How Can Omega-3s Improve Your Health?

Omega-3 fatty acids help reduce joint pain and inflammation throughout the body. Over and over, studies have consistently shown numerous health benefits associated with these powerful essential nutrients. All of us need omega-3s in our diets, but many people don’t get enough to notice a big difference. If you want to get the benefits of omega-3s, it’s important to understand where they come from and how to add them to your diet.

Understanding Omega-3s

Every single cell in your body needs omega-3 fatty acids in order to function. They are a form of polyunsaturated fat, and there are three main types. Two are found in fish, and one is found in certain types of plants.

Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) come from fish sources. Alpha-linolenic acid (ALA) comes from plant sources. Your body doesn’t really use ALA on its own; it has to convert it to EPA and DHA. The efficiency of the conversion process varies from person to person. That makes fish the best source of omega-3s.

Benefits of Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA, have a wide variety of benefits. They are especially beneficial for eyes, brain, and heart health. They’re also good at reducing inflammation.

Studies consistently show a link between reduced inflammation and eating omega-3-rich foods or taking omega-3 supplements. Reducing chronic inflammation helps reduce the risk of several diseases and can reduce pain. Some studies also show omega-3s can improve bone health and reduce joint pain. 

How To Get Omega-3

Fatty fish are the best source of omega-3s. Fish with the highest levels of fatty acids include mackerel, salmon, herring, anchovy, whitefish, and bluefin tuna. For children and pregnant women, make sure you’re choosing fish that are also low in mercury. These include anchovies, herring, salmon, sardines, and light canned tuna. 

If you don’t like fish, have a fish allergy, or eat a vegan diet, you can get omega-3s from plant sources. One of the best plant-based sources is ground flaxseeds. You can also get omega-3s from chia seeds, edamame, walnuts, and oils like algae oil, canola oil, flaxseed oil, and soybean oil. 

Research on omega-3 supplements shows mixed results. Always talk with a doctor before supplementing with fish oil or other omega-3 supplements. High levels of omega-3s (such as those found in some supplements) can interfere with prescription drugs, cause side effects, and raise the risk of bleeding. Supplements can be effective, but it’s best to consult a health or nutrition expert before adding fish oil or other supplements to your diet.