Our best chance of good health when it comes to our diets is making sure the food we eat contains the essential nutrients we need to function properly. One of these nutrients is a fatty acid called Omega-3.
What is Omega-3?
Omega-3 is a fatty acid; fatty acids are a type of fat that are essential for the body’s normal growth and function. They are composed of three main types: alpha-linolenic acid (ALA), eicosapentaic acid (EPA), and docosahexaenoic acid (DHA).
ALA is mostly found in plant-based sources like flaxseed, chia seeds and walnuts. The body needs to convert the ALA into EPA and DHA but it is not the best way to get your intake of Omega-3 as the conversion is low. It is much better to get your Omega-3 from sources that are higher in EPA and DHA so that the body does not need to do any conversion. These latter two are derived from fatty fish, shellfish and algae. Here comes the science:
Omega-3 fatty acids have a unique structure that makes them standout from the other types of fat. They have a double bond at the third carbon atom from the omega end of the fatty acid molecule (yes, that meant nothing to me either). This structural feature allows them to perform specific functions in the body including supporting cell membrane health, reducing inflammation, and playing a role in the development and functioning of the brain and eyes.
Omega-3 is considered essential because our body cannot produce the nutrients by themselves. Therefore we have to get these nutrients from our diet to meet our nutritional needs.
Where can I get Omega-3 from?
Like I mentioned briefly before you can get them from foods like flaxseed, chia seeds, walnuts, fatty fish, shellfish and algae. This is great but I feel it would be good to have a league table of the absolute greatest Omega-3 sources on our planet.
Top 20 sources of omega-3 measured in grams per serving:
1 ounce is equal to 28 g approx.
| Source | ALA | EPA | DHA |
|---|---|---|---|
| Flaxseed oil, 1 tbsp | 7.26 | ||
| Chia seeds, 1 ounce | 5.06 | ||
| English walnuts, 1 ounce | 2.57 | ||
| Flaxseed, whole, 1 tbsp | 2.35 | ||
| Salmon, Atlantic, farmed cooked, 3 ounces | 1.24 | 0.59 | |
| Salmon, Atlantic, wild, cooked, 3 ounces | 1.22 | 0.35 | |
| Herring, Atlantic, cooked, 3 ounces* | 0.94 | 0.77 | |
| Canola oil, 1 tbsp | 1.28 | ||
| Sardines, canned in tomato sauce, drained, 3 ounces* | 0.74 | 0.45 | |
| Mackerel, Atlantic, cooked, 3 ounces* | 0.59 | 0.43 | |
| Salmon, pink, canned, drained, 3 ounces* | 0.04 | 0.63 | 0.28 |
| Soybean oil, 1 tbsp | 0.92 | ||
| Trout, rainbow, wild, cooked, 3 ounces | 0.44 | 0.40 | |
| Black walnuts, 1 ounce | 0.76 | ||
| Mayonnaise, 1 tbsp | 0.74 | ||
| Oysters, eastern, wild, cooked, 3 ounces | 0.14 | 0.23 | 0.30 |
| Sea bass, cooked, 3 ounces* | 0.47 | 0.18 | |
| Edamame, frozen, prepared, ½ cup | 0.28 | ||
| Shrimp, cooked, 3 ounces* | 0.12 | 0.12 | |
| Refried beans, canned, vegetarian, ½ cup | 0.21 |
Whilst the Flaxseed oil, Chia seeds, etc., look like they have the highest quantity, it is ALA. As we previously mentioned, the body has to turn this into EPA and DHA. The conversion rate is low with estimates at around the 10% level. So even flaxseed oil would now come in at 0.7 grams, which puts it much further down the list. If you don't like seafood, then having it as a source of omega-3 is certainly no bad thing. I often add Flaxseed, Chia seeds, and Walnuts to my smoothies or on top of my breakfast cereals as a way of taking them and maintaining my intake of omega-3.
How much Omega-3 does our body need?
The amount our body needs depends on age, gender and other factors like if you have heart disease. So a caveat is to check with your doctor to see how much would fit you and your situation. The table below is an approximation of how much you need.
Recommended Daily Intake of Omega-3 for different age groups and gender
| Age | Males | Females |
|---|---|---|
| 9–13 years | 1.2 grams | 1.0 grams |
| 14–18 years | 1.6 grams | 1.1 grams |
| 19–50 years | 1.6 grams | 1.1 grams |
| 51+ years | 1.6 grams | 1.1 grams |
It is not a huge amount of omega-3 that our body needs but it is daily and so pick your favourites from the sources table and start including them in your diet or get a good supplement.
What does our body use Omega-3 for?
Our body uses omega-3 for a variety of different processes, here are a few of the main ones:
- Brain development and function: Omega-3 is especially important for the retina and cerebral cortex development and may also help with cognitive function and memory.
- Heart health: Omega-3 can help to reduce blood pressure and improve heart rhythm. They may also help prevent against heart disease and strokes.
- Eye health: Omega-3 is important for eye health and may also help with age-related macular degeneration and dry eye syndrome.
- Joint health: They may help with reducing joint inflammation and pain in joints. They may also help with slowing the progression of osteoarthritis.
- Skin health: Omega-3 may help with improving skin health and reduce acne.
- immunity: Omega-3 can help boost your immune system to help fight infection.
- Mood: Omega-3 may help improve your mood and reduce the risk of depression
An impressive nutrient and very important to how our bodies can function. If you don’t take a supplement and do not eat any or much of the foods from the first table you maybe able to identify with some of the above. I’m not saying that Omega-3 is going to fix anything you are experiencing as the body needs many nutrients and it is how the work together that makes the real difference. That said; the importance of Omega-3 cannot be ignored.
How does Omega-3 help with our mental health?
Omega-3 helps with brain function and development and our brain plays a major role in how we handle depression. There is some evidence that omega-3 fatty acids may also help improve mood and reduce the risk of depression. For example, one study found that people with depression who took omega-3 supplements for 12 weeks had significantly improved symptoms compared to those who took a placebo.
Omega-3 fatty acids for the treatment of depression
A meta-analysis of randomised controlled trials. By Grosso, G., et al. (2014). Journal of Psychopharmacology, 28(1), 1-11. https://pubmed.ncbi.nlm.nih.gov/24447198/
The second study looked into the affects of Omega-3 and mood disorders like depression, anxiety, and bipolar disorder and whilst they found that it was effective, not all results were consistent across all the studies.
Omega-3 fatty acids and mood disorders
a systematic review and meta-analysis. By Martins, L.C., et al. (2009). Journal of Affective Disorders, 115(1), 1-11. https://pubmed.ncbi.nlm.nih.gov/19752840/
To Omega-3 and beyond
It seems that Omega-3 can certainly help with our mental health, mood, and overall health, but it is not conclusive. We look for a one-fix solution for our health and hope that the nutrient/supplement will be the answer, but mental health is complex and our mind and body's requirements are not just nutritional. We cannot create Omega-3 ourselves, so it is essential that it is part of your diet. And yes, combined with other nutrients and external factors, it can help improve your mood and mental health, but it is just a small part of a much bigger picture.
