Omega-3 fatty acids are an incredibly popular nutrient – it is commonly sold in the form of fish oil supplements. One of the main reasons why people take fish oil (often among older adults) is for its famed benefits to our heart health.
But did you know that omega-3 has a whole lot more to offer other than protecting heart health?
In this article, we will be exploring the scientifically proven health benefits of omega 3 fatty acids, along with its best food sources.
What is Omega-3?
Omega-3 fatty acids are a group of essential fatty acids that are crucial to many of our body’s important processes. It is considered essential because our body doesn’t produce its own supply of omega-3 fatty acids, while playing a key role in many areas of our health, such as for brain health, heart health, and immunity.[1]
Omega-3 fatty acids can only be obtained from a couple of food sources, such as fatty fish, flax seeds, chia seeds, walnuts, avocados, and fish oil supplements. There are three main types of omega-3 fatty acids[2]:
- ALA (Alpha-linolenic acid): The most common type of omega-3 fatty acid which can be obtained from both animal and plant food. The majority of our ALA intake is converted into energy, while a small percentage is converted into either EPA or DHA.
- EPA (Eicosapentaenoic acid): This type of omega-3 fatty acid can be found in fatty fish and other seafood (salmon, shrimp, herring, and sturgeon), as well as in grass-fed animal products albeit in smaller quantities. EPA is known to have anti-inflammatory properties and can help prevent mental health problems.
- DHA (Docosahexaenoic acid): This type of omega-3 fatty acid can be obtained from fatty fish and algae. It plays a crucial role in brain development, eye health, heart health, and is also a structural component of the skin. DHA deficiencies in infancy and childhood often leads to learning disabilities and ADHD.[3]
Out of these three main types of omega-3 fatty acids, EPA and DHA are considered the most important as they are needed by the most important processes in our bodies, and only a small percentage of ALA (around 1%) is biologically active when converted into EPA and DHA. Although other forms of omega-3 fatty acids exist, ALA, EPA, and DHA, are really the only ones that are considered essential for our health.
The 11 Health Benefits Of Omega 3 Fatty Acids
Over the years, the effects of omega-3 fatty acids on our health have been closely studied. Although it has become popular for its benefits for heart health, researchers have also found that omega-3 fatty acids can also benefit other areas of our health.
- Omega-3 Fatty Acids Can Help Improve Mental Health
One of the most interesting benefits that omega-3 fatty acids can offer is its ability to alleviate certain mental health issues, such as depression and anxiety.
Fatty acids, such as omega-3, are crucial to our brain’s development and maintenance (did you know that the brain is made up of 60% fat?).[4] These fatty acids are essential to the synthesis and function of neurotransmitters, which carry signals to and from our brain.
Because of their role in the modulation and maintenance of neurotransmitters, fatty acids greatly affect our mental health. After all, our dopamine and serotonin receptors all reside in our brains.[5]
A handful of studies have found that people who consume omega-3 regularly are less likely to have depression. For instance, several epidemiological studies have found that populations with a higher consumption of oily fish, such as in the Mediterranean diet, are reported to have a lower prevalence of depression or depressive symptoms.[6]
Among those who are already experiencing depression, the supplementation of omega-3 fatty acids was found to have improved depressive symptoms.[7] It is believed that EPA is responsible for these antidepressant effects, and researchers suggest that omega-3 directly interacts with serotonin and serotonin receptors in the brain.[8]
In fact, one study even concluded that it is just as effective as common antidepressant drugs.[9]
More high-quality studies are needed for doctors to truly recommend omega-3 supplements as a cure for depression. For now, one can safely use omega-3 supplements in conjunction with their prescribed antidepressants.
- Omega-3 Can Help Improve Eye Health
Omega-3 fatty acids were also found to benefits eye health, especially DHA. Firstly, DHA is crucial for the development of our eyes. In a study published in the American Journal of Clinical Nutrition, mothers who received an adequate amount of DHA supplementation throughout their pregnancy gave birth to infants who had better visual acuity at 2 months of age.[10]
Several studies have also found that omega-3 fatty acids were capable of protecting adult eyes from macular degeneration and dry eye syndrome.[11] Essential fatty acids were also found to aid in the proper drainage of intraocular fluid from the eye, reducing the risk of developing high eye pressure and glaucoma.
