Omega-3 fatty acids are essential polyunsaturated fats that the body cannot produce on its own, and therefore must be obtained through dietary sources. They play a crucial role in numerous bodily functions, especially in maintaining cardiovascular health.

Benefits of Omega-3 Fatty Acids

1. Cardiovascular Health: Omega-3s help to reduce triglycerides, lower blood pressure slightly, reduce the risk of arrhythmias (irregular heartbeats), and slow down the buildup of arterial plaque¹².
2. Anti-Inflammatory: These fatty acids exhibit anti-inflammatory properties which may help manage conditions like rheumatoid arthritis and other inflammatory disorders³.
3. Neurological Development: DHA (Docosahexaenoic acid), a type of omega-3, is vital for brain development and function⁴.
4. Mental Health: Omega-3s may help alleviate symptoms of depression and anxiety⁵.
5. Eye Health: DHA is also crucial for eye health, particularly in the retina⁶.

Dietary Sources

• Marine Sources: Fatty fish such as salmon, mackerel, albacore tuna, sardines, and trout are rich in EPA (Eicosapentaenoic acid) and DHA¹⁷.
• Plant Sources: Flaxseeds, chia seeds, walnuts, canola oil, and soybeans provide ALA (Alpha-linolenic acid), which can be converted by the body into EPA and DHA, albeit inefficiently⁸.

The American Heart Association recommends consuming at least two servings of fatty fish per week to obtain sufficient omega-3 fatty acids⁷.

Supplements

For those who do not consume enough omega-3s through diet alone, supplements such as fish oil and flaxseed oil are available. It's advisable to consult with a healthcare provider to determine the appropriate type and dosage.

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Footnotes

1. MedlinePlus ↩ ↩²

2. Omega-3 fats - Good for your heart ↩

3. Omega-3 Fatty Acids: An Essential Contribution ↩

4. Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life ↩

5. Beyond Fish Oil Supplementation: The Effects of Alternative Plant Sources ↩

6. Office of Dietary Supplements - Omega-3 Fatty Acids ↩

7. Fish oil: What is the role of omega-3 fatty acids in cardiac health? ↩ ↩²

8. Omega-3 Fatty Acids - StatPearls - NCBI Bookshelf ↩