Omega-3 is a term that is often used in the health and wellness spaces, especially when talking about a healthy and balanced diet. However, many people do not know what Omega-3 is, why we should be incorporating this into our diets and how we can incorporate Omega-3 into our diet. In this blog post, we will explore these areas, equipping you with the knowledge to make better, healthier decisions.
What is Omega 3?
Omega-3 is an essential polyunsaturated fatty acid. The term “essential” refers to the fact that the human body cannot make Omega-3 itself, and therefore it needs to be consumed from foods that are rich in it, or through dietary supplements.
There are 3 main types of Omega-3:
1. Alpha-Linolenic Acid (ALA)
ALA is a precursor to EPA and DLA, meaning that the body uses this to convert into EPA and DHA, which are active forms of the molecule. However, only a small amount of conversion occurs, so it important to get adequate intake of the other main types of Omega-3.
2. Eicosapentaenoic Acid (EPA)
This works to reduce inflammation in the body and lower triglycerides, aiding towards better cardiovascular health.
3. Docosahexaenoic Acid (DHA)
This is a component of cell membranes found in the brain and eyes, as well as making up part of the brain’s grey matter and the structural component of the retinas in our eyes.
What are the health benefits of Omega-3?
1. Cardiovascular
Omega-3 works to reduce inflammation in the body, which can be a risk factor for heart disease. It can also lower triglyceride levels, which is a type of fat found in the blood that can increase the risk of heart disease and stroke. There is also evidence to suggest that Omega-3 works to reduce blood pressure, another risk factor for cardiovascular events such as heart attacks and stroke. Furthermore, Omega-3 has anti-clotting properties, which keeps the blood thin and prevents abnormal blood clotting, which can contribute to heart attacks and stroke.
2. Neurological
As Omega-3s makes up crucial structural aspects of the brain, it is essential for good brain health. Adequate levels of Omega-3 have been shown to be protective against conditions such as Alzheimer’s and dementia, as Omega-3 is essential for cognitive functions such as memory, attention, and learning. Omega-3 has also been linked to improving symptoms of depression and anxiety, meaning it can help regulate mood and improve mental health.
3. Eyes and Vision
Omega-3s are a major component of the retina in the eyes, and thus have a key role in maintaining good eye health. Adequate levels of Omega-3 can help reduce the risk of age-related macular degeneration, which is a common condition in older adults that leads to vision loss. Omega-3 also reduces inflammation in the eyes and supports tear production, preventing dry eyes and keeping the eyes healthy.
4. Musculoskeletal
Due to their anti-inflammatory properties, Omega-3s can help reduce inflammation in joints, alleviating symptoms such as pain from conditions like rheumatoid arthritis. Evidence also suggests that Omega-3s may play a role in lowering the risk of osteoporosis, a condition that occurs when bone mineral density and bone mass decreases. Osteoporosis can increase the risk of fractures.
5. Foetal and Infant Development
Omega-3s have found to be crucial in the development of the foetus during pregnancy, particularly in brain and eye development. Ensuring pregnant mothers have adequate Omega-3 intake can help aid towards healthy foetal growth.
6. Weight Management
Studies have shown that Omega-3 may help with weight loss and weight management, as it has been linked with reducing abdominal fat mass. Being a healthy weight and reducing body fat helps reduce risk factors for other diseases, such as high blood pressure, heart attack, stroke and diabetes.
7. Liver Health
Omega-3 has been linked to improved liver health, as it can reduce fat accumulation in the liver and thus lowering the risk of liver diseases such as non-alcoholic fatty liver disease (NAFLD). NAFLD is a condition where fat builds up in the liver, causing inflammation and eventual liver damage that stops the liver from functioning properly.
8. Mental Clarity
Omega-3 supplementation has been shown to improve mental performance as it helps with learning, memory ability and blood flow to the brain.
How can Omega-3 be incorporated into your diet?
The best dietary sources of Omega-3 are fatty fish such as salmon, mackerel, sardines and trout. Plant based sources of ALA include flaxseeds, chia seeds and walnuts. Algae oil is a good source of DHA and EPA, especially for those who follow a vegan or vegetarian diet.
It can be difficult to incorporate Omega-3 through the above dietary sources, and that is why Omega-3 supplements have become very popular over the last few years. Supplements provide a convenient and quick way to ensure you are getting enough of a specific nutrient, which in this case is Omega-3. Incorporating supplements into your daily routine can help reduce the risk of nutritional deficiencies, meet your health goals, and fill nutritional gaps.
Conclusion
Omega-3 is a crucial component to maintain good health, as it is an essential part of structures such as the brain and eyes, as well as being involved in mechanisms that reduce inflammation and maintaining memory and cognition. Ensure you are getting an adequate intake of Omega-3 by incorporating the right foods alongside supplements. If you are pregnant, or breastfeeding, you should speak to a medical professional before taking supplements.