Get More Omega-3s in Your Diet With These Foods

Not all fats are created equal. Case in point: Known as “healthy fats,” omega-3 fatty acids have a number of benefits for your health, from lowering your risk of heart disease to helping with anxiety. The best part? They are found in many food sources, although you can also choose over-the-counter omega-3 supplements.

But like any trendy health food, omega-3 fatty acids are surrounded by hype. What benefits are backed by science? Are there downsides to omega-3s or their supplements? We help you solve it below.

What are omega-3 fatty acids?

Omega-3 fatty acids, a type of polyunsaturated fat, are an essential part of the human diet. Unlike other fats that the body is capable of synthesizing (called non-essential fatty acids), omega-3s cannot be made from scratch. They are vital for various bodily processes, such as the production of hormones for blood clotting, the contraction and relaxation of arteries, and genetic functions. In other words, we need omega-3s and we can only get them from food or supplements.

There are three main types of omega-3 fatty acids:

• Eicosapentaenoic acid, or EPA
• Docosahexaenoic acid or DHA
• Alpha-linolenic acid or ALA

Add omega-3 to your diet

Different types of food provide different omega-3 fatty acids. The first two types, EPA and DHA, are abundant in fish, which is why they are commonly called “marine omega-3s.” The third type, ALA, is common in a variety of food sources, including certain oils, nuts, leafy vegetables, and some meats.

the best fonts of omega-3 include:

• herring
• wild salmon
• Red tuna
• Mackerel
• sardines
• anchovies
• lake trout
• striped bass
• walnuts
• linseed oil
• Grass-fed meat
• chia seeds
• Canola oil

Fish, by far, is the best source of omega-3. If you’re vegan or don’t eat shellfish, you may need to make a special effort to get enough important fats in your diet. In that case, omega-3 supplements can be helpful, especially for EPA and DHA. Although your body naturally converts a small amount of ALA into DHA and EPA, it may be a good idea to make sure you’re consuming fish or supplements that include them.

Science-Backed Benefits of Omega-3s

Scientists have noted a variety of benefits that may be associated with omega-3 fatty acids. Some of these have more evidence than others, so we’ll see the most notable benefits with some of the most promising scientific support.

Reduce the risk of heart disease

A wide range of studies have shown a connection between heart health and omega-3 fatty acids. These fats appear to have a positive impact on various aspects of cardiovascular health. Most notably, however, omega-3s have been correlated with a more stable heart rhythm, lower blood pressure and heart rate, better blood vessel function, and lower levels of inflammation.

Substitution of saturated fatssuch as red meat, butter, and full-fat dairy products, with unsaturated fats like omega-3s may reduce the risk of developing heart disease.

Fight anxiety and depression

Although more research is needed on the exact correlation between mental health and omega-3 intake, there appears to be strong evidence that these fats can help reduce depression and anxiety for many people. The EPA, in particular, has shown promising results as a treatment for mild to moderate depression.

Improve eye health

Omega-3s, particularly EPA and DHA, play an important role in building the cell makeup of our eyes. Not only do they help during our early stages of development, but research suggests that a consistent and adequate intake of these fats can help prevent Eye sight problemsWhat macular degeneration Late in life.

Promote prenatal and infant brain development.

Scientists are actively studying the general connection between omega-3s and brain health, particularly in the womb and during the first few years of life. Some studies have shown that children of mothers who take omega-3 supplements during pregnancy and lactation they may have better mental processing abilities than those who do not. Additionally, studies have shown that mothers who take DHA supplements can improve breast milk nutrition for infants, leading to better vision and cognitive function later in life.

slow cognitive decline

Given the connection between omega-3s and overall brain health, it is perhaps not surprising that some research supports that these fats may slow cognitive decline as we age. This may be particularly promising in helping slow the effects of dementia and Alzheimer’s disease, although more research is still needed in this area.

Scientists are still studying these and many other benefits of omega-3 fatty acids, including their effect on ADHD, metabolic syndrome, and certain autoimmune diseases.

Drawbacks of omega-3 supplements

Usually, doctors recommend that it gets most or all of its omega-3 fatty acids from food sources. Broiled or baked (not fried) fish is the best thing to add to your diet, along with some of the other foods listed above.

omega-3 supplementsHowever, like fish oil or cod liver oil, they offer many of the same benefits as getting these fats from food sources. These supplements are generally considered safe when taken in moderation. However, there are some potential drawbacks to consider.

risk of bleeding

There is some evidence that omega-3 supplements may enhance the effects of anticoagulant medications, herbs, and supplements. When taken together, it may increase your risk of bleeding or decrease your ability to stop bleeding.

Other possible drug interactions

More research is needed on how fish oil supplements interact with other medications and dietary supplements. In particular, there may be adverse interactions between omega-3 supplements and medications for blood pressure, birth control, and weight loss.

General Side Effects

Some users of omega-3 supplements have noted general discomfort associated with them. This can include heartburn, nausea, and diarrhea.

Other side effects of omega-3 supplements that some have noted include a fishy aftertaste and bad breath, along with skin rashes in some cases. People with shellfish allergies should also consult their doctors before taking fish oil supplements.

Should I take omega-3 supplements?

Omega-3s are essential for cell growth and overall health, and it’s critical to include them in your normal dietary intake. Ideally, it’s best to do this through sources like fish, walnuts, flaxseed oil, and other foods rich in omega-3 fatty acids.

However, if you can’t fit these foods into your diet, omega-3 supplements are a relatively safe alternative. It’s easy to find supplements that contain a balanced portion of all three major omega-3s and are relatively inexpensive. However, keep in mind that these should be taken in moderation and in consultation with your doctor. Some omega-3 supplements may interact with other medications or supplements you are taking, and you may experience other side effects.

Although more research is needed to fully uncover the full benefits of omega-3s, one thing is clear: they are an important part of any balanced diet.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care provider regarding any questions you may have about a medical condition or health goals.