Why Omega-3s Are a Year-Round Essential for Your Heart, Brain & Skin?

You would have heard time and again about the various benefits of omega-3s for your health. These essential fatty acids are helpful for the body in more ways than you think. Though research is still going on to find out the full potential of omega-3s, these fatty acids have enjoyed popularity among health enthusiasts for years. So if you are thinking why take omega-3s, this article is for you.

Read on to learn about omega-3 fatty acids, their benefits, omega-3 supplements and food sources.

What are omega-3 fatty acids?

Omega-3 fatty acids are polyunsaturated fats or ‘good’ fats that perform important functions in the body. Omega-3s help provide structure to the cells and support interactions between them. These fatty acids play an important role in maintaining heart, brain, eye, and skin health, and kidney function.

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

1. EPA (Eicosapentaenoic acid)
2. DHA (Docosahexaenoic acid)
3. ALA (Alpha-linolenic acid)

Omega-3 Benefits

Studies suggest that omega-3 fatty acids may be beneficial for the body in the following ways:

• Support heart health
  • Lower triglycerides
  • Support heart rhythm and blood vessel function
  • Lower LDL (bad) cholesterol
• Support eye health
• Support brain and mental health
  • Support the structure and fluidity of cell membranes
  • Reduce inflammation
  • Improve blood flow
  • May reduce the risk of depression & anxiety
• Support skin health
  • Support skin hydration
  • Protect against premature ageing of the skin
  • Reduce the risk of acne
• Helpful against sleep disturbances

Omega-3 Food Sources

Omega-3s are polyunsaturated fats that the body cannot make. Hence, it is important to get the required omega-3s from your diet. As they are a vital part of cell membranes and are important for various bodily functions, it is required to include omega-3-rich foods in your diet all year round. A variety of foods contain different types of omega-3 fatty acids. Their inclusion in your regular diet helps provide the body with the required omegas. Here are the foods that may work as sources of omega-3 fatty acids:

• Fish-based sources: EPA & DHA are also called marine omega-3s as they are mostly found in fish. Fish like salmon, sardines, mackerel, herring, tuna, trout, anchovies, etc., are good sources of EPA & DHA omega-3s.
• Plant-based sources: ALA is found in plants. The body can turn some ALA into EPA, and subsequently EHA, which makes plant-based omega-3s important for vegan and vegetarian diets. Nuts and seeds, like walnuts, flaxseed, chia seeds, etc., beans (like soybeans), edamame, seaweed, algae (spirulina & chlorella), leafy vegetables, like kale, spinach, Brussels sprouts, etc., work as good sources of omega-3 fatty acids.

Omega-3 Supplements

Fish and/or plants may help provide omega-3 essential fatty acids to the body. But omega-3 supplements may come to your aid when the dietary intake of these fatty acids is insufficient.

Here are some of the supplements that may be helpful for this purpose:

• Blackmores Flaxseed Oil: It works as a vegetarian and organic source of Omega-3, 6, & 9 essential fatty acids. These capsules may help support skin health when dietary intake is inadequate, and may help support heart health and general well-being.
• Vital Vegan Omega-3: This plant-based supplement is derived from pure marine microalgae. These capsules may help support healthy heart, brain, and eye function.
• Melrose Omega Fish Oil: It is natural fish oil that contains pure ocean omegas (EPA & DHA), and may help support general health and well-being.

However, supplements should be taken under the advice of a healthcare professional. Check with your doctor before starting to use new supplements to get the best results.

Frequently Asked Questions

Here are answers to some of the questions related to omega-3 fatty acids:

Q. How much omega-3 should I take daily?

A. The Heart Foundation suggests that all Australians should have between 250-500 milligrams of marine-sourced omega-3s (EPA & DHA), and 1 gram of ALA per day.

Q. Should I take plant-based omega-3s or fish oil?

A. The body can convert the ALA in plant-based omega-3 sources to EPA & DHA, which fish oil provides. Which one to use depends on your diet preferences and your body requirements. Check with your healthcare professional to find out which will work the best for you.

Q. Which fruits are rich in omega-3 fatty acids?

A. Fruits like avocados, berries, oranges, papaya, kiwifruit, etc., contain a good amount of omega-3 fatty acids.

Parting notes

Omega-3s are essential fatty acids that contribute to various bodily functions and may help support general well-being, among other health benefits. Year-round consumption of omega-3s helps you maintain good health. So if your healthcare practitioner is all praise about omega-3 benefits and insists on your adequate omega-3 intake, it is a good idea to listen to the advice. Explore the rich collection of healthcare products available at healthsupplements.com.au, and get everything you need to keep up with your omega-3 needs.

Disclaimer: This blog is for informational purposes only and not medical advice. If you have health conditions or take medication(s), talk to a healthcare professional before starting to take new supplements.