Foods that are high in Omega-3 fatty acids include fish, such as salmon, mackerel, and herring. Plant sources of Omega-3s include flaxseeds, chia seeds, walnuts, and canola oil.[2] Fish oil supplements, commonly found in the grocery store, are also great sources of Omega-3 fatty acids for those who don’t like to eat any of these foods. While most of us have heard of Omega-3 fatty acids before, their specific health benefits are not commonly known. There are so many incredible reasons to include Omega-3 fatty acids in your diet. In this article, I’ll review many of the major Omega-3 health benefits you can expect from adding them into your diet.
1. Reduced Risk of Cardiovascular Disease
Eating Omega-3 fatty acids in foods such as fish or nuts can lead to a reduced risk of cardiovascular or heart disease. They do this by lowering triglyceride levels in the bloodstream. Triglycerides are a type of fat that occurs in the body and is the main contributor to body fat.[3]
2. Reduced Risk of Blood Clots
According to the Centers for Disease Control and Prevention (CDC), as many as 900,000 people could be affected by blood clots each year in the United States.[4] Having a diet rich in Omega-3s helps to prevent platelets in the blood from clumping together, which reduces the risk of blood clots.[5]
3. Reduced Blood Pressure
Another Omega-3 health benefit is blood pressure reduction. High blood pressure is common among individuals in the United States, in large part due to dietary patterns. In a study conducted in Europe, consuming fish rich in Omega-3 such as salmon three times per week was shown to decrease diastolic blood pressure.[6]
4. Reduced Cholesterol
Along with high blood pressure, many individuals across the globe struggle with high cholesterol. It’s important to keep your cholesterol levels down as cholesterol is the building block for plaque formation in your arteries. Studies show that increased intakes of Omega-3s can lead to overall reduced cholesterol.[7]
5. Reduced Plaque in Your Arteries
As mentioned above, plaque formation in the arteries is caused by cholesterol in the blood. This plaque can cause a clot, which may lead to a heart attack.[8] Therefore, it’s extremely important to prevent plaque buildup as much as possible. Studies show that consumption of Omega-3s can help reduce plaque formation in your arteries, reducing the risk of a heart attack.[9]
6. Reduced Risk of Sudden Cardiac Death
Two main causes of sudden cardiac death are severe ventricular fibrillation or terminal cardiac arrhythmia. Ventricular fibrillation occurs when, instead of pumping blood to the rest of your body, some of the chambers in your heart just quiver. This causes blood pressure to become too low and prevents blood from being delivered to your other organs.[10] Moreover, a cardiac arrhythmia occurs when the heart pumps irregularly. This could mean that the heart is pumping either too fast or too slow.[11] Studies show that the risk of sudden cardiac death due to either of these causes decrease with increased levels of Omega-3s.[12]
7. Improved Rheumatoid Arthritis Symptoms
Another important Omega-3 health benefit is improved rheumatoid arthritis symptoms. According to the CDC, between 2013-2015, about 23% of the US population was diagnosed with some form of arthritis.[13] This disease is chronic and painful. However, there may be some relief found in changing your diet. A study published in the American Family Physician Journal showed that increased intakes of Omega-3 fatty acids can reduce inflammation in the body, leading to less stiffness and reduced tenderness in joints.[14]
8. Reduced Risk of Glaucoma
Glaucoma, which the Mayo Clinic defines as a “group of eye conditions that damage the optic nerve,” is one of the leading causes of blindness for older adults.[15] This damage is often caused by increased intraocular pressure (IOP). Studies showed that increased intakes of Omega-3s reduced intraocular pressure.[16] This indicates that increased intakes of Omega-3 fatty acids may help to prevent glaucoma later in life.
9. Reduced Risk of Cancer
Researchers have recently been studying the benefits of Omega-3 intakes on cancer prevention. Promising data from some studies has shown a reduced risk of colon cancer with increased Omega-3 intakes. Other studies on breast and prostate cancer have more mixed results.[17]
10. Reduced Risk of Mental Health Disorders
Omega-3 fatty acids are extremely important in brain development. Given this information, researchers have been looking into the association between Omega-3 intakes and mental health disorders. In one study, Omega-3 fatty acid supplementation reduced the risk of progression to a psychiatric disorder in individuals who were already at risk of developing one.[18] Additional studies found that, in those individuals who already had Bipolar Disorder or Tardive Dyskinesia, supplementation with Omega-3 fatty acids reduced symptoms. This was also the case for individuals with Schizophrenia when supplemented with EPA specifically.[19] In 2017, according to the National Institute of Mental Health, 7.1% of all adults in the United States had at least one major depressive episode.[20] One study published in the Journal of Clinical Psychology found that individuals with depression had lower levels of Omega-3 fatty acids. Additionally, multiple studies found that intakes of Omega-3 fatty acids may improve symptoms of depression in the short term.[21][22]
11. Improvement in Infant Brain Health
Another significant Omega-3 benefit is that it improves infant brain health. One of the three types of Omega-3 fatty acids, DHA, is known to be important in the development of the nervous system. During pregnancy, the fetus relies on the mother’s supply of DHA for brain development. Studies show that DHA supplementation during pregnancy has been shown to promote higher intelligence in the early years of a baby’s life. A mother eating enough DHA is, therefore, extremely important for the brain development of the child.[23]
12. Reduced Risk of Diabetes
According to a study published in 2020, 15 people out of every 1,000 across the world have type I diabetes.[24] As a disease that is both difficult to manage and costly, it’s important for those who are pregnant to evaluate their diet to prevent their newborn from developing this disease. One change expecting mothers may want to make is adding more canola oil or salmon. Studies showed that increased intakes of Omega-3s in the first year of life led to decreased risk of type 1 diabetes.[25]
13. Weight Reduction
According to the CDC, from 2017 to 2018, 42.4% of Americans were categorized as obese. Additionally, 9.2% of the population of the US were categorized as severely obese.[26] Having a body mass index or BMI that falls within the obese or severely obese categories can also lead to other chronic illnesses, such as heart disease or diabetes. Therefore, it’s extremely important to maintain a healthy weight. Some studies have found that consuming Omega-3 supplements, along with consuming a healthy diet, improved body composition and reduced cardiovascular risk factors of participants.[27] Another study conducted found that, in overweight men, including fish oils as part of a healthy, calorie-restricted diet led to more weight loss over a 4 week period than did the diet alone.[28]
The Bottom Line
Including Omega-3 fatty acids in your diet clearly has many incredible benefits. From weight loss to improved cardiovascular and brain health to reduced risk of type I diabetes and glaucoma, the Omega-3 health benefits are endless. If you’re thinking about adding some Omega-3 containing foods into your diet, we’re right there with you! But how much of these healthy fats should you be eating? For an individual without any history of heart disease, The American Heart Association recommends having two servings (6-8 oz) of Omega-3 containing fish each week. If you do have heart disease or high triglyceride levels, check with your doctor regarding serving sizes.[29]
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