Do you struggle to keep your heart and brain healthy? Omega-3 fatty acids are key nutrients that support these vital organs. This blog will explain their benefits, the best food sources, and how they work in your body.
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Key Takeaways
- Omega-3 fatty acids support heart, brain, eye health, and reduce inflammation. They lower triglycerides by 15% with a daily dose of 0.5 to 5 grams and reduce risks of heart attacks and strokes.
- Key types are DHA (supports brain function), EPA (fights inflammation), and ALA (plant-based source). DHA is vital for infants’ brain growth during pregnancy.
- Main sources include fatty fish like salmon (1.7 grams DHA/EPA per 3 oz.), flaxseed (7.26 grams ALA per two tablespoons), and supplements like fish oil or algal oil.
- Deficiency signs include dry skin, fatigue, poor focus, depression, joint pain, weak immunity, and slower healing—affecting many without enough omega-3 in diets.
- Trials like REDUCE-IT showed high doses cut major cardiovascular events by 25%. Pregnant women should consume low-mercury seafood for baby’s development benefits.
Understanding Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats that our bodies need but don’t make on their own. They support many functions, like brain health, heart health, and fighting inflammation.
Types of Omega-3s
There are three main types of omega-3 fatty acids: DHA, EPA, and ALA. Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) come from seafood like salmon, mackerel, and sardines.
Alpha-linolenic acid (ALA), a plant-based omega-3, is found in chia seeds, flaxseed, soybean oil, and canola oil.
Your body converts ALA into EPA and DHA but at a very low rate—less than 10%. DHA supports brain health and development. EPA helps reduce inflammation in the body. Both play vital roles in heart health and lowering cardiovascular risk.
Key Functions of Omega-3s in the Body
Omega-3 fatty acids play a critical role in building and protecting cell membranes throughout the body. These fats regulate hormones and influence genetic functions, which are vital for overall health.
DHA (docosahexaenoic acid) supports brain and retinal development, especially during pregnancy and infancy. Proper omega-3 intake ensures healthy fetal growth, focusing on the baby’s nervous system and vision.
They also help maintain balance in hormone production by supporting cells at their core—leading to better communication within systems like the brain and immune system.
These essential fatty acids support heart health by lowering triglycerides and reducing inflammation that can cause heart disease or strokes. Omega-3s manage chronic conditions such as lupus or rheumatoid arthritis due to their anti-inflammatory effects.
Eicosapentaenoic acid (EPA) further reduces harmful clot formation—a key factor in preventing sudden cardiac deaths or blood clots causing strokes. Studies have shown direct links between adequate omega-3 levels and improved cognitive function while limiting risks of Alzheimer’s disease over time.
Adequate DHA is crucial for fetal brain development—it sets a foundation for life.
Health Benefits of Omega-3 Fatty Acids
Omega-3 fatty acids support your heart, brain, and overall health. They reduce inflammation and help protect against various chronic conditions.
Cardiovascular Health
Fish oil and omega-3 polyunsaturated fatty acids help maintain heart health. These nutrients lower triglycerides by 15% with a daily dose of 0.5 to 5 grams. Regularly eating fatty fish like salmon or mackerel reduces the risk of cardiovascular disease (CVD).
They may also improve HDL cholesterol levels while lowering blood pressure.
Clinical trials show clear links between higher omega-3 intake and fewer heart events, including heart attacks. Omega-3s can decrease inflammation in arteries, improving overall circulation.
People aiming to prevent myocardial infarction should include more oily fish or take fish oil supplements as part of their diet for better cardiovascular outcomes.
Infant Health and Neurodevelopment
Omega-3 fatty acids, especially DHA (docosahexaenoic acid), are vital for infant brain and eye development. Pregnant women should eat 8-12 ounces of seafood weekly to ensure enough DHA.
This also boosts DHA levels in breast milk, which plays a big role in the baby’s growth and neurodevelopment.
Higher maternal DHA intake is linked to better behavior outcomes in infants. Research shows it supports cognitive skills and emotional well-being early on. Foods like algal oil or fatty fish can help provide this crucial nutrient during pregnancy.
Cognitive Function and Mental Health
Higher DHA and EPA levels support brain health. They improve neurotransmitter function, which helps with focus, learning, and memory. Studies show that up to 3 grams per day may reduce risks of dementia and Alzheimer’s disease.
