Introduction
Omega-3 fatty acids are among the most well-researched nutrients in the world, with a wealth of scientific studies highlighting their powerful health benefits. Yet, despite their importance, research suggests that up to 95% of people do not consume enough omega-3s to support optimal health (Stark et al., 2016). This essential fatty acid has been linked to improved brain function, heart health, longevity, and even reduced inflammation, making it one of the most valuable nutrients in any diet.
A 2021 study published in the American Journal of Clinical Nutrition found that individuals with higher omega-3 levels lived five years longer on average compared to those with lower levels. Another study published in The Lancet in 2019 estimated that low omega-3 intake contributes to more than one million deaths annually worldwide due to heart disease and stroke. With statistics like these, it’s clear that omega-3s should be a priority in your diet.
The following guide outlines the most impressive benefits of omega-3 fatty acids and the best food sources to help you optimize your intake.
Best Sources of Omega-3
The best sources of omega-3 are wild-caught, low-mercury fatty fish, which provide the most bioavailable forms—EPA and DHA. Top sources include:
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Salmon
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Trout
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Sardines
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Anchovies
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Mackerel
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Cod liver oil
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Oysters
For those following a plant-based diet, omega-3 can also be found in ALA-rich foods such as:
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Chia seeds
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Flaxseeds
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Hemp seeds
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Walnuts
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Algae-based supplements (one of the best vegan sources of DHA)
Omega-3 and Longevity
One of the most remarkable benefits of omega-3 is its ability to extend lifespan. A 2021 study in the American Journal of Clinical Nutrition tracked 2,240 participants (average age 65) over 11 years and found that those with higher omega-3 levels had an increased lifespan of five years compared to those with lower levels.
Given that omega-3s help reduce inflammation, lower the risk of chronic diseases, and improve cardiovascular health, it’s no surprise that this essential fatty acid plays a crucial role in longevity.
Omega-3 & Pregnancy: A Critical Nutrient for Maternal and Infant Health
Omega-3 fatty acids, particularly DHA, are essential during pregnancy for the baby’s brain development, vision, and immune system. Unfortunately, many pregnant women do not meet the recommended intake, particularly in countries like Australia, where concerns over mercury contamination in fish lead to lower consumption.
According to research:
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DHA is essential for normal brain growth and cognitive development (Braarud et al., 2018).
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Adequate omega-3 intake helps prevent preterm birth and low birth weight (Troxell et al., 2005).
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Children born with low birth weight have a higher risk of long-term health issues, significantly increasing healthcare costs. In the U.S. alone, the additional cost of healthcare for low birth weight babies was estimated at $5.5–$6 billion in 2005 (Troxell et al., 2005).
To support a healthy pregnancy, omega-3-rich foods and high-quality supplements are highly recommended.
Omega-3 & Heart Health
Heart disease is the leading cause of death globally, but research shows that omega-3 fatty acids play a protective role. A 2013 meta-analysis published in Atherosclerosis Supplements found that omega-3 supplementation led to:
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A 32% reduction in cardiac death
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A 33% reduction in sudden death
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A 25% reduction in heart attacks (myocardial infarction) (Casula et al., 2013)
Omega-3s help lower triglycerides, reduce blood pressure, prevent blood clots, and reduce inflammation, making them one of the most effective natural nutrients for heart health.
Final Thoughts: Are You Getting Enough Omega-3?
With mounting evidence supporting the numerous health benefits of omega-3, it’s essential to ensure you’re getting enough of this powerful nutrient. Whether you prefer fatty fish, plant-based sources, or high-quality supplements, increasing your omega-3 intake can improve your brain function, heart health, pregnancy outcomes, and even longevity.
If you’re unsure whether you’re getting enough omega-3, consider a simple blood test to measure your omega-3 index. This can provide insight into whether you need to adjust your diet or supplement accordingly.
By making omega-3 a priority in your diet, you can take a proactive step toward long-term health and wellness.
Do you include enough omega-3 in your diet? Let us know in the comments!
References
Casula, M., Soranna, D., Catapano, A.L. & Corrao (2013). Long-term effect of high dose omega-3 fatty acid supplementation for secondary prevention of cardiovascular outcomes: A meta-analysis of randomized, double blind, placebo controlled trials. Atherosclerosis Supplements 14:243-251
McBurney, M., Tintle, N., Vasan, R., Sala-Vila, A., & Harris, W. (2021). Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality: the Framingham Offspring Cohort. The American Journal Of Clinical Nutrition, 114(4), 1447-1454. https://doi.org/10.1093/ajcn/nqab195
Troxell, H., Anderson, J., Auld, G., Marx, N., Harris, M., Reece, M., & Allen, K. (2005). Omega-3 for Baby and Me: Material Development for a WIC Intervention to Increase DHA Intake during Pregnancy. Maternal And Child Health Journal, 9(2), 189-197. doi: 10.1007/s10995-005-4908-0
Are you wanting to optimise your health and vitality? Book an appointment with a university qualified holistic nutritionist who utilises the latest research and tests.