Health Benefits of Omega-3 Fatty Acids and Recommended Foods

Omega-3 fatty acids are an integral part of cell membrane phospholipids. They provide structure, act as a barrier to protect cells from environmental aggression, and influence various bodily functions to help your body function at its best.

These “healthy fats” are essential fats, meaning your body cannot make them. So, you must obtain them from food or dietary supplements.

Here are three main types of omega-3s you can get from food: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). DHA and EPA are abundant in fish, while ALA is mainly plant-based and found in vegetable oils.

 Science-Backed Benefits Of Omega-3 Fatty Acids

Wondering what omega-3 is good for? Read on to explore its top benefits, and you might find yourself on the hunt for foods that up your omega-3s intake:

Beneficial For Mental Health

Omega-3s could help ease symptoms of depression and may even help curb anxiety. It likely does this by contributing to the development and maintenance of certain pathways in the brain, such as the dopamine system. 

Dopamine is the “reward center” of our brain, so omega-3 supplements may prevent or treat certain psychiatric disorders like schizophrenia and Parkinson’s disease.

Combat Obesity

Omega-3 fatty acids may play a role in improving body composition, going so far as to counteract obesity-related metabolic changes. So, they could help you shed pounds, but only when used with mechanisms like modulating lipid metabolism.

Ease Inflammation

EPA and DHA from omega 3 fish oil have potent immunomodulatory activities. Hence, they could have significant benefits in the treatment of many health conditions, including rheumatoid arthritis, Crohn’s disease, and ulcerative colitis.

Improve Eye Health

Omega-3 fats ensure better functioning of meibomian glands. These glands produce oil to moisturize the eyes, making it effective for relieving dry eyes. However, participants also saw similar benefits with a placebo, so there’s no telling for sure.

And it could reduce the risk of developing Age‐related Macular Degeneration (AMD).

Prevent Age-Related Mental Decline

In older adults, omega-3 fatty acids could help prevent or treat cognitive decline. Fish oil could also improve the cognitive function of Alzheimer’s patients; however, the benefits are applicable at disease onset with mild symptoms.

Prevent Cancer

Omega-3s can have beneficial effects on cancer-related complications like pain.

Not only that, they could also delay or reduce the risk of breast or prostate cancer. Increased consumption could also prevent colorectal cancer. However, findings about the efficacy of omega-3 fatty acids have been mixed, with some saying their effects on our health are minimal, so more research is required for a definitive stand.

Promote Prenatal Growth and Development

Omega-3 fatty acids are important for offspring neurodevelopment.

So, adequate consumption of fish oil supplements could improve early language and cognitive development in infants, help them achieve gross motor milestones earlier, and reduce the impact of emotional and behavioral problems.

Mamas can also benefit from adding omega-3 to their diet, as it has been shown to prevent preterm labor and delivery and reduce the risk of postpartum depression.

Support Heart Health

Omega-3 fatty acids can reduce the risk of cardiovascular events like heart attacks, and it may even lower your chances of developing myocardial infarction or death from Coronary Heart Disease (CHD) Or Cardiovascular Disease (CVD).

As to how it works, it is believed that omega-3 can reduce blood triglyceride levels, a type of fat that can increase your risk of heart disease when found in excess.

Support Joint Health

Daily intake of omega-3 fatty acids can delay the onset of arthritis. Additionally, it can improve bone quality and reduce inflammation, which would decrease morning stiffness and the number of tender and swollen joints in patients with rheumatoid arthritis and other inflammatory joint conditions.

 What Are Omega-3 Fatty Acids Foods?

Consume these omega-3 foods to keep yourself in peak health:

1. Caviar

6,540 mg of EPA and DHA (combined) per 3.5 ounces (100 grams)

Caviar is roe or eggs sourced from wild sturgeons. They’re considered a delicacy with a briny and salty flavor and are best consumed raw right off the spoon, although you can also pair them with crackers or crêpes for a superior flavor and texture combo.

It is a good source of omega-3 and choline, which is said to aid memory function.

2. Chia Seeds

5,050 mg of ALA per ounce (28 grams)

Chia seeds are highly nutritious edible seeds of Salvia hispanica. The mild, nutty flavored seeds are the richest source of omega-6 fatty acids, contain all nine essential amino acids, and are a good source of fiber, selenium, calcium, and manganese.

Chia seeds can protect your heart and liver and offer anti-cancer properties and anti-inflammatory benefits. It may also play a role in weight loss.

3. Flaxseeds

2,350 mg of ALA per tablespoon (10.3 grams)

Flaxseed, one of the world’s oldest crops, is a rich whole food source of ALA. Its mild, nutty seeds are often milled to extract oil, which is used as an omega-3 supplement. It also contains a good amount of dietary fiber, which can enhance gut health and prevent weight gain.

4. Mackerel

4,580 mg of EPA and DHA (combined) in 3.5 ounces (100 grams)

Mackerel is a small, fatty fish that is best enjoyed smoked or flaked in place of chicken in dishes. It is high in nutrients, packing much more than the daily requirement of B12 in a serving, is a “complete protein”, and does not contain carbs.

5. Oysters

391 mg of EPA and DHA (combined) per 3.5 ounces (100 grams) of raw eastern oysters

Oysters are chewy, fresh-flavored seafood that can be enjoyed as a delicacy or a whole meal. They are a zinc powerhouse, an essential mineral involved in cellular metabolism. The bivalve mollusks also contain a decent amount of omega-3 fatty acids and essential nutrients like vitamin B12.

6. Salmon

2,150 mg of EPA and DHA (combined) in 3.5 ounces (100 grams)

Salmon is a nutrient-dense food bursting with high-quality proteins, potassium, omega-3s, and essential nutrients. It can support bone health, reduce signs of aging, prevent muscle loss, and reduce the risk of diabetes-related side effects.

7. Sardines

982 mg of EPA and DHA (combined) per 3.5 ounces (100 grams) of canned Atlantic sardines

Sardines are small, oily fish that pack omega-3 vitamins. This delicacy has a unique salty and savory flavor profile, which you can take to the next level by grilling.

8. Soybeans

1,440 mg of ALA per 3.5 ounces (100 grams) of dry, roasted soybeans

Soybeans, members of the legume family, contain isoflavones—which help prevent cancer, fiber, and protein. It’s also an excellent source of omega-3s.

9. Walnuts

2,570 mg of ALA per ounce (28 grams)

Walnuts contain phenolic antioxidants and omega-3 fatty acids, which makes them beneficial for maintaining cardiovascular health and have anti-inflammatory effects. They’re also loaded with fiber, making them an asset for weight management.

What Can You Do If Your Diet Doesn’t Help You Meet Your Body’s Omega-3 Requirements?

You supplement your diet with supplements.

The 2015-2020 dietary guidelines recommend eating 8 or more ounces of seafood per week to meet your body’s omega-3 requirements. However, if you cannot incorporate them into your diet, you can use dietary supplements to get these fatty acids.

Here are some options to check out:

• Algal oils
• Cod liver oil (or any other fish liver oil)
• Oil fish omega-3
• Flaxseed oil
• Krill oil

Supplements omega 3 could interact with certain medications like aspirin, warfarin (Coumadin), and meloxicam, and cause very harmful effects. Talk to your healthcare provider before incorporating them into your diet to be on the safe side.

 In Conclusion

As you can tell, omega-3 fatty acids, taken through food or supplements, can do wonders for your overall health. While research about benefits is inconclusive, one thing is clear—it won’t do more harm than good when taken in safe amounts.