Omega-3 fatty acids are healthy fats that are super important for a healthy life. Our bodies can't make them, so we have to get them from the food we eat. These good fats do a lot of important jobs, like keeping our hearts healthy, our brains working well, and helping to control inflammation.There are three …
Omega-3 Fatty Acids: Essential for a Healthy Life
Omega-3 fatty acids are healthy fats that are super important for a healthy life. Our bodies can’t make them, so we have to get them from the food we eat. These good fats do a lot of important jobs, like keeping our hearts healthy, our brains working well, and helping to control inflammation.
There are three main types of omega-3s: ALA, EPA, and DHA.
Think of ALA as the basic building block. It’s found in lots of plant-based foods like flaxseed oil, chia seeds, walnuts, and hemp seeds. Our bodies can turn ALA into EPA and DHA, the other two types of omega-3s, but we can’t always make enough.
EPA and DHA are mostly found in fatty fish and algae. They’re really good at fighting inflammation and are super important for our hearts and brains.
Omega-3s offer some great benefits.
They’re good for your heart because they can lower triglycerides (a type of fat in your blood) and blood pressure, and they can even help prevent blood clots.[1][2] DHA is especially important for your brain. It helps it develop and work properly throughout your whole life, from when you’re a baby to when you’re older.[3][4]
Omega-3s can also help improve your memory and focus, and some studies suggest they can even help reduce depression and anxiety.[5]
Since EPA is a powerful anti-inflammatory, it can help with conditions like arthritis.[6] And don’t forget about your skin! Omega-3s can help keep it healthy, hydrated, and looking good.[7]
Getting enough omega-3s in your diet is easier than you think!
Flaxseed oil, which is packed with ALA, is great in smoothies or on salads.
Chia seeds add a nice nutty flavor and extra nutrients when you sprinkle them on yogurt or oatmeal. Walnuts are a perfect snack for a boost of omega-3s, and hemp seed oil adds a healthy touch to salad dressings or dips.
Omega-3s are essential building blocks for a healthy body and mind. By eating enough of these good fats, you can support your heart, brain, and overall wellness.
Talk to a doctor or a registered dietitian to find out how much you need, as everyone’s different.
References:
[1]: Burdge, G. C., & Calder, P. C. (2005). Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reproduction Nutrition Development, 45(5), 581–597.
[2]: Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in Nutrition, 3(1), 1–7.
[3]: Mozaffarian, D., & Rimm, E. B. (2006). Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA, 296(15), 1885–1899.
[4]: Kris-Etherton, P. M., Harris, W. S., & Appel, L. J. (2002). Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation, 106(21), 2747–2757.
[5]: McCann, J. C., & Ames, B. N. (2005). Is docosahexaenoic acid, an n−3 long-chain polyunsaturated fatty acid, required for development of normal brain function? An overview of evidence from cognitive and behavioral tests in humans and animals. The American Journal of Clinical Nutrition, 82(2), 281–295.
[6]: Horrocks, L. A., & Yeo, Y. K. (1999). Health benefits of docosahexaenoic acid (DHA). Pharmacological Research, 40(3), 211–225.
[7]: Calder, P. C. (2006). n−3 polyunsaturated fatty acids, inflammation, and inflammatory diseases. The American Journal of Clinical Nutrition, 83(6), 1505S–1519S.
[8]: Simopoulos, A. P. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition, 21(6), 495–505.
[9]: Sublette, M. E., Ellis, S. P., Geant, A. L., & Mann, J. J. (2011). Meta-analysis of the effects of eicosapentaenoic acid (EPA) in clinical trials in depression. Journal of Clinical Psychiatry, 72(12), 1577–1584.
[10]: Rhodes, L. E., Durham, B. H., Fraser, W. D., & Friedmann, P. S. (2005). Dietary fish oil reduces basal and ultraviolet B-induced epidermal eicosanoid synthesis and UVB-induced skin inflammation in human subjects. The Journal of Investigative Dermatology, 125(3), 584–589.
