Omega-3s explained and the benefits of including omega-3 fatty acids in your diet.

Omega-3s, aka omega-3 fatty acids, are a family of essential fats that you should be getting from your diet since your body cannot produce them on its own. There are three main types, and while it’s not necessary to memorize their names, it is important to know where to find them, how much to consume, and their health benefits. 

To be thorough, here’s a quick rundown of the three primary omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood.

Omega-3s help build and maintain a healthy body. They are vital to the structure of every cell wall in your body. They also provide calories giving your body a source of energy to help keep your heart, lungs, and immune system working properly. 

Omega-3s: Where to find them

Omega-3s are found naturally in many foods and are added to others. You can get enough of omega-3s by eating a variety of the following:

• Fish including salmon, tuna, and sardines
• Nuts and seeds such as flaxseed, chia seeds, and walnuts
• Plant oils such as flaxseed oil and canola oil

You can also get omega-3 fatty acids from fortified foods such as milk, eggs, and yogurt. You have probably seen omega-3 or DHA printed on food labels at your local grocery store.

Another way to ensure you’re getting enough omega-3s into your diet is through a supplement such as fish oil. Fish oil is one of the most commonly used nonvitamin/nonmineral dietary supplements by U.S. adults and children and can be found in liquid, pill, or capsule form. Fish oil provides two of the three main omega-3 fatty acids, DHA and EPA. 

Omega-3s: How much do you need?

According to the National Institute of Health, most people in the United States already get enough ALA from the foods they eat. They also get small amounts of EPA and DHA.

There is no official recommended daily allowance for EPA and DHA; however, most major health organizations, including the NIH and the American Heart Association, agree that between 250-500 mg of combined EPA and DHA (daily) is enough for most healthy adults. 

Studies are ongoing, and the recommended intakes for omega-3 fatty acids will likely change in the future. The NIH has drafted helpful tables that further outline the current dietary reference intakes for omega-3s. You’ll see they vary based on age, current health status, and whether or not you are pregnant or breastfeeding.

Omega-3s: Health benefits of omega-3 fatty acids

Countless research and studies on the health impacts of omega-3 fatty acids have yielded controversial and inconsistent findings. Here are the biggest, evidence-backed benefits of consuming omega-3s. 

• Omega-3s are vital for brain health and development for babies in utero
• Omega-3s promote retinal health and overall vision strength
• Omega-3s can fight chronic inflammation
• Omega-3s can reduce the symptoms of ADHD in children
• Omega-3s can help fight anxiety and depression

Omega-3s: Key Takeaways

Omega-3 fatty acids are essential for your overall health. Consuming omega-3 fatty acids from whole foods, like fatty fish, is the best intake form. There are numerous benefits of including omega-3s in your diet. 

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DISCLAIMER

*The information provided here is only for educational and informational purposes and is not intended as medical advice. You should always consult with your doctor before beginning any nutrition or workout program.