- Omega-3 Can Protect You From Heart Disease
Omega-3 supplements are best known for their cardioprotective properties, as these essential fatty acids are capable of mitigating multiple risk factors of heart disease at the same time.
This is especially notable considering that heart diseases are known as the world’s leading cause of death next to strokes.[12]
Here’s how omega-3 reduces your risk of developing heart diseases[13]:
- Reduces triglycerides: Omega-3 fatty acids are known to reduce triglycerides in your bloodstream. Triglycerides are a type of fat that are stored in your body from unused calories. Having too many triglycerides can clog or thicken artery walls, which increases the risk of having high blood pressure or a stroke.
- Reduces blood pressure levels: Throughout multiple studies, a high consumption of omega-3 was found to have lowered blood pressure levels.
- Raises “good” HDL cholesterol levels: HDL (high-density lipoprotein) is a type of cholesterol that absorbs the “bad” LDL cholesterol from your bloodstream which is then flushed out from your body. LDL cholesterol is called the “bad” cholesterol because it can cause a deadly buildup on the walls of your blood vessels.[14]
- Prevents blood clots: Omega-3 can help prevent platelets from clumping together which can cause potentially deadly blood clots.[15]
- Plaque: Omega-3 fatty acids can help reduce the buildup of plaque that hardens and restricts the arteries.
- Inflammation: Omega-3 fatty acids help stabilize the production of inflammatory compounds.
Although omega-3 is known to be very effective at targeting these risk factors, further research is needed to prove whether the supplementation of omega-3 can directly reduce the risk of developing a heart attack or stroke.
- Omega-3 Can Help You Lose Weight
Omega-3 may be a “fatty” acid, but it’s the good type of fat that will actually help you control your body weight.
Firstly, omega-3 fatty acids can help your increase your metabolism. Your metabolic rate determines how much calories your burn daily – the faster your metabolism, the faster you’ll burn down those pounds. In one study, taking 6 grams of fish oil supplements a day for 12 weeks was found to have resulted in a 3.8% increase in the metabolic rates of healthy young adults.[16]
Omega-3 fatty acids were also found to be helpful in reducing hunger and appetite. In one study, the healthy participants reported feeling fuller up to 2 hours after a meal after consuming more than 1.3g of fish oil supplements per day.[17]
- Omega-3 Can help Fight And Prevent Chronic Inflammation
Inflammation is the body’s natural response against potentially harmful outsiders, such as viruses and bacteria. When one of these invaders enter our bodies or when our tissues become injured due to trauma, our bodies initiate an immune response that increases blood flow to the affected area along with the release of chemicals that can fight off these microbes.
However, inflammation can become unhealthy when it persists even without the presence of an infection of injury. This condition is called chronic inflammation, and it can lead to DNA damage, premature cell death, and internal scarring over time. Chronic inflammation is linked to a higher risk of developing serious chronic diseases, such as cancer, heart disease, obesity, type 2 diabetes, and Alzheimer’s disease.[18]
Unfortunately, chronic inflammation can be hard to diagnose as its symptoms are subtle and can be easily mistaken for other conditions.
Thus, it is important to keep chronic inflammation at bay by including as much anti-inflammatory foods in your diet, as well as following an active lifestyle.
Omega-3 is one of the many beneficial nutrients that can help prevent chronic inflammation. It does so by reducing the products of molecules and substances that are linked to inflammatory processes, such as eicosanoids and cytokines.[19]
- Omega-3 Can Protect You From Neurodegenerative Diseases
Because omega-3 fatty acids are a crucial part of the brain’s structure and function, consuming more of this nutrient will help you fight off or delay the inevitable cognitive decline that comes with aging.
In a study published in 2009, the higher consumption of fatty fish (which are high in omega-3) was observed to have slowed down cognitive decline among elderly individuals.[20]
Another study also found similar results, wherein the supplementation of DHA was observed to be a viable approach for delaying brain aging and protecting against the onset of Alzheimer’s disease.[21]
- Omega-3 Can Help Improve Sleep
Do you often find it hard to achieve a completely refreshing sleep at night? Before your succumb to sleeping pills, you may want to give omega-3 a try.