Regular intake can also enhance overall cognitive well-being.
Research suggests omega-3s boost mental health too. People with higher dietary omega-3s report lower rates of depression. Fatty fish like salmon or supplements such as algal oil are good sources for these benefits.
These polyunsaturated fats promote better brain activity over time.
Eye Health
Omega-3 fatty acids like DHA and EPA support eye health. They can reduce dry eye disease symptoms and protect against damage from oxidative stress. Consuming 1–2 grams daily may help slow age-related macular degeneration (AMD), a leading cause of vision loss.
Fatty fish, such as salmon or sardines, are rich in these nutrients. For those who avoid seafood, plant-based sources like algal oil offer alternatives. Maintaining good Omega-3 levels may also prevent other eye conditions tied to inflammation or aging.
Anti-Inflammatory Effects
Inflammation plays a role in many chronic diseases, like rheumatoid arthritis and heart disease. Omega-3 fatty acids can help reduce this. They work by lowering the production of molecules that cause inflammation.
This includes cytokines and eicosanoids.
Fish oil supplementation has shown benefits for certain autoimmune diseases too, such as lupus. In cancer research, omega-3s have been linked to reduced inflammation around tumors.
This may help slow cancer growth, including breast and colon cancers.
Cancer Prevention
Omega-3 fatty acids reduce inflammation, which plays a big role in cancer prevention. Chronic inflammation is linked to the growth and spread of tumors. By lowering it, omega-3s can help protect cells from damage that may lead to cancer.
Some studies suggest these fats improve survival and overall quality of life in cancer patients. Research on breast and colorectal cancers has shown mixed results, but there’s continued interest in this area.
Eating fatty fish or taking an omega-3 supplement may support a balanced approach to health. Moving forward, knowing how much omega-3 your body needs is key—this brings us to recommended intakes!
Recommended Intakes of Omega-3 Fatty Acids
Your body needs the right amount of omega-3s to stay healthy. Learning how much to include in your daily diet can help meet your health goals.
Daily Requirements for Different Age Groups
Different age groups need varying amounts of omega-3 fatty acids for optimal health. Below is a breakdown of the daily requirements for Alpha-Linolenic Acid (ALA), the plant-based form of omega-3s, based on age, sex, and life stage.
| Age Group | Gender/Life Stage | Recommended Daily Intake (ALA) |
|---|---|---|
| Children (2-19 years) | Female | 1.32 grams |
| Children (2-19 years) | Male | 1.55 grams |
| Adults (20+ years) | Female | 1.59 grams |
| Adults (20+ years) | Male | 2.06 grams |
| Pregnancy | – | 1.4 grams |
| Breastfeeding | – | 1.3 grams |
Eating fatty fish, seeds, or nuts can help meet these daily needs. Supplements may be an option for those with stricter diets or specific requirements.
Adjustments for Specific Health Conditions
People with heart issues, like atherosclerotic cardiovascular disease, may benefit from omega-3-based icosapent ethyl. It helps reduce triglycerides and lowers the risk of certain complications.
Those taking anticoagulants, such as warfarin (Coumadin), must consult their doctor before using omega-3 supplements to avoid bleeding risks.
Pregnant women should eat low-mercury fish like salmon or sardines for DHA and EPA while avoiding high-mercury fish such as swordfish. For skin conditions like acne or dryness, omega-3 supplementation can improve hydration and reduce inflammation.
Individuals managing rheumatoid arthritis may notice relief in joint pain due to its anti-inflammatory properties.
Sources of Omega-3 Fatty Acids
Omega-3 fatty acids come from both animal and plant-based foods. Eating the right sources can help improve overall health and well-being.
Fatty Fish and Seafood
Fatty fish and seafood are rich sources of Omega-3 fatty acids. They offer DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which support overall health.
- Mackerel provides 2.0 grams of DHA and EPA in a 3-ounce serving. It is also high in protein and vitamins.
- Salmon, especially farmed Atlantic salmon, delivers 1.7 grams of DHA and EPA per 3 ounces. This fish is also packed with vitamin D.
- Herring offers 1.3 grams of DHA plus EPA in the same serving size. It is often smoked or pickled for added flavor.
- Anchovies contain about 1.2 grams of these healthy fats in a small 3-ounce portion. These fish are commonly found as toppings or snacks.
