Looking for the best sources of omega-3 to boost your heart, brain, and overall health? You’re in the right place! Omega-3 fatty acids are often hailed as essential for good health, but what exactly do they do, and why is it so important to include them in your diet? Found in fatty fish, flaxseeds, walnuts, and certain oils, these healthy fats play a crucial role in brain function, heart health, and reducing inflammation in the body.
Whether you’re looking to support cognitive function, protect your heart, or simply improve overall well-being, omega-3s offer a range of benefits backed by science.
In this blog, we’ll explore the key advantages of omega-3 fatty acids and the best ways to ensure you’re getting enough in your diet.
Aren’t all fats bad?
Despite traditionally being told to avoid fats in the diet, unsaturated fatty acids are essential for human health. Fats contain 9 kcal per gram which is sufficiently more than the 4 kcals / gram found in carbs and protein. With any excess is stored as fat within adipose tissue as an energy reserve.
The function of this tissue is to insulate, and protect vital organs and helps to maintain body temperature at 37°C. Without fat, the fat soluble vitamins A,D,E and K cannot be absorbed into the bloodstreams. As well as this, fats are a main component of each cell in the body, allowing for cell communication especially in the brain and nervous system. The brain alone is made up of 60% fat. As they are precursors to neurotransmitters, hormones and immune cells, fats are vital messengers within the body – so no not all fats are bad!!
So, where do omega-3’s come into this?
Omega-3s are polyunsaturated fats (PUFAs). Specifically, they are a type of long-chain polyunsaturated fatty acid (LC-PUFA) because they contain multiple double bonds in their chemical structure. Omega-3’s play a role in eye health, brain health and heart health to name a few, yet very few people get enough of these fats from the diet. The body cannot produce them on its own, so they must be obtained from food or supplements.
There are three main types of omega-3s:
- ALA (Alpha-Linolenic Acid) – Found in plant-based sources like flaxseeds, chia seeds, walnuts, and hemp seeds. The body can convert small amounts of ALA into the more active forms, EPA and DHA, but not very efficiently.
- EPA (Eicosapentaenoic Acid) – Primarily found in fatty fish (like salmon, mackerel, and sardines) and algae. EPA is known for its anti-inflammatory properties and benefits for heart health.
- DHA (Docosahexaenoic Acid) – Also found in fatty fish and algae, DHA is essential for brain function, eye health, and fetal development during pregnancy.
Omega-3s support heart health, reduce inflammation, improve brain function, and may help with conditions like arthritis and depression.
How can I ensure I am eating enough omega-3 fatty acids?
Eat Fatty Fish 2 Times Per Week
Fatty fish like salmon, mackerel, sardines, and trout are the richest sources of EPA and DHA. Aim for at least two servings per week (about 140g per serving).
Add Plant-Based Sources Daily
If you don’t eat fish, or want extra omega-3s, include:
- Flax Seeds & Chia Seeds – Sprinkle on yogurt, oats, or blend into smoothies.
- Walnuts – Snack on them or add to salads.
- Hemp Seeds – Great in smoothies, yogurt, or protein bowls.
- Algal Oil – A plant-based source of EPA & DHA, especially good for vegans.
Consider a Supplement
If you struggle to get enough from food, fish oil or algae-based supplements can help. Look for ones with at least 250-500 mg of combined EPA and DHA per day.
In summary
Including these best sources of omega-3 into your diet is a simple yet powerful way to support your heart, brain, and overall well-being. Omega-3s are a powerful nutrient that support heart health, brain function, and overall well-being. By incorporating fatty fish, seeds, nuts, and plant-based sources into your diet, you can easily meet your omega-3 needs. Small changes, like swapping processed snacks for walnuts or adding chia seeds to your breakfast, can make a big difference. Ready to give your health a boost? Start adding more omega-3s to your plate today!
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