The word “fat” may sound bad but that’s not the case always when it comes to certain food items.

While we are aware about ‘bad fats’, many of us lack understanding about ‘good fats’ that are essential to protect brain and heart.

Omega 3 fatty acids top the list of good fats and are vital for our physical and emotional wellbeing. Food items under this category play a significant role in health and mental development, unfortunately many of us fail to consume it in right amounts.

Omega 3 fatty acids EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) are primarily found in certain fish. ALA (alpha-linolenic acid) in omega 3 fatty acids is found in plant sources such as nuts and seeds.

Omega 3 supplements with EPA and DHA are also highly recommended to fill the gap and boost immunity.

Food Source Of Omega 3 Fatty Acids:

Mackerel

Salmon

Herring

Oysters

Sardines

Anchovies

Flaxseeds

Chiaseeds

Walnuts

Soybeans

Seaweed

Potential Health Benefits:

Good For Heart:

Heart attacks and strokes are the world’s leading causes of death. Decades ago, researchers observed that fish-eating communities had very low rate of heart diseases, that was partially due to omega-3 fatty fish consumption. Omega-3 fatty acids from fish oil can lower triglyceride levels, increase HDL cholesterol (good cholesterol) level and help in preventing plaque formation, thus lowering the risk of heart disease.

Boosts Mental Health:

Evidence suggests that getting adequate levels of Omega 3 fatty acids can ease symptoms of depression, ADHD, and age-related problems like dementia and Alzheimer’s disease.

Fights Inflammation:

Taking fish oil supplements rich in Omega 3 fatty acids is a boon to fight inflammatory conditions like asthma, and arthritis. It is also proven by research that fish oil can boost the effects of anti-inflammatory drugs.

Improves Eye Health

DHA (Docosahexaenoic acid) Omega 3 fatty acid, is a major structural component of the brain and retina of the eye interestingly, getting enough Omega 3 has been linked to a reduced risk of macular degeneration, one of the world’s leading causes of permanent eye damage and blindness

Promotes Good Health During Pregnancy

Omega 3 is crucial for brain growth and development in infants. Getting enough Omega 3 during pregnancy has been associated with numerous benefits for the child, including, higher intelligence, better communication and social skills, less behavioral problems, decreased risk of developmental delay, ADHD, autism and cerebral palsy.

Getting enough omega-3s during pregnancy and early life is crucial for the development of a child. Deficiency is linked to low intelligence, poor eyesight and an increased risk of several health problems in the new born.

Omega-3 fatty acids are incredibly important for optimal health. Getting them from whole foods, such as eating fatty fish 2 times per week, is the best way to ensure optimal omega-3 intake. However, if you don’t eat a lot of fatty fish and if you are vegan, then you may want to consider taking an omega-3 supplement.

For people who are lacking in omega-3, this is an easy and highly effective way to improve health.