5 Ways Omega-3s Improve Your Health, and How You Can Get More of Them

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 Fats are not created equally. Consider omega-3 fatty acids, which are referred to as "healthy fats." They have a tonne of health advantages, from reducing heart disease risk to easing anxiety. What's best? Although you can also choose from over-the-counter omega-3 supplements, they can be found in a variety of food sources.


However, there is hype surrounding omega-3 fatty acids, just like with any trendy health food. Which advantages of omega-3s and their supplements are supported by science, and are there any drawbacks? Below, we offer some assistance in sorting it out.

What are omega-3 fatty acids?

Polyunsaturated fats, such as omega-3 fatty acids, are crucial for human nutrition. Omega-3s cannot be created by the body from scratch, in contrast to other fats (known as non-essential fatty acids) that it is capable of producing. They are essential for a number of bodily functions, including the production of hormones that control genetic processes, artery contraction and relaxation, and blood clotting. In other words, we require omega-3s, and the only sources of these fatty acids are food or supplements.

  • Pentaenoic acid (EPA)
  • D-hydroxyethyl acetate (DHA)
  • Omega-3 fatty acid (ALA)
Different foods offer different amounts of omega-3 fatty acids. Since fish contains large amounts of the first two types (EPA and DHA), they are often referred to as "marine omega-3s." There are many food sources that contain the third type (ALA), including some oils, nuts, leafy vegetables, and some meats.

The following are the top sources of omega-3s:

  • Herring
  • Wild salmon
  • Bluefin tuna
  • Mackerel
  • Sardines
  • Anchovies
  • Lake trout
  • Striped bass
  • Walnuts
  • Flaxseed oil
  • Meat from grass-fed animals
  • Chia seeds
  • Canola oil

Fish, by far, is the best source of omega-3s. If you're vegan or otherwise don't eat seafood, you may need to work especially hard to get enough of these important fats in your diet. In that case, omega-3 supplements may be helpful, especially for EPA and DHA. Although your body naturally converts a small amount of ALA to DHA and EPA, it may be a good idea to make sure you're consuming fish or supplements that include these.

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