Photo: Stocksy/ Helen Rushbrook Long before the hype was about buzzy supplements like sea moss gel and collagen powder , conversations in the wellness world typically revolved around better-known nutrients like omega-3 fatty acids .
Researchers have sung the praises of omega-3s for years, thanks to its “healthy fats” that support everything from heart to brain health. However, some folks still may not be getting enough of it regularly. To rehash the benefits of omega-3s, we caught up with Melanie Murphy Richter, RDN , a registered dietitian and neuronutritionist, who shared a quick and easy guide—a cheat sheet if you will—of the best sources of omega-3 fatty acids to keep bookmarked for reference.
In This Article 03 FAQ
04 Supplements vs. Food Sources
Experts In This Article Melanie Murphy Richter, MS, RDN , a registered dietitian and neuronutritionist
The benefits of omega-3s
According to Richter, omega-3s are made up of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) , two types of fatty acids associated with a myriad of health benefits. Here are five of the main health benefits of omega-3s: 1. It helps reduce inflammation
Richter says omega-3s can reduce oxidative stress 1 that can lead to inflammation. “It helps lower systemic inflammation by improving cell signaling and reducing proinflammatory proteins, called cytokines,” Richter explains. 2. It supports heart health
Omega-3s are also often praised for their heart health benefits. “Omega-3s improve heart function by lowering blood pressure , reducing triglycerides, and mitigating the development of plaques in the arteries that can lead to stroke or heart attack,” Richter says. In fact, the American Heart Association (AHA) has recommended consuming omega-3s from sources, such as fish and fish oil, for over 20 years to help reduce cardiovascular events. 3. It can boost cognitive function Richter points out that omega-3s can also help improve mental health and overall cognitive function. “It can help reduce the incidence of depression, anxiety, and the risk of developing cognitive health conditions like dementia and Alzheimer’s,” she says. A large research study from 2022 found that regular consumption of omega-3 improved learning 2 , […]
This Omega-3 ‘Cheat Sheet’ Contains 16 Powerful Foods That Help Boost Brain and Heart Health
