We often hear that fats are bad for our health and that we should either avoid or restrict our usage of them. This is definitely true for certain types of fats, such as those that come from meat products, margarine, processed foods, etc. However, there are some fats that actually are beneficial for optimal health. One example of this are omega-3 fats, which are a family of polyunsaturated fats (PUFAs) also known as essential fatty acids. These fats are classified as “essential” because our bodies need them to function. However, we cannot make them on our own and must obtain them through our diets.
So, what are some benefits of consuming omega-3? Here are a few:
- Consuming omega-3 on a regular basis may reduce the likelihood of having depression and anxiety and/or lessen some of the symptoms associated with both of these psychological issues.
- Women who take omega-3 during pregnancy are increasing the likelihood that their children will have improved cognitive development, better communication and social skills, fewer behavior problems, and decreased risk of developmental delays.
- In clinical trials, omega-3 has been found to have anti-inflammatory effects on our bodies, which can help improve pain, such as with individuals who have rheumatoid arthritis, and also enhance heart health.
- There is scientific evidence that an adequate intake of omega-3 may help to prevent Alzheimer’s disease dementia.
These are just a few examples of how omega-3 can be beneficial for overall health. Some of the aforementioned studies looked at omega-3 supplementation while others investigated whole foods with omega-3, especially fish. However, there are plant based sources of omega-3, such as walnuts, flax seeds and chia seeds. Interestingly, Dr. Neil Nedley (an internal medicine physician who addresses the whole person in his treatment of disease) states that fish is not the best source of omega-3 fats. As is the case with human beings, fish do not manufacture this essential fatty acid in their bodies. They obtain it from consuming cold water seaweed, which is very high in omega-3.
The original source of omega-3 fats are from plant sources and when we consume fish, we are actually getting this nutrient in a second-hand manner. Another interesting thing to be considered about fish is that it is contaminated due to increased water pollution. There is increasing evidence that the contamination of fish is having a negative impact on the health of many who consume it. In light of these findings, it appears that it would be best to obtain omega-3 from its original source - plant foods.
So, how much omega-3 are you consuming in your current diet? If you are not, then now is the time to start. It will help you speed your progress on the road to optimal mental and physical health!
Sources:
- M. Chae and K. Park. Association between dietary fat and omega-3 intake in postmenopausal women. Journal of Nutrition and Research Practice, March 8, 2021
- Runyu Z., et al. Maternal polyunsaturated fatty acids during pregnancy and offspring brain development in childhood. American Journal of Clinical Nutrition, July 2021.
- D. Giuseppe, et al. Long-term intake of dietary long-chain n-3 polyunsaturated fatty acids and risk of rheumatic arthritis: a prospective cohort study of women. Annals of the Rheumatic Diseases, November, 2014.
- MacLean CH, et al. 2004. Effects of omega‐3 fatty acids on lipids a nd glycemic control in type II diabetes and the metabolic syndrome and on inflammatory bowel disease, rheumatoid arthritis, renal disease, systemic lupus erythematosus, and osteoporosis: summary. Evidence Report/Technology Assesssment.
- N. Nedley. Depression the Way Out. (2001) Nedley Publishing.
- Photo by: Vie Studio