Omega-3 fatty acids are a type of polyunsaturated fat essential for various bodily functions. They need to be obtained from diet as the body cannot produce them. The main types of omega-3 fatty acids are:

1. Alpha-linolenic acid (ALA): Primarily found in plant oils (e.g., flaxseed, soybean, and canola oils).
2. Eicosapentaenoic acid (EPA): Found in fish and other seafood.
3. Docosahexaenoic acid (DHA): Also found in fish and other seafood¹².

Benefits of Omega-3 Fatty Acids

1. Cardiovascular Health:
   • Reduces triglycerides in the blood¹.
   • Lowers the risk of developing an irregular heartbeat (arrhythmias)¹.
   • Slows the buildup of plaque in the arteries¹.
   • Slightly lowers blood pressure¹.
2. Brain and Cognitive Health:
   • Essential for fetal development, including neuronal and retinal function³.
   • Linked to improvements in learning, memory, and cognitive functions²⁴.
3. Anti-inflammatory Properties:
   • Helps reduce inflammation associated with heart disease, autoimmune disorders, and other inflammatory conditions⁵.
4. Potential in Mental Health:
   • Some studies suggest benefits in reducing symptoms of depression and ADHD¹.

Sources of Omega-3 Fatty Acids

• Fish and Seafood: Rich sources of EPA and DHA. Examples include salmon, mackerel, tuna, trout, and sardines¹.
• Plant-Based Sources: ALA can be found in oils (flaxseed, canola, and soybean), walnuts, chia seeds, and soybeans¹².

Recommendations

The American Heart Association (AHA) recommends eating at least two servings of fish rich in omega-3s per week, with each serving being about 3.5 ounces (100 grams)¹.

Supplementation

For those who may not get enough omega-3s from their diet, fish oil supplements can be an effective way to ensure adequate intake²⁵.

Footnotes

1. MedlinePlus ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹

2. NIH Office of Dietary Supplements ↩ ↩² ↩³ ↩⁴

3. NCBI - Omega-3 Fatty Acids and Cardiovascular Disease ↩

4. NCBI - Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions ↩

5. NCBI - Dietary Omega-3 Fatty Acids Aid in the Modulation of Inflammation and Metabolic Health ↩ ↩²