Why is Omega-3 Important?
The human brain is made up of almost 60% fat—and this includes a large portion of omega-3 fatty acids!
In fact, fat is essential for your brain’s performance. Without it, we may experience cognitive issues and even certain neurodiseases. But beyond brain health, omega-3s also play a crucial role in other processes within our body.
In this article, we’ll take a closer look at omega-3 fatty acids, what they are, their benefits, and how you can consume more of them.
What is Omega-3 Recommended For?
Omega-3 fatty acids are essential nutrients that our bodies cannot produce on their own. Yet, we need them since they play key roles in various bodily functions. These polyunsaturated fats, primarily found in fish, nuts, and seeds, are vital components of cell membranes and serve as precursors to many important molecules in our bodies.
There are three main types of omega-3s, including:
- ALA (alpha-linolenic acid): ALA is a plant-based omega-3 fatty acid found primarily in sources such as flaxseeds, chia seeds, and walnuts;
- EPA (eicosapentaenoic acid): This omega-3 is primarily found in fatty fish and algae. It’s known for its potent anti-inflammatory properties and potential cardiovascular benefits.
- DHA (docosahexaenoic acid): DHA is essential for brain function and eye development. It’s found in fatty fish, algae, and fish oil supplements.
As mentioned above, Omega-3s aren’t just necessary for brain function; they also play a role in several processes in the body and support:
- Heart Health: Omega-3s can help reduce triglycerides, lower blood pressure, decrease blood clotting, and reduce the risk of stroke and heart failure.
- Eye Health: DHA is a major structural component of the retina. Omega-3s may help prevent macular degeneration and dry eye syndrome.
- Pregnancy and Fetal Development: Omega-3s are crucial for fetal brain and eye development during pregnancy and early life.
- Inflammatory Responses: The anti-inflammatory properties of omega-3s may help in managing conditions like rheumatoid arthritis and asthma.
- Mental Health: Some studies suggest omega-3s may help alleviate symptoms of depression and anxiety.
- Skin Health: Omega-3s are important components of skin cell membranes and may help reduce acne and support overall skin health.
In other words, everyone should incorporate omega-3s into their diet regularly. However, they may be particularly important for those who are pregnant or breastfeeding, those with cardiovascular issues, infants and children, and older adults.
Is It Good to Take Omega-3 Everyday?
Yes, omega-3 should be an essential piece of your daily diet. The recommended daily intake of omega-3s is 1.1-1.6 grams. However, some institutes recommend including at least two servings of fatty fish in your weekly diet to ensure you get enough of this essential nutrient.
Some food examples of omega-3s include:
- Mackerel
- Salmon
- Oysters
- Herring
- Sardines
- Anchovies
- Flaxseed
- Walnuts
- Chia Seeds
For instance, you could have a side salad with some walnuts, flaxseeds, or chia seeds. Alongside this, you could have a serving of salmon for breakfast, lunch or dinner. When Oysters are in season, try frying oyster pancake for your kids and family once a week.
If you struggle to obtain enough omega-3s, supplementation may also be an option. For instance, Life Nutrition’s Deep Sea Fish Oil, Kids DHA, can help you get enough of this nutrient, ensuring you stay healthy at any age or phase of life!