You've probably heard about Omega-3s, often called "good fats." But what exactly are they, and why does your body love them so much? In this article we are going to explain for you more about Omega-3Fatty Acids and why it keeps our body healthy
What Exactly Are Omega-3 Fatty Acids?
Omega-3 fatty acids are a special type of fat that our bodies need to work properly. They are like important helpers for our cells. our bodies can't make them on their own. This means we have to get them from the food we eat, making them very important nutrients. They are a type of "polyunsaturated fat," which simply means they have a particular kind of chemical structure. These fats are especially important for building healthy cells, particularly in our eyes and brain.
There are three main types of Omega-3s that are important for us. The first one is ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). ALA is mostly found in plant-based foods, while EPA and DHA are typically found in fish and other seafood. I know those are much more biological terms but if you want to know more about those types click on those links to understand how each type differs with another.
Benefits Of Omega-3Fatty Acids in Our Body
Omega-3s offer a wide range of health benefits. One of their most well-known jobs is supporting heart health. They can help reduce triglycerides, which are a type of fat in your blood. High levels of triglycerides can increase your risk of heart disease, so keeping them in check is important. Omega-3s may also help to lower blood pressure, prevent blood clots, and maintain a healthy heart rhythm. Some studies even suggest they might raise your "good" HDL cholesterol.
Beyond your heart, Omega-3s are good for your brain! DHA, in particular, is a major component of our brain and is crucial for brain development, especially in babies. Getting enough Omega-3s may help with memory, focus, and overall cognitive well-being. Some research even links higher Omega-3 intake to a lower risk of age-related mental decline and conditions like Alzheimer's disease, although more research is still needed in this area.
Another amazing benefit of Omega-3s is their ability to fight inflammation. Chronic inflammation can contribute to many long-term health problems, including heart disease and some types of cancer. Omega-3s can help reduce the production of substances in your body that promote inflammation. This anti-inflammatory power may also help people with autoimmune diseases like rheumatoid arthritis and lupus, potentially reducing pain and stiffness. Some studies suggest they might also be beneficial for conditions like asthma, psoriasis, and inflammatory bowel disease.
But where Can We Find These Wonderful Fats?
Luckily, Omega-3s are found in most of delicious foods! Fatty fish are excellent sources of EPA and DHA. Other sources include salmon, mackerel, tuna, herring, and sardines. The American Heart Association actually recommends eating at least two servings of fish per week for people without a history of heart disease.
If you're not a big fan of fish, or if you follow a vegetarian or vegan diet, don't worry! You can still get Omega-3s, particularly ALA, from plant-based sources. Flaxseeds (also known as linseeds), chia seeds, and walnuts are packed with ALA. You can also find ALA in plant oils like flaxseed oil, soybean oil, and canola oil. Some foods are also fortified with Omega-3s, like certain brands of eggs, yogurt, juices, and milk.
