Omega-3 Fatty Acids: Best Friends for Brain and Heart

Understanding Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that your body cannot produce on its own. These polyunsaturated fats play crucial roles in brain function, heart health, and overall inflammation management.

Types of Omega-3s

There are three main types of omega-3 fatty acids:

• EPA (Eicosapentaenoic acid) - primarily found in fish
• DHA (Docosahexaenoic acid) - crucial for brain health
• ALA (Alpha-linolenic acid) - found in plant sources

Brain Health Benefits

DHA makes up about 40% of the polyunsaturated fatty acids in your brain. Adequate omega-3 intake supports:

• Cognitive function and memory
• Mood regulation and mental health
• Brain development in infants and children
• Protection against age-related cognitive decline

Cardiovascular Benefits

EPA and DHA support heart health by:

• Reducing inflammation
• Lowering triglyceride levels
• Supporting healthy blood pressure
• Improving overall cardiovascular function

Best Sources

The best sources of omega-3s include fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds, and high-quality fish oil supplements.