Long before the buzz around trendy supplements like sea moss gel and collagen powder, the wellness world was focused on the benefits of omega-3 fatty acids. These “healthy fats” have been praised by researchers for years for their role in supporting heart and brain health. However, many people may still not be getting enough of them in their diet.
To highlight the benefits of omega-3s, we spoke with Melanie Murphy Richter, RDN, a registered dietitian and neuronutritionist. Richter shared a quick and easy guide—a cheat sheet, if you will—of the best sources of omega-3 fatty acids to keep bookmarked for reference.
Omega-3s are comprised of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two types of fatty acids known for their numerous health benefits. Here are five main benefits of omega-3s:
1. Reduces inflammation: Omega-3s can lower systemic inflammation by improving cell signaling and reducing proinflammatory proteins.
2. Supports heart health: Omega-3s improve heart function by lowering blood pressure, reducing triglycerides, and preventing the development of arterial plaques.
3. Boosts cognitive function: Omega-3s can help reduce the risk of depression, anxiety, dementia, and Alzheimer’s disease.
4. Supports skin health: Omega-3s may help manage oil production and improve skin hydration, particularly beneficial for inflammatory skin conditions.
5. Aids fetal development: Omega-3s support fetal growth, particularly in brain and eye development during pregnancy.
While fish and seafood are excellent sources of EPA and DHA, there are also vegan sources of omega-3s, though they contain ALA which is not as bioavailable. Richter recommends consuming 250-500 milligrams of omega-3s daily for overall health, with higher amounts for specific conditions like heart disease or pregnancy.
When it comes to omega-3 supplements versus whole food sources, Richter suggests opting for whole foods whenever possible for the synergistic benefits they provide. Supplements can be beneficial for those who struggle to get enough omega-3s through diet, but they may come with risks like oxidation and digestive discomfort.
In conclusion, incorporating omega-3 rich foods into your diet is essential for overall wellness and health. Consult with a healthcare provider for personalized recommendations on omega-3 intake for your specific needs.
