Care Health

Prioritize Healthy life

Omega-3 Fats: Big Benefits to Your Health

Omega-3 Fats: Big Benefits to Your Health

I am partnering on a future project with GOED, but was not paid to write this post. My views are my own.

You’ve probably heard about Omega-3 fats. However did you know they support brain, eye and heart health?

Omega-3 fatty acids can play an important role in our health. They are found in foods like fatty fish (salmon, anchovies, sardines), and plant food like walnuts or chia seeds.


It’s recommended that we take in at least 500mg EPA+DHA per day. About 95% of Americans aren’t meeting that recommendation.

There are three main types of omega-3s that we can get from our diet: EPA, DHA and ALA. EPA and DHA are naturally found in fatty fish. You can also find some dairy product brands, and certain brands of eggs, that are fortified with EPA and DHA.

Plant sources of omega-3s (walnuts, flax, chia seeds, avocado) provide ALA. You can only get EPA and DHA from fatty fish or fish oil supplements.

EPA and DHA: Health Benefits.

Heart health:

  • Help maintain normal triglyceride levels
  • Lower blood pressure

Prenatal health:

  • Supports infant brain development
  • Supports infant eye development
  • Reduces risk of preterm births

Brain health:

  • DHA is the most abundant omega-3 fatty acid in the brain
  • EPA and DHA supports cognitive performance as you age.

Eye health:

  • The body’s highest concentration of DHA is in the retina of the eye.
  • Add an EPA and DHA supplement can help maintain healthy eyes throughout life.

Why Add a Supplement?

There is a large body of evidence that shows that EPA and DHA omega-3s support health. I encourage the inclusion of fish in the diet 2-3 times a week. You might think you are meeting the recommendation to eat 2 servings of fish per week. However, if they aren’t fatty fish, it’s unlikely you are meeting the EPA/DHA requirement.

Taking a daily supplement ensures you will keep your omega-3 levels steady to reap the health benefits. These supplements come in the form of fish, krill oils or algae (vegan) oil. Learn more by visiting the Always Omega site.

You can test your Omega-3 IQ here.