Top 5 Benefits of Omega-3 Fatty Acids

Top 5 Benefits of Omega-3 Fatty Acids

What are omega-3 fatty acids?

Omega-3 fatty acids are polyunsaturated fats or “healthy fats” that perform important functions in your body. A fatty acid is a chain of chemical molecules composed of carbon, oxygen and hydrogen atoms. They're essential nutrients that your body can't produce, so you have to get them from the food you're eating.

Unsaturated fat and saturated fat are the two major types of fatty acids. Saturated fats are sometimes known as “bad” or “unhealthy” fats because they increase your risk of certain diseases. Unsaturated fats (polyunsaturated and monounsaturated) are considered “good” or “healthy” fats because they support your heart health when consumed in moderation.

There are three main types of omega-3 fatty acids:

EPA (eicosapentaenoic acid)
DHA (docosahexaenoic acid)
ALA (alpha-linolenic acid)

What do omega-3 fatty acids do?

Omega-3 fatty acids are a vital part of your cell membranes. They help provide structure and supporting interactions between cellular body functions with a high concentration in your eyes and brain. Additionally, omega-3s provide your body with energy and support the cardiovascular and endocrine systems.

What are the top 5 benefits of omega-3 fatty acids?

Omega-3 fatty acids have many potential benefits for your health. Here are a few of the top ways that omega-3s can impact your health.

1. Supports Heart Health: Omega-3 fatty acids may improve multiple aspects of heart health by lowering triglyceride levels.

2. Promotes Prenatal Growth and Development: Adequate intake of omega-3 fatty acids during pregnancy may improve cognitive function and visual acuity in babies.

3. May Promote a Healthy Inflammation Response: EPA and DHA omega-3 fatty acids help promote a healthy response to inflammation in the body.

4. May Support Cognitive Health: Omega-3 fatty acids play an important role in regulating brain function to improve learning, increase memory and support cognitive well-being.

5. Supports Joint Health: Omega-3 fatty acids may help to reduce joint pain and stiffness due to their healthy response to inflammatory properties in the body.

What are the best food sources of omega-3 fatty acids?

Omega-3s are a type of essential fatty acid. There are three main types of omega-3 fatty acids: DHA, EPA, and ALA. Eating a variety of omega-3 foods is important for optimal health. Here are a few foods high in omega-3s.

  1. Wild Fish such as Mackerel, Salmon, and Seabass - Fatty, oily fish are some of the best sources of DHA and EPA. Along with omega-3s, mackerel, wild salmon, and seabass having high levels of DHA and EPA. They are also excellent sources of protein, selenium, calcium, and phosphorus.
  2. Oysters - Oysters contain all three major classes of omega-3s. They are also rich in zinc and vitamin B12.
  3. Sardines - One serving of canned sardines contains high levels of DHA and EPA. They are also a good source of selenium and vitamins B12 and D.
  4. Shrimp - One serving of shrimp contains over .10g each of DHA and EPA. They’re also rich in protein and potassium. 
  5. Seaweed and Algae - Algae and seaweed are trusted sources of omega-3 for people on a vegetarian or vegan diet. They are one of the few plant foods that contain both DHA and EPA.
  6. Chia Seeds, Hemp Seeds, and Flaxseeds - Chia seeds, flaxseeds, and hemp seeds are an excellent plant-based source of ALA omega-3 fatty acids. They are also high in fiber and protein.
  7. Walnuts - Walnuts are an excellent source of healthy fats, including ALA omega-3 fatty acids. They contain 3.346 g of ALA per cup.
  8. Edamame - Edamame beans rich in both omega-3s and protein. A half-cup of frozen edamame beans contains 0.28 g of ALA.
  9. Kidney Beans - Kidney beans are commonly added to meals. They contain 0.10 g of ALA per half-cup.
  10. Soybean Oil - Soybean oil is made from popular Asian legumes. It contains 0.92 g of ALA per tbsp and is also a good source of vitamin B2, magnesium, potassium, folate, vitamin K

How much omega-3 should I have?

Nature's Lab Fish Oil on wooden background

In general, the American Heart Association recommends healthy adults eat at least two servings of fish per week. Some people may not get enough omega-3 from their diet alone and may benefit from taking fish oil supplements. Ask your healthcare provider to find out exactly how much omega-3 you need. 

Nature's Lab Triple Strength Omega-3 Fish Oil provides essential omega-3 fatty acids from wild-caught, sustainable fish. At three times the amount of EPA and DHA fatty acids that conventional strength fish oil contains, this supplement is a convenient, two-per-day serving.* Benefits include supporting healthy brain function and cognitive health; circulation, blood flow, and heart health; immune health and overall vitality; joint and skin health and more.*


Hjalmarsdottir, F. (2023, January 17). 17 science-based benefits of omega-3 fatty acids. Healthline.

Kubala, J. (2023, July 10). Omega-3 fatty acids: Benefits, uses, side effects, and more. Health.

Omega-3 fatty acids & the important role they play. Cleveland Clinic.