6 health benefits of omega-3 fatty acids, backed by science

• Omega-3 fatty acids can improve the health of your heart by lowering blood pressure and lowering triglycerides.
• Omega-3 fatty acids can also fight chronic inflammation, which has been linked to diabetes, cancer, and high cholesterol levels.
• To get enough omega-3s in your diet, you need to eat fatty fish like salmon or mackerel two to three times a week.
• This article was medically examined by Scott Kaiser, MD, geriatrician and director of geriatric cognitive health for the Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, California.
• Visit Insider’s Health Reference Library for more tips.

Omega-3 fatty acids are a category of fats essential to our health. These fats come in three main forms:

• Alpha-linolenic acid (ALA). These fatty acids are found in certain nuts and seeds, such as walnuts and chia seeds.
• Eicosapentaenoic acid (EPA). These fatty acids are found in fish, such as salmon and mackerel.
• Docosahexaenoic acid (DHA). These fatty acids are found in fish, such as herring and sardines.

Here are six benefits of eating these omega-3 fatty acids and how to incorporate all three types into your diet:

1. Omega-3 fatty acids lower your risk of heart disease

Omega-3 fatty acids have many benefits for cardiovascular health. Here are some ways omega-3s can help improve your heart health:

A very large 2016 review that collected data from 16 countries found that people who regularly consumed seafood and plant-based omega-3 fatty acids had a lower risk of dying from coronary heart disease.

What’s more, omega-3 fatty acids can also lower your risk of heart attack and stroke.

2. Omega-3 fatty acids improve eye health

DHA, one of the three types of omega-3s, is found in high concentrations in the retina – the part of your eye that senses light and sends signals to the brain so you can see. Sufficient amounts of DHA are important for the structure and function of your retinas.

“Most DHA builds up in the retina when babies are in the womb,” says Samantha Cassetty, MS, RD, a nutritionist with a virtual private practice. Therefore, it is especially important for pregnant women to consume enough omega-3 fatty acids to ensure that their child has healthy eye development.

Omega-3s can also improve symptoms of dry eye. A large 2018 review looked at treating dry eyes with omega-3 and omega-6 supplements. He found that supplementation increased eye lubrication, but the results weren’t strong enough to recommend supplementation as a stand-alone treatment for dry eyes.

3. Omega-3 fatty acids fight inflammation

Inflammation is a natural immune response to injury and infection. Acute inflammation, such as swelling or redness after scratching a knee, is beneficial and helps tissue heal after damage.

However, according to Kelly Hogan, MS, RD, a New York-based dietitian, chronic inflammation, which occurs when the inflammatory response persists after the injury has healed, is associated with diabetes, cancer, and high cholesterol.

Omega-3s have anti-inflammatory properties, which means they can help reduce chronic inflammation. Foods high in EPA and DHA, such as salmon and sardines, are more effective anti-inflammatory agents than the ALAs found in plants. Try to eat two to three servings of oily fish per week for the maximum benefit.

4. Omega-3 fatty acids reduce liver fat

Omega 3 fatty acids have shown promise in the treatment of non-alcoholic fatty liver disease (NAFLD). NAFLD occurs when too much fat builds up in the liver and can cause symptoms like abdominal swelling and an enlarged spleen.

A 2016 meta-analysis of studies in patients with NAFLD found that omega-3 supplementation improved liver fat, optimized liver enzyme levels, and regulated blood fat content.

5. Omega-3 fatty acids improve joint health

Rheumatoid arthritis, a condition that causes painful, swollen, and stiff joints, involves high degrees of chronic inflammation. Thanks to its anti-inflammatory properties, omega-3 fatty acids can relieve pain and stiffness associated with disease.

A small study from 2016 found that patients treated for rheumatoid arthritis who also took omega-3 supplements (1.8g of EPA and 2.1g of DHA) twice daily over a period of 12 weeks experienced a decrease in pain, a decrease in joint swelling and an increase in physical strength than those who received a placebo.

6. Omega-3 fatty acids promote healthy brain growth during pregnancy

DHA is the main structural fatty acid in the central nervous system, which makes it crucial for the normal development of the fetal brain. Therefore, it is especially important for pregnant women to consume enough DHA since 15% of brain development occurs in the womb.

How much omega-3 should I eat?

According to the National Institutes of Health, the recommended daily intake of omega-3s for each age group is:

However, this recommendation only addresses one type of omega-3 fatty acid: ALA, as it is the only omega-3 considered an essential nutrient, which means the body cannot produce it on its own. . There is no national recommendation for the other two types.

It is important to consume all three types of omega-3 fatty acids. Although your body can synthesize DHA and EPA from the consumption of ALA alone, it cannot synthesize enough to provide all of the health benefits for these types, Cassetty says.

For pregnant women

Because omega-3s are so essential for healthy fetal and newborn development, women who are currently pregnant, breastfeeding, or may become pregnant should watch their omega-3 intake. Pregnant women should eat 8 to 12 ounces of fish per week. However, if you are pregnant, you should go for seafood options that are low in mercury, as the mineral can harm your unborn baby.

Some low mercury and high omega-3 options include:

• Salmon
• Anchovy
• herring
• Sardines

Food sources of omega-3 fatty acids

Omega-3 fatty acids are essential fatty acids, which means your body cannot produce them, so you need to get them as part of your diet. They are found in plant and animal products.

ALA is primarily found in plants, such as nuts and seeds.

Yuqing Liu / insider

EPA and DHA are mainly found in animals, especially oily fish.

Yuqing Liu / insider

Omega-3 supplements

Most people can get adequate levels of omega 3 fatty acids by eating a variety of foods. However, some groups of people who might want to consider omega-3 supplements include:

If you are taking omega-3 supplements, be sure to let your doctor know as they may interact with blood pressure medications, hormonal birth control pills, and some diet pills.

Takeaway from the insider

Omega-3 fatty acids are great for your health and may lower your risk of

heart disease
, fights inflammation and decreases liver fat. Omega-3 fatty acids can be found in sources like nuts and fish. Talk to your doctor before taking an omega-3 supplement to make sure it’s the right decision for you and your health.