- Tuna, especially Albacore canned in water, has around 0.7 grams of DHA and EPA per 3 ounces—a lighter option for meals.
Seafood can make meeting your daily Omega-3 needs easier… Let’s explore plant-based sources next!
Plant-Based Sources
Fish is not the only way to get omega-3s. Many plants offer rich sources of this nutrient, especially alpha-linolenic acid (ALA).
- Flaxseed – Ground or milled flaxseed provides 7.26 grams of ALA per two tablespoons. Flaxseed oil is another great option for boosting your intake.
- Chia Seeds – Just one ounce of chia seeds has 5.06 grams of ALA. Chia seeds are easy to add to smoothies, oatmeal, or yogurt.
- Walnuts – One ounce of walnuts contains 2.57 grams of ALA. They make a healthy snack or topping for salads.
- Soybean Oil – This common cooking oil offers a good amount of ALA and is present in many processed foods.
- Canola Oil – Canola oil is affordable and widely used in homes for cooking and baking while adding omega-3s to meals.
- Edamame – These young soybeans provide omega-3s along with protein and fiber, making them a healthy addition to snacks or meals.
- Algal Oil – Algae-based oils are excellent sources of DHA and EPA for those avoiding animal products, such as vegans and vegetarians.
- Fortified Foods – Some plant-based milks, cereals, and juices come enriched with omega-3 fatty acids—check labels to ensure they include DHA or ALA.
Plant options can easily fit into different diets while helping meet daily omega-3 needs!
Fortified Foods and Supplements
Fortified foods and supplements offer easy ways to get Omega-3s. They are especially helpful for people who eat little seafood or follow plant-based diets.
- Many yogurts, milk products, and eggs are fortified with Omega-3 fatty acids, adding extra nutrition to your meals.
- Algal oil supplements, a vegetarian option, can provide 100-300 mg of DHA per capsule.
- Fish oil capsules often include about 180 mg of EPA and 120 mg of DHA in a standard 1,000 mg dose.
- Some breads and spreads now come enriched with Alpha-Linolenic Acid (ALA), helping improve Omega-3 intake.
- Fortified soybean oil and canola oil are common choices used in cooking or salads for added ALA.
- Supplements boost diets by offering up to an additional 100 mg ALA, 10 mg DHA, and 20 mg EPA daily for adults.
- Controlled trials highlight benefits of these options for heart health or reducing high blood pressure risks.
- Fortified foods work well alongside healthy dietary patterns recommended by the Dietary Guidelines for Americans.
Omega-3 Deficiency and Its Implications
A lack of omega-3s can lead to poor health, such as tiredness and trouble focusing—learn how this issue might affect you in surprising ways.
Signs of Omega-3 Deficiency
Omega-3 fatty acids are vital for overall health. A lack of them can lead to several problems in the body.
- Dry skin often occurs due to low omega-3 levels. The skin may feel rough, flaky, or itchy.
- Increased acne could signal deficiency. Omega-3s help reduce inflammation, and without them, breakouts may worsen.
- Symptoms of depression can develop with low omega-3 levels. Research links this deficiency to a higher risk of mood disorders.
- Brittle nails and hair may appear weaker than usual. Omega-3s play a key role in keeping them healthy.
- Poor concentration might be noticeable. These fats support brain function, so a lack can affect focus and memory.
- Joint pain is another sign of low omega-3s. They have anti-inflammatory benefits which help ease discomfort in joints.
- Fatigue may increase over time. Without enough omega-3s, energy levels can drop significantly.
- Slow wound healing could point to this issue as well. Omega-3 fatty acids support cell repair and recovery processes.
- Frequent colds or infections might happen more often due to weaker immunity tied to deficiency.
- Vision problems like dryness or irritation might arise since omega-3s protect eye health and hydration systems in the body.
Populations at Risk
Low omega-3 levels affect many groups. U.S. adults who don’t use dietary supplements typically have EPA and DHA levels of just 3%-4%. People with diets low in fatty fish or seafood are more likely to be deficient.
Regions with limited access to these foods also face higher risks.
Certain health conditions increase the need for omega-3s. Those with cystic fibrosis, attention-deficit/hyperactivity disorder (ADHD), or rheumatoid arthritis may require more DHA and EPA.
