Dive into the Benefits of Omega-3 Fatty Acids

Here’s how Omega-3s support various aspects of your health:

#1 Heart Health

Omega-3 fatty acids offer significant potential benefits towards your cardiovascular health that include:

• Lower triglyceride levels – calories are stored in the fat cells (to be used as energy). High levels of triglyceride in the blood increase the risks of atherosclerosis developed by fatty plaque buildup, thus increasing risks of heart diseases and strokes[2].
• Lower blood pressure & cholesterol level - help raise the HDL (good cholesterol) and lower blood pressure.
• Prevent arrhythmia – lower the risk of arrhythmia (irregular heartbeats) and stabilise the heart rhythm.

To meet your omega-3 needs, aim for at least 2 servings of fish rich in omega-3 fatty acids a week, particularly fatty fishes such as salmon, sardine, cod, herring, and mackerel. Opt for healthier cooking methods to cook fish: steaming, grilling, baking, and broiling are healthier choices compared to deep-frying. Aside from that, you can always opt for fish oil supplements which are convenient for meeting your weekly omega-3s intake. For those at higher risk for high blood pressure and stroke, choose purified fish oil with a higher dosage, ideally over 900mg of omega-3s. If unpleasant fishy aftertaste is your concern, consider choosing an enteric-coated fish oil to minimise this issue.

#2 Brain Health

DHA makes up an estimated 40% of total fatty acids in the brain[3]. It supports:

• Memory and cognitive functions – DHA is crucial to the growth and functional development of the brain in infants, supporting the development of the sensory, perceptual, cognitive, and motor neural systems during the brain growth periods[4].

Therefore, it is suggested that younger kids consume DHA. However, be wary that young children should not always eat fish that contain potentially high levels of mercury which can potentially harm their nervous system development. The suggested serving size of fish for children younger than age 2 is 28 grams and increases with age[5].

DHA is also required for the daily functions of all adults, especially those in the workforce. They usually require high concentration and good memory at work to bring their constant A-game.

• Reduce risks of dementia and Alzheimer's – High levels of omega-3, can reduce inflammation and oxidative stress caused by external factors such as pollution and stress.

#3 Eye Health

Growing up, have your parents always told you to eat more fish because they are good for your eyes? Because there’s some truth to it!

• Prevents dry eyes – A high EPA to DHA ratio may be most beneficial for dry eyes. Omega-3 fatty acids enhance the eye's oil layer, which is produced by tiny glands along the eyelid known as meibomian glands[6]. This improvement helps alleviate dry eye symptoms.
• Supports retina health – DHA is a key structural element of the retina, helps maintain photoreceptors (cells that help us process light) and reduces risks of developing macular degeneration, glaucoma and other eye conditions.

#4 Joint Health

Joints are crucial for movement, flexibility and overall stability for us to move from place to place. They are necessary for daily activities such as walking, holding objects and exercising.  

Imagine this, suddenly you’re experiencing joint pain and restricted movements. It can significantly impact your daily life and limit you from engaging in any physical activities. Simple tasks like walking, jogging or sitting comfortably become challenging. This may lead to further frustration and a decreased quality of life.

Don’t worry, it’s normal to have a little pain as you age but precautions can still be taken to minimise any possible symptoms of osteoarthritis.

• Reduce symptoms of arthritis – omega-3 can fight inflammation build up which helps alleviate any symptoms of joint stiffness and pain[7].
• Support cartilage – the anti-inflammatory properties of omega-3 can protect against cartilage loss in osteoarthritis[8].

[1] https://www.healthline.com/nutrition/3-types-of-omega-3#TOC_TITLE_HDR_3

[2] https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9641984/#:~:text=The%20three%20main%20types%20of,acids%20%5B1%2C2%5D.

[4] https://www.nutriadvanced.co.uk/news/top-10-reasons-to-give-your-kids-omega-3/

[5] https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614

[6] https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-fish-oil-supplements-and-dry-eyes/#:~:text=It%20appears%20that%20omega%2D3,the%20need%20for%20artificial%20tears.

[7] https://health.clevelandclinic.org/do-omega-3s-help-for-arthritis

[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9413343/