Are you looking for a way to boost your heart health and prevent chronic diseases? If so, you might want to consider adding more omega-3 fatty acids to your diet. Omega-3s are essential fats that have many benefits for your body and brain. In this blog post, we will explore what omega-3s are, why they are good for you, and how you can get them from different sources.
What are omega-3 fatty acids?
Omega-3 fatty acids are a type of polyunsaturated fat that your body cannot make on its own. You need to get them from food or supplements. There are three main types of omega-3 fatty acids:
– Alpha-linolenic acid (ALA): This is the most common type of omega-3 in plant foods, such as nuts, seeds, and vegetable oils. Your body can convert some ALA into the other two types of omega-3s, but the process is inefficient and depends on several factors (4).
– Eicosapentaenoic acid (EPA): This is mainly found in fatty fish and seafood, such as salmon, mackerel, tuna, and sardines. EPA has anti-inflammatory effects and may help protect against heart disease, depression, and dementia (2, 5).
– Docosahexaenoic acid (DHA): This is also mainly found in fatty fish and seafood. DHA is a major component of your brain and eyes. It may help improve cognitive function, vision, and mood (2, 6).
Why are omega-3 fatty acids good for you?
Omega-3 fatty acids have many health benefits that are supported by science. Here are some of the main ones:
– They may reduce inflammation: Inflammation is a natural response to injury or infection, but chronic inflammation can contribute to many diseases, such as diabetes, arthritis, and cancer. Omega-3 fatty acids may help lower inflammation by inhibiting the production of pro-inflammatory molecules (7).
– They may lower blood triglycerides: Triglycerides are a type of fat in your blood that can increase your risk of heart disease if they are too high. Omega-3 fatty acids may help lower triglycerides by reducing the amount of fat your liver produces and increasing the amount of fat your body uses for energy (8).
– They may improve blood pressure: High blood pressure is a major risk factor for heart disease and stroke. Omega-3 fatty acids may help lower blood pressure by relaxing your blood vessels and improving blood flow (9).
– They may prevent blood clots: Blood clots can block the flow of blood to your heart or brain and cause a heart attack or stroke. Omega-3 fatty acids may help prevent blood clots by making your blood less sticky and less likely to form clumps (10).
– They may support brain health: Omega-3 fatty acids are essential for brain development and function. They may help improve memory, learning, mood, and mental health. They may also protect against age-related cognitive decline and dementia (11).
– They may support eye health: Omega-3 fatty acids are important for eye health as well. They may help prevent dry eyes, macular degeneration, and glaucoma. They may also improve vision quality and contrast sensitivity (12).
How can you get omega-3 fatty acids from different sources?
The best way to get enough omega-3 fatty acids is to eat a variety of foods that contain them. The recommended intake of omega-3s varies depending on your age, sex, health status, and dietary preferences. However, some general guidelines are:
– For healthy adults: Aim for at least 250–500 mg of EPA and DHA per day from fish or supplements. You can reach that amount by eating two servings of fatty fish per week (1). For ALA, the adequate intake is 1,600 mg per day for people assigned male at birth and 1,100 mg per day for people assigned female at birth (13).
– For pregnant or breastfeeding people: Aim for at least 200 mg of DHA per day from fish or supplements. This may help support the brain development of your baby (14). For ALA, the adequate intake is 1,400 mg per day for pregnant people and 1,300 mg per day for breastfeeding people (13).
– For people with high triglycerides: Aim for 2–4 grams of EPA and DHA per day from fish oil supplements. This may help lower your triglyceride levels by 20–30% (15). Consult with your doctor before taking high doses of omega-3 supplements.
Some of the best sources of omega-3 fatty acids are:
– Fish and seafood: Fatty fish such as salmon, mackerel, tuna, sardines, herring, anchovies, and trout are rich in EPA and DHA. Shellfish such as oysters, mussels, clams, and scallops also contain some omega-3s (16).
– Nuts and seeds: Flaxseeds, chia seeds, hemp seeds, walnuts, almonds, and pistachios are good sources of ALA. They also provide other nutrients, such as fiber, protein, and minerals (17).
– Vegetable oils: Flaxseed oil, canola oil, soybean oil, and walnut oil are high in ALA. They can be used for salad dressings, sauces, or cooking. However, avoid heating them to high temperatures, as this can damage the omega-3s (18).
– Fortified foods: Some foods are enriched with omega-3s from fish oil or algae oil. These include eggs, milk, yogurt, cheese, bread, cereal, pasta, and margarine. Check the label to see how much omega-3s they provide per serving (19).
Conclusion
Omega-3 fatty acids are essential fats that have many benefits for your heart, brain, eyes, and overall health. You can get them from different sources, such as fish, nuts, seeds, oils, and fortified foods. Try to include more omega-3-rich foods in your diet and enjoy their amazing effects on your well-being.
