Essential nutrients comprise the nutrients our bodies cannot make themselves, including protein, carbohydrates, fats, vitamins, minerals, and water. They are required for the body to work at an optimal level. One specific category of fats, omega-3 fatty acids, is significant for brain health, heart health, and inflammation reduction. Omega-3 fatty acids must be obtained from food sources or supplements to receive their powerful benefits. 

Omega-3 Fatty Acids and Brain Health: A Sharp Mind

Your brain relies on healthy fats to function properly, and omega-3 fatty acids are one of the most important fats for cognitive function. Two key omega-3s—EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—are found in high concentrations in the brain, particularly in the gray matter that controls memory and cognitive function.

 A sufficient intake of omega-3s, especially DHA, is linked to better memory, improved focus, and lowered age-related cognitive decline.  Studies suggest that omega-3s may help protect against Alzheimer's disease and dementia, making them essential for long-term brain health.

Additionally, omega-3 fatty acids are important for mental health. They play a role in regulating neurotransmitters such as serotonin, which is linked to mood regulation. Research has shown that omega-3s may help alleviate symptoms of depression and anxiety.

Omega-3 Fatty Acids and Heart Health: A Strong Heart

When it comes to heart health, omega-3s truly shine. Extensive research shows their ability to reduce the risk of cardiovascular diseases, including heart attacks, strokes, and high blood pressure. One of the key benefits is their ability to lower triglyceride levels. High triglyceride levels are a major risk factor for heart disease, but omega-3s help reduce these levels and improve overall cholesterol balance.

Omega-3 Fatty Acids and Inflammation: A Natural Anti-Inflammatory

Chronic inflammation has been linked to various diseases, including arthritis, autoimmune conditions, and even cancer. Research has shown that omega-3 supplementation can help reduce joint pain, stiffness, and overall inflammation, improving the quality of life for those affected by chronic inflammatory conditions.

Omega-3s not only help reduce inflammation internally, they protect against the harmful effects of oxidative stress, which can damage cells and contribute to aging and disease. By keeping inflammation in check, omega-3s offer a natural way to support overall health and well-being. (3)

The Best Sources of Omega-3 Fatty Acids

Now that we understand the wonderful benefits of omega-3s, it's important to know where we can find these essential fats. The best sources of omega-3 fatty acids include:

• Fatty Fish: Salmon, mackerel, sardines, and trout are some of the richest sources of EPA and DHA–aim to eat two, 3-4 oz servings of wild-caught versions per week for optimal benefit. (4)

• Chia Seeds and Flaxseeds: These plant-based sources contain ALA (alpha-linolenic acid), another form of omega-3 that the body can convert into EPA and DHA. Try 2-3 tsp mixed in with your oatmeal or blended into a smoothie. 

• Walnuts: A small handful makes a great snack for boosting omega-3 intake, walnuts are rich in ALA.

• Hemp Seeds: Another plant-based source that provides omega-3s in the form of ALA. Try a sprinkle into your yogurt!

If you find it challenging to get enough omega-3s from food alone, your doctor may allow supplements such as fish oil or algae-based options to fill the gap.

Omega-3 fatty acids are not just another trendy supplement—they are essential nutrients that play a pivotal role in maintaining optimal health. From supporting brain health to reducing inflammation and promoting heart health, the benefits of omega-3s are far-reaching. By including more omega-3-rich foods in your diet, you can ensure your body receives the fuel it needs to function at its best. Whether you're looking to improve your memory, protect your heart, or reduce inflammation, omega-3s are your natural ally in the quest for better health.

So, the next time you're meal planning, include a source of omega-3s, and enjoy the powerful benefits they provide!

This article was written by Shandy Torain, RDN, LDN, a dietitian at Mend.

References:
https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414
https://www.nhlbi.nih.gov/news/2024/omega-3s-heart-health-exploring-potential-benefits-and-risks
https://pubmed.ncbi.nlm.nih.gov/12480795/
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids#:~:text=The%20American%20Heart%20Association%20recommends%20eating%202%20servings%20of%20fish,in%20omega%2D3%20fatty%20acids.