Pregnant women, infants, and older adults are also vulnerable due to their specific needs for development and cognitive health support.
Omega-3s in Preventive Healthcare
Omega-3s help lower risks of serious health problems, support brain growth in babies, and guard against aging-related issues—explore how they protect your body.
Role in Reducing Cardiovascular Disease Risk
Omega-3 fatty acids lower the risk of heart disease. Studies prove their power in cutting cardiovascular events and deaths. The VITAL study (2018) showed that 1 gram of omega-3s daily reduced heart attack rates by 28%.
The ASCEND trial (2018) found a 19% drop in heart-related deaths for people taking omega-3s.
High doses bring even greater benefits. In the REDUCE-IT trial (2019), 4 grams of icosapent ethyl decreased major cardiovascular events by 25%. It also lowered death from these conditions by 20%.
Omega-3s improve artery health and make plaques less likely to rupture, keeping blood vessels clear and strong.
Contributions to Prenatal and Postnatal Development
DHA plays a key role in infant brain and eye development. Pregnant women who consume 8-12 ounces of seafood weekly help provide this critical nutrient. DHA supports the growth of the baby’s retina and improves cognitive function after birth.
A mother’s diet directly affects DHA levels in breast milk. Higher amounts can boost an infant’s behavior, focus, and problem-solving skills. Babies born to mothers with good DHA intake often perform better on developmental tests later in life.
Impacts on Aging and Chronic Diseases
Omega-3 fatty acids help slow aging and fight chronic diseases. Higher levels of LC omega-3s lower the risk of heart disease, type 2 diabetes, and rheumatoid arthritis (RA). These fats support cell health and reduce inflammation in the body.
Chronic inflammation can lead to faster aging and damage over time.
People with higher seafood consumption often have better cardiovascular outcomes. Omega-3s may also protect against cognitive decline, Alzheimer’s disease, and certain cancers like breast cancer or prostate cancer.
These benefits make omega-3-rich foods like fatty fish essential for long-term health.
Next: Learn about Omega-3 Supplements…
Omega-3 Supplements
Omega-3 supplements can help people meet their nutritional needs, especially if they don’t eat enough fish or plant sources. They come in different forms, like fish oil and algal oil, to suit various diets.
Types of Supplements Available
There are many omega-3 supplements on the market. These options cater to different needs and preferences.
- Fish Oil: This is the most common supplement. A 1,000 mg serving contains about 300 mg of EPA and DHA, which support heart health.
- Krill Oil: It has omega-3s in triglyceride and phospholipid forms. Some people prefer it because it’s easier to digest.
- Algal Oil: This is a plant-based option for vegans or vegetarians. It provides DHA and sometimes small amounts of EPA.
- Flaxseed Oil: Made from flax seeds, this oil offers alpha-linolenic acid (ALA). The body converts ALA into DHA and EPA, but less efficiently than fish oil.
- Cod Liver Oil: Besides omega-3s, it gives vitamins A and D for added benefits like stronger bones.
- Chia Seed Oil: Known for its ALA content, chia seed oil is another plant-based choice.
- Omega-3 Gummies: Great for kids or those who dislike swallowing pills. They often taste fruity but may have lower doses of EPA and DHA.
- Softgels or Capsules: These are easy to take with water, offering precise doses of omega-3 fatty acids.
- Liquid Omega-3s: Some brands offer liquid versions for those who struggle with pills or softgels.
- Fortified Foods: Products like milk, eggs, or breads enriched with omega-3s can serve as alternatives to pills or oils.
Each supplement suits different lifestyles or health goals—consider your diet and needs before picking one!
How to Choose the Right Supplement
Selecting the right omega-3 supplement can feel overwhelming. Use these simple steps to make a smart choice:
- Check for free fatty acids, triglycerides, or phospholipids. These forms are easier for your body to absorb and use.
- Look for third-party testing labels. This ensures purity and verifies the product contains what it claims.
- Pick natural fish oil supplements. They usually offer a good balance of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
- Consider algal oil if you are vegetarian or vegan. Algal oil provides DHA without relying on seafood sources and is sustainable.
- Read the label for dosage information. Aim to meet daily intake recommendations for your age or health condition.
- Avoid products with unclear ingredients or artificial additives. Quality matters more than flashy marketing.
