Most individuals don’t come close to the omega-3s they require to ensure optimal health. The NIH notes that adults consume only 90 to 110 mg of the recommended 250 mg of omega-3s that protect against death caused by heart disease.
And, fat isn’t something that people try to get more of. However, there are healthy fats that we would all benefit from if we eat them more frequently. For example, omega-3 fats.
They have a lot of benefits for our health, including benefits for the brain and heart, as well as strong immunity and optimal reproductive, hormonal, and visual health.
Omega-3 Fatty Acids Explained
Omega 3s are small and potent polyunsaturated fats. They’re present in plants, mostly in the form of alpha-linolenic acid (ALA), and in seafood as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
We usually get lots of ALA from plant foods like soybean oil, soybeans, chia seeds, walnuts, etc. DHA and EPA are not so present in our diets because they’re found in seafood like fish, shellfish, and marine algae that we don’t consume enough of.
You can also acquire omega-3s from supplements. For example, fish oil supplies you with EPA and DHA acquired from sardines or anchovies. They can also be made from other fatty fish like tuna or salmon.
Another option is krill oil made from tiny crustaceans known as krill. This oil is also abundant in astaxanthin, an antioxidant that promotes the health of the eyes.
Other great omega-3 supplements are cod liver oil from cod fish liver and algae oil acquired from marine microalgae. They’re the only vegan source of DHA and EPA.
Why Aren’t We Getting the Recommended Amount of Omega-3s?
One could easily get the recommended amount of omega-3s by including several fatty fish servings every week.
However, most people aren’t practicing this. They avoid seafood because they dislike its smell, texture, or taste, according to Valerie Agyeman RD, a nutritionist.
Other people don’t get it because they don’t know how to prepare seafood. Supplements like fish oil can help if you’re not the biggest seafood lover out there or if you need a little boost.
What Happens If You Take Omega-3 Fish Oil Every Day?
Present in every cell in the body, omega-3s work hard to ensure we stay healthy.
If you consume fish oil rich in omega-3s daily for three months, here are the potential health benefits you’ll reap:
- Lower risk of heart attacks
Omega-3s lower the blood pressure and triglyceride levels and may avert blood clots associated with heart attacks.
A 2021 meta-analysis of 40 clinical trials concluded that people who took DHA/EPA supplements had a 13% lower risk of a heart attack. Those who did were also 35% less likely to die.
- Healthy brain
The brain is around 60% fat and 10% to 20% of this fat is DHA. In the brain, this fat strengthens the delicate membranes that preserve our brain cells.
This makes omega 3s essential for the short- and long-term cognitive health. According to observational studies, people with diets richer in omega-3s have a lower likelihood of cognitive decline.
Limited data also suggests that supplementation with omega-3s may have positive effects.
- Lower risk of depression
A 2019 review discovered that a dose of up to a gram of omega-3s daily can better symptoms of depression.
But, more research is needed to understand the benefits of omega-3s for depression.
- A healthy pregnancy
The EPA and DHA from fish are vital for the brain and heart health of the mother. They also promote healthy brain development in the baby which accelerates fast during the last trimester.
A 2018 review of 70 studies found that omega-3s from food or supplements may lower the risk of preterm labor and a low-birthweight baby.
- Healthy vision
In a 2019 meta-analysis, it was found that DHA may reduce inflammation linked with dry eyes and encourage tear production for optimal eye lubrication. Research, though limited, has also found that omega-3 supplementation may slow down the progression of age-related macular degeneration.
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