Omega-3s are a type of essential fatty acid—healthy fats that your body needs but cannot make on its own, so you must get them from food or supplements. They’re critical for brain health, heart function, hormone balance, and reducing inflammation.
🧠 Main Types of Omega-3s:
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ALA (Alpha-linolenic acid)
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Found in: flaxseeds, chia seeds, walnuts, hemp seeds
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Plant-based, must be converted into EPA/DHA (inefficiently)
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EPA (Eicosapentaenoic acid)
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Found in: fatty fish (salmon, sardines, mackerel), fish oil
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Powerful anti-inflammatory effects
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DHA (Docosahexaenoic acid)
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Found in: fish and algae
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Crucial for brain, eye, and nervous system development
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💪 Why Omega-3s Are Important:
✅ 1. Reduce Inflammation
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Help calm chronic inflammation, which is linked to heart disease, autoimmune conditions, and hormonal imbalances.
✅ 2. Support Brain Health
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DHA is vital for brain structure and function.
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Low omega-3 levels are linked to mood disorders like depression and anxiety.
✅ 3. Protect Heart Health
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Lower triglycerides
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Improve blood pressure and circulation
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Reduce risk of heart attack and stroke
✅ 4. Balance Hormones
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Omega-3s help regulate cortisol and reduce menstrual pain and PMS.
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Support hormone production and cellular communication.
✅ 5. Support Eye and Skin Health
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DHA is a building block for the retina.
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Omega-3s improve skin hydration, elasticity, and may reduce acne or inflammation.
🍽️ Best Food Sources:
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Fatty fish (salmon, sardines, mackerel, anchovies)
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Flaxseeds and flax oil
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Chia seeds
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Walnuts
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Algae oil (great plant-based DHA source)
🧴 What About Supplements?
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Fish oil and algae-based omega-3 supplements are good options if you don’t eat fish.
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Look for products with a high EPA + DHA content, and third-party purity testing.
Omega-3s are foundational fats for your brain, hormones, heart, and skin. Most people don’t get enough—especially if they eat little seafood or lots of processed foods.