- Speak with a cardiologist or doctor if on medication or managing health issues like cardiovascular disease.
- Research brands using reliable sources like the American Heart Association’s guidelines on healthy eating.
- Compare prices but avoid choosing by cost alone—high-quality supplements often cost more.
- Ensure storage instructions are clear, as some oils need refrigeration to stay fresh and effective.
Potential Interactions with Medications
Omega-3 supplements can interact with certain medications. Anticoagulants like warfarin are a key example. High doses of omega-3s may increase bleeding risks when taken alongside these drugs.
People taking blood thinners should be cautious and monitor their usage.
Speak to your doctor if you use both anticoagulants and omega-3s. This includes whether through supplements or foods rich in DHA and EPA, such as fatty fish or algal oil.
Incorporating Omega-3s into Your Diet
Adding omega-3s to your meals can be simple and tasty. Small changes in food choices can make a big difference for health.
Practical Tips for Increasing Omega-3 Intake
Omega-3 fatty acids support your body and brain health. There are easy ways to add them to your diet without much hassle.
- Eat two servings of fatty fish each week, like salmon, mackerel, or sardines. Aim for about 3 ounces per serving.
- Use oils rich in omega-3s like canola oil or soybean oil for cooking or dressing salads.
- Add plant-based sources of ALA to meals. Sprinkle chia seeds on yogurt or oatmeal, or toss flaxseeds into smoothies.
- Snack on a handful of walnuts daily. They’re packed with alpha-linolenic acid (ALA).
- Choose fortified foods like eggs, milk, or cereals labeled as high in omega-3s.
- Consider supplements if diet changes aren’t enough. Fish oil and algal oil work well but consult a doctor first.
- Replace regular spreads with avocado or nut butter that contains omega-3s.
- Include edamame and tofu in meals since they contain soy-based omega-3s.
- Prepare leafy greens like spinach and kale—they provide small amounts of ALA.
- Bake with whole-grain flours enriched with flax meal for added nutrients in bread or muffins.
Considerations for Vegetarians and Vegans
Eating enough omega-3 fatty acids can be tricky for vegetarians and vegans. They need to rely on plant sources and supplements to meet their needs.
- Focus on alpha-linolenic acid (ALA) from plants like chia seeds, flaxseeds, hemp seeds, walnuts, and edamame. These are rich in ALA, which the body converts into DHA and EPA.
- Seaweed and algae provide DHA and EPA directly. Algal oil is a good option for meeting these needs without fish.
- Women following vegan diets may already have higher levels of long-chain omega-3 fats. Still, adding diverse sources can help balance intake.
- Soybean oil and canola oil are easy-to-find cooking oils that contain omega-3s. Use them in daily meals for added benefits.
- Vegan DHA and EPA supplements are widely available in stores or online. These often use algal oil as the base ingredient.
- Combining multiple plant-based sources improves overall intake quality. Eating different seeds, nuts, or seaweed ensures broader nutrient coverage.
- Omega-6 fats compete with omega-3s in the body. Reduce processed foods high in omega-6 to improve your omega-3 ratio naturally.
- Fortified foods like certain dairy-free milks or cereals often include added omega-3s from algae sources—check labels for details.
- Cooking methods matter too; avoid overcooking plant-based oils to preserve their healthy fats.
- People with specific health conditions might need more DHA or EPA than food alone provides. In such cases, supplements may help prevent deficiencies effectively while aligning with vegan choices.
The Omega-3 to Omega-6 Ratio
Balancing omega-3 and omega-6 in your diet is important for overall health. Too much omega-6 may increase inflammation, while omega-3s can help reduce it.
Importance of Balancing Omega-3 and Omega-6 Intake
Omega-3 and omega-6 fatty acids both affect your health. Too much omega-6 compared to omega-3 can cause inflammation in the body. Studies show a 4:1 ratio of omega-6 to omega-3 cuts death rates by 70%.
High ratios may raise risks for colorectal cancer and rheumatoid arthritis. To fix this imbalance, eat more fatty fish, chia seeds, or algal oil while reducing intake of soybean and canola oils rich in omega-6 fats.
Strategies for Optimizing the Ratio in Your Diet
Balancing omega-3 and omega-6 intake is crucial for better health. Aim for a ratio of 1:1 to 4:1 to lower inflammation and support heart health.
