Just like other nutrients, healthy fats are essential for optimal health. Omega-3 fatty acids are a type of polyunsaturated fat that your body needs on a daily basis.
Diet and supplements can help individuals meet their daily requirement for omega-3s. They are important for a variety of bodily functions, including heart health, brain function, and the reduction of inflammation.
There are three main types of omega-3 fatty acids:
1. ALA (Alpha-linolenic acid)
This is primarily found in plant sources, such as flaxseeds, chia seeds, walnuts, and canola oil.
2. EPA (Eicosapentaenoic acid)
This type is mainly found in marine sources, especially fatty fish like salmon, mackerel, sardines, and anchovies. EPA is known for its anti-inflammatory properties and benefits for heart health.
3. DHA (Docosahexaenoic acid)
DHA is also predominantly found in fatty fish and is crucial for brain health, as it plays a significant role in the structure and function of the brain. It supports cognitive development and function.
Understanding the benefits of omega-3 fatty acids
1. Heart health
Omega-3s are well-known for their protective effect on heart health. They have been shown to reduce levels of triglycerides in the blood, lower blood pressure, and improve overall cholesterol levels by increasing HDL (good cholesterol). These properties can help reduce the overall risk of heart disease.
2. Anti-inflammatory
Chronic inflammation is linked to many severe diseases, including heart disease, diabetes, and even cancer. Adding omega-3 fatty acids to your diet can help reduce inflammation, promoting overall health.
3. Healthy brain
DHA, one of the primary omega-3 fatty acids, is a key component of brain tissue. It is essential for normal brain development and function. Adequate levels of DHA are linked to improved memory and cognitive function, and may even help protect against cognitive decline associated with ageing.
4. Mental health
Research suggests that omega-3 fatty acids can have a positive impact on mood and may play a role in reducing symptoms of depression and anxiety. They are thought to influence neurotransmitter function and brain signalling.
5. Eye health
DHA is also important for eye health, as it is a major structural component of the retina. Adequate intake of omega-3s is associated with a lower risk of age-related macular degeneration, a leading cause of blindness.
6. Joint health
The anti-inflammatory properties of omega-3 fatty acids may help reduce symptoms of arthritis. They can help alleviate pain and stiffness associated with joint conditions.
7. Healthy pregnancy
Omega-3s are crucial during pregnancy for fetal development, particularly for brain and eye development. They are also associated with a reduced risk of preterm birth and low birth weight.
8. Strong immunity
Omega-3 fatty acids can help enhance immune function by modulating inflammatory responses and supporting the health of immune cells.
9. Skin health
Omega-3s contribute to skin health by maintaining its moisture, reducing inflammation, and potentially protecting against conditions such as psoriasis and dermatitis.
Fatty fishes like salmon, flaxseeds, walnuts and chia seeds are some good sources of omega-3s. It is important to consult an expert before considering supplements.