Benefits of Omega-3 for your family
Published July 5, 2023
What are omega-3 fatty acids?
Your diet includes a variety of fats, including saturated, monounsaturated and polyunsaturated fats. Polyunsaturated fats include omega-6 and omega-3 fatty acids.
There are three types of omega-3 fatty acids — EPA and DHA found in animal foods such as deep-sea oily fish and ALA found in plant foods, such as flaxseeds. Your body can convert ALA into EPA and DHA, but only in small amounts, so try and include a mix of ALA, EPA and DHA rich foods in your diet.
What do omega-3 fatty acids do for your body?
Omega-3 fatty acids support your heart and cardiovascular system, support your nervous system and cognitive function.2
Taking omega-3 during pregnancy can support the healthy development of your baby.2
How do you get omega-3 in your diet?
Your body can’t make Omega-3 fatty acids, so you need to get them in your diet. You can find EPA and DHA in cold-water fish, including tuna, salmon, and mackerel. ALA can be found in dark green leafy vegetables, flaxseed oils, walnuts, chia seeds, and certain vegetable oils.
Omega-3 fatty acids are also available as supplements. Fish oil supplements can help you meet your omega-3 fatty acid requirements when your dietary intake is inadequate.
How much omega-3 do you need?
Omega-3 fatty acid needs differ depending on your age, gender, health requirements and pregnancy status. Your healthcare professional can guide you on the right dose for you.
Including Omega-3 fatty acids in your diet will help support the general health and wellbeing of you and your family. With benefits for infant development, eye health, heart health and nervous system function, omega-3s can help you and your family throughout your entire lives.
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Always read the label and follow the directions for use.
 Harvard Health. The Truth about Fats: the good, the bad and the in-between. 2019 [cited 11 November 20212]. Available from: https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
 Novotny K, Fritz K, Parmar M. Omega-3 Fatty Acids. [Updated 2021 Jun 15]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK564314/
 Encyclopedia M, acids O. Omega-3 fatty acids: MedlinePlus Medical Encyclopedia Image [Internet]. Medlineplus.gov. 2021 [cited 2 September 2021]. Available from: https://medlineplus.gov/ency/imagepages/19302.htm
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