When it comes to a diet that is high in fats, most people naturally think that it is bad for health. But what they miss out on is not all fats are bad, especially not omega-3.

What Is Omega-3?

Omega-3 is a type of fatty acids. It is like a building block that our body uses to produce energy, maintain a healthy immune system, regulate hormones, and more.

However, this polyunsaturated fat cannot be generated on its own in the human body. This means that it must be supplied through your diet and in adequate quantities to ensure good health and proper functioning of various organs.

Foods That Are High in Omega-3 Fatty Acids

If you want to gain all the benefits of omega-3 fatty acids, then you should incorporate more of these food items in your daily diet.

Oily Fish

Salmon, mackerel, trout, and tuna are some of the easily available fish with the highest amount of omega-3 acids. Herring and bluefish also fall into this category.


Most of the green vegetables such as broccoli, cauliflower, and spinach are rich in omega-3 acids.

Seeds and Nuts

Walnuts, pecans and various other seeds like chia seeds, hemp seeds, and flaxseeds are loaded with omega-3.

Meat and Eggs

Eggs laid by chickens that are bred on omega-3 rich feeds (like grass or other plants) are a good source of this precious fatty acid. Meat from farm animals like cows that are reared on a grass-fed diet is also rich in omega-3.


Other omega-3 rich foods consist of anchovies, wild rice, kidney beans, and olive oil.

Why Is Omega-3 Essential for Your Health?

From a healthy heart to a healthy mind, omega-3 keeps you wealthy in terms of fitness and physical wellbeing.

Boosts Heart Health

Omega-3 oils reduce the triglyceride levels but retain healthy cholesterol, thereby, lowering the chances of cardiovascular heart diseases including the risk of heart attack.

Reduces Inflammation

Fish oils not only boost the effect of anti-inflammatory drugs but are also proven to help in the treatment of diseases related to inflammation. For instance, asthma and arthritis, which stem from the inflammation of the respiratory tract and joints respectively, can be treated by consuming sufficient amounts of omega-3.

Effects of Omega-3 on Brain and Mental Health

Besides the above benefits, omega-3 oils are more widely known for the effect they have on mental health.

This substance has helped patients suffering from depression as well as people (especially children) with Attention Deficit Hyperactivity Disorder (ADHD). Omega-3 oils ease mental health symptoms and neurodegeneration and have been proven to have significant impact on the brain.

Not only do they enhance memory and sharpen the mind, but a higher amount of omega-3 is also correlated with a lower rate of cognitive decline. It prevents dementia and Alzheimer because these fatty acids play a vital role in the maintenance of normal brain functions.

Omega-3 acids form a major part of the cell membranes of brain cells and therefore, facilitate communication between the cells.

Given the vast benefits of omega-3 for your health, it is essential to consume an adequate amount of this oil. Boost your health by taking fish oil capsules or any other omega-3 supplements to best meet the needs.