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Omega-3 Fatty Acids
What are omega-3s?
Omega-3s are a polyunsaturated fatty acid. They cannot be produced by the body so they need to be consumed through food (healthy fats) or supplements. These fatty acids are important to the body for so many reasons. They help support functions in the brain, eyes, joints, and the immune system. Omega-3s reduce inflammation in the body among other things to help support all these systems.
What do they do?
Omega-3s support heart health. They reduce inflammation in the arteries and lower risk of heart disease. They also support joint health. Omega-3s protect joints by lubricating them. Another thing they help with is brain function. They can help reduce depression and anxiety, help boost mood, and support cognitive function. They help reduce inflammation in the brain, increase cell membrane function, and allow better communication between neurons. Lastly, omega-3 helps support eye health by reducing inflammation and improving tear production.
Difference between omega 3 and omega 6:
Omega-6 is still needed in the body but in much smaller amounts than we consume regularly. The right amount of omega-6 can help with cell and brain function as well as bone health. Too much omega-6 can be inflammatory and lead to risk of high blood pressure and obesity. Omega-6 is found in foods like seed and vegetable oils, nuts, red meat and eggs. Most people get too much omega-6 which means it is probably unnecessary to take a supplement.
Omega-3 food sources:
-fatty fish
-walnuts
-flax and chia seeds
-eggs
-avocado
-olive oil
Signs of deficiency:
-dry eyes
-joint pain and stiffness
-hair loss
-brittle nails
RDA:
The recommended daily allowance for omega-3 in men is 1.6g and for women it is 1.1g. Omega-3 should be taken with food to help with absorption.
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