- Eat fatty fish like salmon, mackerel, or sardines at least once or twice weekly. These are rich in DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).
- Use oils with a higher omega-3 content, such as canola oil or soybean oil, instead of processed oils high in omega-6 fats like corn or sunflower oil.
- Add plant-based sources like chia seeds, flaxseeds, and walnuts to your meals for alpha-linolenic acid (ALA). Sprinkle them on salads or blend into smoothies.
- Choose grass-fed meats and pastured eggs whenever possible. These have more omega-3s compared to conventionally raised options.
- Avoid fried foods cooked in industrial seed oils that contain excessive omega-6 fatty acids. Opt for baked or grilled dishes instead.
- Snack on healthy choices like edamame or seaweed snacks—both contain beneficial nutrients alongside good fats.
- Consider algal oil supplements if you follow a vegetarian or vegan diet for an excellent source of DHA without using animal products.
- Limit your intake of processed snacks and pastries—they often use margarine or hydrogenated oils loaded with omega-6 fats.
- Incorporate fortified foods such as milk, bread, or yogurt enriched with omega-3 fatty acids into your daily routine.
- Prepare homemade salad dressings using olive oil mixed with lemon juice instead of store-bought dressings that may have unnecessary additives.
Safety and Side Effects of Omega-3s
Omega-3s are generally safe but can cause mild issues like upset stomach or nausea in some people. Speak with a doctor if you’re unsure about taking supplements or have health concerns.
Common Side Effects
Some people may experience side effects from omega-3 fatty acids. These are usually mild but can cause discomfort.
- A fishy aftertaste is a common complaint, especially with fish oil supplements. It may linger after swallowing capsules or pills.
- Stomach upset can occur in sensitive individuals. This includes gas, bloating, or even abdominal pain.
- Nausea might happen if the supplements are taken without food. Some find it uncomfortable and hard to digest on an empty stomach.
- Diarrhea is another possible reaction, particularly with high doses of omega-3s. It can lead to frequent bowel movements.
- Exceeding 3 grams per day increases the risk of bleeding. This could result in easy bruising or prolonged bleeding from cuts.
- Allergic reactions to fish or algae-based supplements might happen for some users. Symptoms include swelling, itching, or even difficulty breathing.
- Blood sugar levels in diabetics may fluctuate slightly, though this effect varies person-to-person.
- Headaches or dizziness might appear as minor side effects in rare cases with certain supplements like algal oil.
- Heartburn is another issue that bothers some individuals using capsules regularly, leaving discomfort in the chest area after meals.
- Bad breath is often linked to omega-3-rich foods like fatty fish and oils such as soybean oil and canola oil used over time.
Guidelines for Safe Consumption
Omega-3 fatty acids are vital for health, but too much can be harmful. Follow these guidelines to use them safely and effectively:
- Limit omega-3 supplements to 5 grams per day. The FDA warns that exceeding this amount of EPA and DHA may cause side effects.
- Consult a doctor before starting high doses. This is especially important if taking blood thinners or other medications.
- Monitor intake from both food and supplements. Fatty fish, like salmon, provides omega-3s naturally and avoids overloading on pills.
- Stick to recommended amounts based on age. Adults need about 1.6 grams of ALA daily, while children require less depending on their age group.
- Choose the right supplement form if needed—fish oil, algal oil, or flaxseed oil are common options for different diets.
- Read labels carefully when buying fortified foods or oils like canola oil or soybean oil to track your consumption.
- Introduce omega-3s gradually into your diet to avoid mild digestive issues such as upset stomach or diarrhea.
- Avoid taking large doses near surgery dates without medical approval due to risks of excessive bleeding linked with EPA/DHA use.
- Try balancing omega-3 with omega-6 intake for better health outcomes—a balanced ratio supports heart health effectively.
- Watch for any unusual symptoms like prolonged bruising or bleeding, which could indicate an overdose of these essential fats.
Conclusion
Healthy fats like omega-3s are vital for your body and mind. They support your heart, brain, eyes, and more. You can get them from fish, seeds, oils, or supplements if needed. Balance is key—don’t forget to watch how much you eat compared to other fats.
Making small changes can lead to big health benefits!
To further understand the balance between fatty acids in your diet, read about the benefits and sources of omega-6 fatty acids.