Omega-3s’ Dietary Role

Are Omega-3s Still a Nutritional Alpha?

By Dylan Roche

One of the biggest nutritional crazes of the past 20 years, omega-3 fatty acids were hailed as being able to do everything from boosting brain power to protecting your skin from ultraviolet rays. It wasn’t enough to just eat foods rich in omega-3s either—supplement brands started making omega-3 pills so consumers could get as much omega-3 as they could.

Is the hype still around today? Not so much—it’s given way to other health trends. But just because omega-3 fatty acids aren’t being hailed as miracle workers in 2022 the way they were in the past, doesn’t mean they don’t have health benefits. And yes, you should be including them in your diet.

It’s important to note that omega-3s aren’t the cure-all people used to think of them as. They won’t cure any disease, and they won’t magically make you healthy despite other foods in your diet. (Take note—whenever anything is hailed as a “superfood” or a miracle cure, it probably isn’t.) Omega-3 fatty acids are a specific strain of polyunsaturated fats, which lower your blood cholesterol levels, ultimately reducing your risk of heart disease. Omega-3s also play a role in the membranes of cells all over your body, making your cells receptive to extracellular molecules.

There’s growing evidence to support the idea that omega-3s can help fight inflammation. And although they cannot cure any disease, some research indicates that certain types of omega-3s will boost the effectiveness of chemotherapy in fighting cancer. They’re good for mental health too, as they are able to boost mood and alleviate symptoms of clinical depression.

What makes consuming omega-3 fats especially important is that your body is not able to make them on its own. You need to get them from your diet. Food sources of omega-3s include fatty fish, such as salmon, sardines, and tuna, as well as nuts and seeds, such as walnuts, flaxseeds, and chia seeds. While there’s nothing wrong with supplemental pills, your body will absorb omega-3s more readily from food sources. If you do decide to go with a pill, consult your doctor first.