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Things To Know About Omega 3

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Nice to Know

Things To Know About Omega 3

by Dhani Anggara, MD


Omega 3 is essential fat that we cannot produce by our body and we have to get it from our diet.

These are essential fats—the body can’t make them from scratch but must get them from food. Foods high in Omega-3 include fish, vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables.

What makes omega-3 fats special? They are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function. Likely due to these effects, omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions.

The three main omega-3 fatty acids in your diet are ALA, EPA, and DHA. While the latter two are primarily found in animal foods, ALA occurs in many plant foods.

Benefit of Omega 3:

  • Omega3 supplements may help prevent and treat depression and anxiety. EPA seems to be the most effective at fighting depression.
  • An omega3 fatty acid called DHA is a major structural component of your eyes’ retinas. It may help prevent macular degeneration, which can cause vision impairment and blindness.
  • Getting enough omega3s during pregnancy and early life is crucial for your child’s development. Supplementing is linked to higher intelligence and a lower risk of several diseases.
  • Omega3s improve numerous heart disease risk factors. However, omega-3 supplements do not seem to reduce your risk of heart attacks or strokes.
  • Omega3s can have numerous benefits for people with metabolic syndrome. They can reduce insulin resistance, fight inflammation and improve several heart disease risk factors.
  • Omega3 intake has been associated with a lower risk of asthma in both children and young adults.



  1. https://www.healthline.com/nutrition/what-are-omega-3-fatty-acids
  2. https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact
  3. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats


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