Several studies have found that a higher intake of omega-3 fatty acids is linked to better sleep quality. For instance, one placebo-controlled study conducted by the University of Oxford found that the supplementation of omega-3 to children that suffered from poor sleep resulted in a one hour longer average sleep time and fewer cases of waking episodes at night.[22]
Low levels of DHA was also linked to lower levels of melatonin, a hormone that is released by our bodies that makes us feel relaxed and sedated in preparation for sleep.[23]
- Omega-3 Can Give You Healthier And Glowing Skin
Because omega-3 fatty acids are part of your skin’s structure (especially DHA), getting enough of them in your diet will help keep your skin moisturized, soft, and wrinkle-free.
In a study published in 2011, the dietary supplementation of an omega-3 fatty acid was found to have successfully improved skin barrier function. This effectively improved the symptoms of subjects who had dry skin and mild atopic dermatitis (eczema).[24]
Omega-3 also helps protect your skin from sun damage by reducing your sensitivity to ultraviolet (UV) rays.[25] Although sunlight exposure is great for our health (as it is a prime source of vitamin D), too much of it can accelerate aging and can even increase your risk of developing skin cancer.
- Omega-3 Can Help Support A Healthy Pregnancy
Omega-3 fatty acids are crucial for your baby’s development, especially DHA, as it supports brain and eye development. In fact, DHA is one of the “must-have” nutrients for pregnant women, as low levels of DHA and EPA can actually increase the risk of early preterm birth, according to some studies.[26]
Consuming enough emga-3 fatty acids during pregnancy can lead to a number of benefits for your child, such as having higher intelligence, better social skills, fewer behavioral problems, decreased risk of developmental delay, and a decreased risk of ADHD, autism, and cerebral palsy.[27]
- Omega-3 Can Help Prevent Cancer
Several studies have found that a higher intake of omega-3 fatty acids lead to a lower risk of developing cancers. For instance, it was observed that populations with relatively higher intake of omega-3 (through their diets), such as the Japanese and the Inuit people, had a significantly lower incidence of breast cancer and cardiovascular disease.[28]
It is believed that the anti-cancer properties of omega-3 comes from its ability to regulate or suppress inflammatory processes.[29]
Other studies have also found that a higher omega-3 intake is linked to a reduced risk of prostate cancer and colon cancer.[27]
- Omega-3 Can Help Treat ADHD In Children
As we have mentioned earlier, a higher intake of DHA during pregnancy lowers the risk of your child developing ADHD.
It turns out that omega-3 supplements can also help control the symptoms of children who are already diagnosed with ADHD. It has been found that omega-3 supplements help improve focus and task completion, reducing hyperactivity, impulsiveness, and aggression.[27,30]
The 10 Best Food Sources Of Omega-3
Aside from fish oil supplements, the next best source of omega-3 fatty acids is the food you eat.
If you would like to increase your omega-3 intake and don’t know where to start, here is a list of the top 10 foods highest in omega-3 fatty acids. Keep in mind that the reference daily intake (RDI) of combined EPA and DHA is 250mg to 500mg. Going beyond this number is also considered safe, as there are no known side effects of consuming too much omega-3 fatty acids, except when taken in highly concentrated supplements that exceed 5000mg.[31, 32]
- Mackerel — 5134mg per 100g serving
- Salmon — 2260mg per 100g serving
- Herring — 2366mg per 100g serving
- Oysters — 435mg per 100g serving
- Sardines — 1480mg per 100g serving
- Anchovies — 2113mg per 100g serving
- Caviar — 6786mg per 100g serving
- Flax seeds — 2350mg per 10g serving of whole seeds
- Chia Seeds — 5060mg per 28g serving
- Walnuts — 2570mg per 28g serving
Conclusion
Omega-3 fatty acids are one of the most essential nutrients for our bodies, as it supports the development and maintenance of our brain, heart, skin, and eye health. In fact, pregnant women are highly recommended to consume a certain amount of omega-3 to reduce the risk of complications and developmental issues.
Omega-3 fatty acids can be mostly acquired from fatty fish, such as mackerel, salmon, herring, and sardines. These are considered the best sources of omega-3, as fish are the only natural sources of EPA and DHA (with the exception of algae, which can be consumed as algal oil supplements).
Omega-3 fatty acids are also abundant in plant sources such as walnuts and chia seeds, however it comes only with ALA, an omega-3 fatty acid that is mostly converted into energy, while only a small percentage is processed into EPA and DHA. However this doesn’t mean that plant sources of omega-3 should be ignored, as they are rich in invaluable nutrients that aren’t present in fish.
References
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