Omega-3s are healthy fats with numerous benefits. Found in certain fish, oils, and vegetables, they are essential for the proper functioning of your body. Let's explore the benefits of omega-3s together.
What are omega-3s?
These are essential fatty acids that your body does not produce . They must be obtained through diet.
There are three main forms : ALA (plant-based), EPA and DHA (marine-based). They have an effect on heart, cognitive and inflammatory health.
Plant-based sources include flax seeds, chia seeds, and nuts. Animal-based sources are primarily oily fish such as mackerel or salmon.
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Benefits of omega-3 on the brain
DHA is essential for memory , learning, and proper brain development.
Omega-3 fatty acids are present in neuronal membranes. They improve communication between brain cells .
They are particularly important during pregnancy and childhood , to support intellectual development.
A deficit promotes accelerated cognitive decline and increases the risk of neurodegenerative diseases.
Vision and eye health
DHA is a key component of the retina. It plays a role in the prevention of age-related macular degeneration (AMD).
Regular intake protects the eyes from aging and supports good vision, especially in seniors.
Oily fish and algae-based supplements are particularly effective in strengthening the retina.
Heart and omega-3: a precious alliance
Omega-3 fatty acids support good cholesterol and reduce cardiovascular risks.
They reduce triglycerides , lower blood pressure, and prevent the formation of plaques in the arteries.
Adequate intake helps stabilize heart rhythm and reduce the risk of stroke.
Omega-3 and inflammation
They limit the chronic inflammatory reactions that cause many diseases.
Omega-3 fatty acids act on the mediators of inflammation and soothe pain associated with arthritis or autoimmune diseases.
They help to better tolerate physical exertion and to recover faster after exercise.
Alzheimer's and cognitive disorders
Studies show that omega-3s can slow age-related mental decline.
They support memory and learning by stimulating brain functions.
Regular intake improves cognition, especially in older people with mild memory loss.
Benefits of omega-3 on joints
Omega-3s are useful for relieving joint pain related to inflammation.
They help reduce morning stiffness and improve mobility in people with arthritis.
They can be combined with conventional treatment to improve daily joint comfort.
Skin and protection against aging
They improve skin hydration, reduce redness and strengthen the skin barrier.
Omega-3 fatty acids promote supple and radiant skin . They combat the effects of UV rays and reduce acne and eczema flare-ups.
A course of treatment during the summer period can limit the effects of prolonged sun exposure.
Better sleep with omega-3
DHA enhances the release of melatonin, the sleep hormone. Omega-3 fatty acids promote sleep onset and reduce nighttime awakenings.
They improve sleep quality, particularly in children and the elderly.
Omega-3 and emotional balance
They could reduce symptoms of stress, anxiety, and depression. EPA, in particular, shows a regulatory effect on mood and cortisol levels.
Studies ( BMC Psychiatry, 2024 ) indicate an improvement in emotional state with appropriate supplementation.
Recommended intake and food sources
Ideally, you should consume oily fish twice a week and a vegetable oil rich in ALA.
The daily requirement for EPA + DHA is around 250 mg. For ALA, aim for 1.8 g for a woman and 2.1 g for a man.
Sources: mackerel, sardine, herring, salmon, rapeseed oil, flax and chia seeds.
Omega-6 / Omega-3 ratio
A good balance is essential to modulate inflammation .
The Western diet is often too high in omega-6 fatty acids. The goal is to aim for a 4:1 ratio (omega-6 to omega-3). Limit sunflower and corn oils, and increase your intake of oily fish and flaxseed or walnut oils.
Key points to remember
The benefits of omega-3 fatty acids are numerous: heart, brain, joints, skin, mood. These fatty acids should be an integral part of your diet.
They are easy to incorporate into daily life with simple and readily available foods. If needed, supplements can be a valuable aid.
FAQ – Benefits of Omega 3
What are the best foods rich in omega-3?
Mackerel, sardines, salmon, herring, flaxseed oil, chia seeds, walnuts. These foods cover the majority of your needs.
Do omega-3s help with weight loss?
They do not burn fat directly but can regulate appetite, improve mood and reduce obesity-related inflammation.
Should you take omega-3 every day?
If your diet is low in oily fish, daily supplementation may be helpful to maintain a good balance.
Can vegans consume omega-3?
Yes, via plant sources (ALA) or algae-based supplements, which are rich in DHA.
Do omega-3s have any side effects?
At normal doses, they are well tolerated. At high doses, they can thin the blood. Always adhere to the recommended intake.
