The Importance of Omega-3 Fatty Acids

Okay, fats are not usually associated with health, and while it’s true that many fats are unhealthy, some are good for you, even essential to your health. While saturated and trans fats (the bad kind) lead to risk of heart disease, high cholesterol and obesity, other “good” fats serve many purposes. It provides energy, moves certain nutrients around the body contributes to brain health. I suggest you get most of your fats from whole foods like nuts, seeds and avocados. Oils are highly processed and high in calories and low in nutrients compared to whole foods, but that’s a subject for a whole ‘nother blog post.

Omega-3 fatty acids are a particularly important fat that you want to be sure to include in your diet. They are called essential fatty acids because your body needs them to function, yet we don’t manufacture them on our own. Contrary to popular belief, Omega-3s can be found in both plant and animal sources, so if you’re a vegetarian or vegan, you can still meet your requirements.

There are three main types of Omega-3s: EPA, DHA and ALA. EPA and DHA is found mostly in fatty, cold water fish and shellfish like salmon, anchovies, sardines, tuna,  crab and oysters. Most plant sources only contain ALA, so if you don’t eat meat, you might want to consider a vegan supplement like this one derived from algae oil that give you the full range. Other plant sources include: Chia Seeds, Hemp Seeds, Flax Seeds, Walnuts, Avocados and Brussels Sprouts (and other cruciferous vegetables).

So what makes Omega-3 fatty acids so good for you? Research has shown not only heart healthy benefits, but protection against a large variety of conditions. Some may surprise you:

Cardiovascular Disease: Omega-3s reduce the level of triglycerides (blood fat), thus reducing your risk for heart disease.

Autoimmune Disease: EPA and DHA can reduce inflammation in those with Rheumatoid arthritis. As an added bonus, it boosts the effectiveness of anti-inflammatory drugs. It also has shown to decrease symptoms in other inflammation and autoimmune diseases like Crohn’s, psoriasis, lupus, asthma and multiple sclerosis.

Diabetes: Omega-3 fatty acids have been shown to decrease the risk of developing diabetes.

Depression: Fish oil appears to increase the effects of antidepressants, and may also help with the depressive symptoms of bipolar disorder.

ADHD: Some children have reduced ADHD symptoms with regular consumption of Omega 3 fatty acids.

Cognitive Impairment: Some research suggests that Omega-3s  may help protect against Alzheimer’s, dementia and age-related memory loss. More research is needed in this area.