YOU would have heard the term omega-3 fatty acids being bandied about everywhere – they are essential fats that play a crucial role in maintaining overall health. Health coach and nutrition therapist Maleah McIntyre says they are important for several reasons, not the least of which is for heart health.

“Omega-3s are well known for their heart-protective benefits. They help reduce inflammation in the body, lower blood pressure, decrease triglyceride levels, and reduce the risk of heart disease. Omega-3s also help maintain a healthy rhythm in the heart and prevent arrhythmias,” McIntyre said.

“Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are also vital for brain health. They support cognitive function, memory, and overall brain development. Adequate omega-3 intake is associated with a reduced risk of depression, anxiety, and other mental health conditions. Omega-3s may also play a role in preventing neurodegenerative diseases like Alzheimer’s.”

McIntyre said omega-3s also help reduce chronic inflammation in the body, which is linked to a variety of health problems including arthritis, autoimmune diseases, and metabolic syndrome.

“By lowering inflammation, omega-3s contribute to overall health and disease prevention,“ she said.

She said since the body cannot produce omega-3s on its own, it’s essential to obtain them through diet or supplements. Rich dietary sources of omega-3s include fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, walnuts, and algae-based supplements.

Here are nine other ways omega-3s are essential for overall health:

Eye health

DHA, a type of omega-3, is a major structural component of the retina in the eye. Adequate omega-3 intake supports eye health and may help prevent macular degeneration, a leading cause of blindness.

Support during pregnancy and early life

Omega-3s are critical for foetal development, particularly the brain and eyes. Pregnant women who consume adequate omega-3s may reduce the risk of premature birth and support their child’s cognitive and visual development. Omega-3s are also important during breastfeeding.

Joint health

Omega-3 fatty acids can reduce symptoms of rheumatoid arthritis such as joint pain and stiffness. Their anti-inflammatory properties are beneficial for maintaining joint health and mobility.

Skin health

Omega-3s help maintain healthy skin by regulating oil production, keeping the skin hydrated, reducing inflammation, and preventing premature ageing. They can also help manage skin conditions like eczema and psoriasis.

Immune system support

Omega-3s support a healthy immune system by reducing inflammation and enhancing the function of immune cells. This can help protect the body against infections and chronic diseases.

Weight management and metabolism

Omega-3s may help improve metabolism, support fat loss, and reduce the risk of obesity. They can also help regulate hunger and satiety hormones, which are important for maintaining a healthy weight.

Bone and joint health

Omega-3s can help improve bone strength by increasing the amount of calcium in bones, which may reduce the risk of osteoporosis. They also support joint health by reducing inflammation and maintaining cartilage.

Lung health

Omega-3s may help reduce symptoms of asthma, particularly in children, by reducing inflammation in the airways.

Menstrual health

Omega-3s can help reduce the severity of menstrual pain (dysmenorrhea) and may improve symptoms associated with premenstrual syndrome.