You’ve probably heard of Omega-3 fatty acids. What are they really up to in our bodies? First and foremost, they are a necessary part of our function. They are, however, one of those pesky essential nutrients that the body does not produce on its own. They need to be consumed from food. What they are up to and how to get them is the topic this month. Omega-3 fatty acids have several functions and potential benefits. They are a polyunsaturated (good) fat as opposed to saturated (bad) fat. The reason we need them is at the cellular level. Their primary role is to support cell function. They support cell membrane health and interactions between cells. They are at a high concentration in our brains, supporting the entire nervous system. Suffice to say that the brain is vital, so that speaks to the importance of Omega-3s and keeping those cells working properly.

So, why are these fatty acids in the “good” category? Besides cellular health, there are potential benefits that probably hit home for many of us. Cardiovascular disease is the big one. Omega-3 fatty acids may help cardiovascular health by lowering triglycerides and raising HDL (good) cholesterol. Both of these actions improve circulation and lower blood pressure. Omega-3s also have an anti-inflammatory effect which can help a number of conditions including arthritis. Depending on the source, these essential polyunsaturated fats may also play a role in warding off Alzheimer’s disease and dementia. Keep in mind, these are all potential benefits. Like all nutrients, they are studied over and over by organizations looking for their effects on the body. And, like all nutrients, you’ll find studies that have opposing views on the level of effectiveness.  

Now that you know a little about Omega-3 fatty acids, how do you get them in your body for use? There are foods you can consume on a regular basis and there is supplementation. As far as foods, fish is your friend. We’re not talking about fish fries and all the delicious sides that come with one, but rather baked or grilled fish. Higher concentrations are found in mackerel, salmon, and tuna, but all fish is a good source. For the non-fish eaters, other sources like flaxseed, walnuts, chia seeds, spinach, lentils and soybeans are options among others. Supplements are another source, but it’s always a good idea to talk with your doctor if you are planning to add a supplement to your diet. Supplements will be fish oil and, more recent to the market, krill oil. Both contain Omega-3s and there are now studies comparing traditional fish oil supplements and krill oil. For instance, krill oil may be more easily absorbed by our bodies. No absolute conclusions can be made about these comparisons, however.  

Anytime nutrition is discussed, it is always important to get out of the “all or nothing” mindset. Variety is the goal. Just because Omega-3 fatty acids are essential and good for you, doesn’t mean you should immediately eat nothing but salmon for dinner. Eating a variety to balance out a diet is not easy, but it is the best way to get all the nutrients you need.