Why are omega-3 fatty acids important for health?

Omega-3 fatty acids are healthy fats that can play multiple important roles in the body’s health. They have multiple functions and fall into the category of essential nutrients; the body can’t synthesize enough of them on its own, so it needs to have an additional intake of these fats through diet.

Omega-3 fatty acids are polyunsaturated fats, saturated fats are considered “bad” and unhealthy, and avoiding them in large quantities is recommended. Saturated fats increase the risk of cardiovascular disease and stroke. On the other hand, unsaturated fats (polyunsaturated and monounsaturated) are considered healthy, and studies show that they benefit the functioning of the heart and brain. Other than this, these fats are also known for their positive effects on the visual system, immune system, hormonal balance, and reproductive health.

Omega-3 fatty acids are found in fish and seafood in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and in plants mainly in the form of alpha-linolenic acid (ALA). People often consume an adequate amount of ALA through plant-based foods like plant oils, nuts, dark-leaved vegetables like spinach, linseed, chia seeds, soy oil… People don’t get enough DHA and EPA because they are found only in fish, seafood, algae, and clams.

Even though our body can turn the ALA it eats into EPA and DHA, this process provides only a small amount of these acids, and it is still necessary to consume them through diet.

Omega-3 fatty acids provide significant health benefits to the cardiovascular system. They lower the levels of triglycerides in the blood which helps lower the risk of heart attacks and strokes. They also help improve HDL (good) cholesterol levels and lower blood pressure. Other than this, omega-3 fatty acids lower the risk of complications with heart diseases, lower the risk of blood clots, lower the risk of arrhythmia and the risk of complications with arrhythmia.

Except for the cardiovascular benefits of omega-3 fatty acids, they can help lower the risk of development in some forms of cancer, Alzheimer’s disease, dementia, and age-related macular degeneration.

Other than this, studies suggest benefits in brain function, improving a healthy pregnancy, and preventive functions when it comes to depression and anxiety disorders.

Studies suggest that incorporating fish (especially fish rich in omega-3 fatty acids) into a diet at a level of two meals per week is enough for these benefits to have a significant effect.

Fish which are rich in omega-3 fatty acids include:

- Salmon

- Sardines

- Mackerel

- Cod

- Herring

- Lake trout

- Canned light tuna

Many people cannot achieve an adequate intake of omega-3 fatty acids with diet alone and so turn to supplements. Fish oils, algae oils, cod liver oils and alike are all supplements in the form of pills which have the purpose to improve intake of omega-3 fatty acids, especially EPA and DHA.

In case you wish to take these supplements, it is advised to consult a doctor or medical professional. Clinical studies are divided on the efficacy and safety depending on the specific person taking them. Also, some of these supplements can have negative and dangerous interactions with other medicaments, so caution is advised.

*This text is intended for informational purposes only. If you experience any symptoms, it is recommended that you seek advice from your doctor or a qualified healthcare professional.*

*Image taken from the site: https://pixabay.com/photos/salmon-fish-seafood-silver-skin-3139387/

Office of Dietary Supplements - Omega-3 fatty acids. (n.d.). https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

Office of Dietary Supplements - Omega-3 fatty acids. (n.d.). https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

Professional, C. C. M. (2024, May 1). Omega-3 fatty acids. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids