11 Amazing Benefits of Omega-3 Fatty Acids - Choice Diets

11 Amazing Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids are essential for good health and have many positive effects on the brain and body. These healthy fats play an important role in cognitive development and healthy brain cell growth. In fact, one of the best sources of omega-3 fatty acids is fatty fish. Other foods that are rich in omega-3s include eggs, nuts and seeds, and vegetable oils.

Omega-3 fatty acids are a group of unsaturated fats that are found in plant and animal foods. These fats play an important role in brain development and function.

In this article, we’ll explore the benefits of omega-3s and discuss the various types of omega-3s, their uses, and possible side effects. Read on to learn about the amazing properties of omega-3 fatty acids and how eating more of these healthy fats can improve your brain and overall health.

How Do You Define Omega-3?

The recommended daily intake of omega-3 is between 300-and 500 mg per day for healthy adults. The American Heart Association recommends that we get our omega-3 fats from fish or fish oil supplements.

What is the Role of Omega-3 in Brain Development

What is the Role of Omega-3 in Brain Development

Omega-3 fatty acids play an important role in the development of the brain, nervous system and retina. They are known to be important for healthy cell membranes and the transmission of signals between cells. In fact, a diet that’s high in omega-3s has been shown to improve the learning capacity of rats and mice. The benefits of Omega-3 are as follows;

What is the Role of Omega-3 in Heart Health

Omega-3 fatty acids are known to reduce blood pressure and reduce the risk of heart disease. Certain studies have even shown that consuming fish rich in omega-3s may reduce blood pressure in people with high blood pressure.

What is the Role of Omega-3 in Joints and Skin

Omega-3s reduce inflammation and improve symptoms in people with arthritis, diabetes and inflammatory conditions like Crohn’s disease, multiple sclerosis and obesity. They may also improve the flexibility of blood vessels and reduce blood pressure in people with arterial wall inflammation.

Nerve and Muscle Health

Preliminary research has suggested that omega-3s may improve the strength and function of brain cells. This suggests that eating more omega-3 enriched foods may improve learning ability and decrease the likelihood of developing dementia.

Anti-inflammatory Benefits

A large body of research has linked omega-3s to anti-inflammatory benefits. A study found that people who consumed the most omega-3 had a lower risk of developing type 2 diabetes.

Better Vision and Eye Health

People with glaucoma have reported reduced eye pressure and pain after consuming more omega-3s. One study found that ocular tension was reduced among people treated with an eye drop that contained omega-3s. These fats may also help maintain healthy eye cells and improve eye health.

Good Fats, Good Flows

Getting enough omega-3s may be difficult for people with certain medical conditions. People with diabetes, high blood pressure and smoking are at an increased risk of having an inadequate amount of omega-3 in their blood. Consuming more omega-3 may not be a good idea for people with these conditions.

Improved mood and focus

 Many studies have found a strong link between mood disorders and reduced amounts of omega-3 in the brain. Consuming more omega-3 has been shown to improve mood in people with depression and anxiety.

Improved memory

Another condition that has been shown to be improved by consuming more omega-3s is cognitive function. People who have a higher amount of omega-3 in their blood are known to have better memory and recall.

Stronger immune system

The immune system responds favourably to the presence of omega-3s by producing more anti-inflammatory cytokines. These cytokines help regulate inflammation, prevent autoimmune disorders and improve overall immune function.

Increased attentiveness in children

 Children with attention deficit hyperactivity disorder (ADHD) have shown improved behaviour and attention when treated with omega-3s.

Faster recovery times

Omega-3s have been shown to speed up the recovery times of athletes by improving their ability to deal with the mental and physical stresses of exercise.

Types of Omega-3

There are two main types of omega-3 fatty acids: eicosanoids and hydroxy acids.


Eicosanoids are often manufactured in the body and released by cells to respond to stress. They are known to have anti-inflammatory and immune-modulating effects. The most common eicosanoids are:


 Prostaglandins are known to have pain-relieving, anti-inflammatory and immune-modulating properties. They are made from 13 amino acids and are found in many body fluids, including Acetylsalicylic acid (aspirin), Aldosterone, Vasopressin (anti-diuretic hormone), and Vitamin B-17 (Potassium salicylate).


 Leukotrienes are inflammatory, immune-modulating and vasoconstricting lipids and are found in both the outer and inner layers of the skin’s epithelial cells and in the noses of the immune system cells.


Thromboxanes are platelet-stimulating and blood-thinning molecules that are also found in both the outer and inner layers of the skin’s epithelial cells.

Hydroxy acids.

Alpha hydroxy acids

They are water-soluble, so they can penetrate the top layer of skin, called the epidermis. They loosen the glue that holds dead skin cells together, so they can be easily rinsed or scrubbed away.

Beta hydroxy acids

They are oil-soluble, so they can cut through the oil on the surface of your skin and get deeper into your pores. They break apart the “glue” inside pores that hold dead skin cells together.

Polyhydroxy acids (PHAs)

They are a new generation of AHA that have the same type of exfoliating properties as AHAs, but have larger molecules and therefore don’t penetrate the skin as deeply. Polyhydroxy acids are considered to be less irritating than AHAs and may provide additional moisturizing benefits.


We hope this blog will help you to understand the benefits of Omega-3 fatty acids, and in doing so encourage you to consume more of these essential nutrients regularly. Our bodies are simply not able to synthesize enough Omega-3 fatty acids on their own, so it’s up to us to fill those “gaps”. So make sure you’re including plenty of fish, nuts, seeds and vegetables (fresh or frozen) in your diet—and without delay!

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