Omega-3 is an essential polyunsaturated fatty acid, a type of healthy fat, found in oil, oily fish and vegetable sources must be obtained through diet because the body is unable to produce them.

Omega-3s are nutrients you get from food (or supplements) that help build and maintain a healthy body. They’re key to the structure of every cell wall you have. They are one of the most important sources of energy in the diet which keep your heart, lungs, blood vessels, and immune system working the way they should. “At least a 10:1 proportion of ω-6 and ω-3 should be present in the diet to ensure proper structural maintenance and functioning of the nervous and cardiovascular systems”.

Studies have shown that consuming Omega-3 fatty acids may help in decreasing inflammation, improving brain health, nourish the skin, and benefit the nervous and cardiovascular system.

Its ability to relieve inflammation is a well-studied benefit. “According to one large review of 68 trials, supplementation with omega-3 fatty acids can help significantly decrease levels of C-reactive protein, interleukin 6 and tumor necrosis factor α, all of which are markers of inflammation in the body.”

As we age, issues like arthritis may increase and cause joint pain. Studies show that supplementing with omega-3 fatty acids may help with inflammation and reduce pain and stiffness.

Several studies show that consuming foods high in omega 3 fatty acids such as fatty fish including salmon, mackerel, herring, sardines, as well as oysters, caviar, anchovies, nuts, flax, avocado chia seeds, may benefit when it comes to your mood, emotional health and decrease symptoms of anxiety. Throughout those critical years of brain development, omega-3 fatty acids are vital to feed brain function; improve learning, memory, focus, concentration. Omega 3 is known to nourish skin and hair and may benefit the nervous system and cardiovascular health.

For those of us who can’t or don’t consume sufficient amounts of Omega 3 in fish or plant food, supplementation is an option. This includes fish oil, cod liver oil, krill oil, and algal oil from marine algae.

When trying new foods or supplements, keep in mind that some side effects may occur. When it comes to Omega 3, you may experience abdominal discomfort, fishy breath, acid reflux or diarrhea.

Slowly introduce Omega 3  into your diet and always observe how you feel.

Like always, Smell, Taste, Enjoy. Be Mindful of the Food You Eat.

References:

https://pubmed.ncbi.nlm.nih.gov/22332096/

https://www.sciencedirect.com/topics/neuroscience/omega-3-fatty-acid

https://pubmed.ncbi.nlm.nih.gov/29350557/

https://pubmed.ncbi.nlm.nih.gov/28900017/