Omega-3 Fatty Acids – Why You Should Consider Them

Those of us who are over 40 can remember when fat was demonized for far too long. Remember the low-fat craze of the 90s? Somewhere along the way, we were led to believe that all fats are created equally, but that couldn’t be further from the truth. The truth is that certain so-called “good” fats are essential for optimal health, like omega-3 fatty acids. You may be deficient in some of these fats, and this article is talking about omega-3s, the healthy fats.

What are Omega-3 Fatty Acids

The major omega-3 fatty acids are an essential polyunsaturated fat that your body can’t produce on its own. They are known as alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).

The Science Takeaway

EPA and DHA are the omega-3 fats primarily found in cold-water fish and fish oils and are revered by the nutrition community today. But that wasn’t always the case. Scientists first became interested in omega-3s while studying the Inuit people. This ethnic group eats nearly 10 pounds of meat and blubber a day, with almost no reports of cardiovascular disease! The researchers soon realized that there had to be something about omega-3 fats that was different from other types of fats.

But what about non-Inuit populations? What’s the takeaway? A New England Journal of Medicine article found that a group of Dutchmen reduced their risk of death from coronary heart disease by 50 percent by eating fish daily. Another study in 1995 showed that eating fish just once a week could reduce the risk of a heart attack by 50 percent. This study also examined the omega-3 content of the patients’ blood and found that those who had the highest blood levels of omega-3 oils had a 70 percent lower risk of heart disease compared with those who had the lowest levels.

Other research indicates that increasing omega-3 oils and decreasing omega-6 oils (most vegetable oils) reduces the risk of cancer. The benefits of eating omega-3 oils extend to other diseases as well, including arthritis, asthma, depression, and possibly mental health disorders.

Benefits of Omega-3s – Especially As We Age

Why You Need Omega-3 Fatty Acids As You Age

As you age, omega-3 fatty acids become increasingly important for overall health and gut health. Omega-3 fatty acids (EPA and DHA) act similarly to mild prebiotics (the food that feeds the probiotics or beneficial bacteria). They also promote microbiome diversity, a strong gut lining, and boost anti-inflammatory short-chain fatty acids (SCFAs). SCFAs also help with appetite control and regulate cholesterol production.

Other benefits outside of the gut include:

• Slows down your biological clock.
• Helps reduce cellular stress
• Protects your organs
• For the best results of healthy aging, combine omega-3 with vitamin D
• Assists in maintaining muscle
• Supports cardiac health

Food Sources of Omega-3

Omega-3 fatty acids can be found in fish and plants. The following is a list of foods:

• Salmon
• Mackeral
• Sardines & Anchovies
• Tuna
• Cod Liver Oil
• Chia Seeds
• Flax Seeds
• Walnuts

If you aren’t getting enough omega-3s from food, adding Super Omega-3 from Nature’s Sunshine and Vitamin D to your daily routine is worth considering. Personally, I take both every day.

The research is always evolving, but in the meantime, it’s safe to say that omega-3s are good for the body and the heart, especially as we age! Read our article on healthy fats for more information.

It’s never to late to start building healthier routines that support hydration, stress management, digestion, and overall wellness with The Healthy Habits Challenge.