You have probably seen the word “Omega-3” on various food labels such as egg cartons, supplement bottles, and nutrition bars. It is definitely a popular buzzword in the health and wellness world, but what does it actually mean? More importantly, why is it added to so many of our foods?

Omega-3 fatty acids are considered “good fats” because they are so important for our bodies and are needed to function properly. However, our bodies cannot make these fats on their own, which is why there’s such an emphasis on making sure we get them through our diet. In this post, we will break down the different types of Omega-3s, what they do for your body, and exactly which foods you should eat to get them.

What are Omega-3s Fatty Acids?

Omega-3 fatty acids are “good fats” that the body needs to thrive. They are found in our cells, acting like the foundational and structural building blocks of the cell walls. They also have other important roles in the body, allowing for crucial communication between cells. There are three main types of omega-3 fatty acids that each have very distinct roles. Let’s break each one down:

• ALA (Alpha-Linolenic Acid): ALA is the most common type of Omega-3 fatty acid. The body is unable to create this fat type, so it is important to include it in your diet regularly. It is found in plant foods, particularly in nuts and seeds (1,4). Foods highest in ALA are:

• • • Flaxseeds
    • Chia seeds
    • Walnuts
    • Soybeans
    • Canola oil

• EPA (Eicosapentaenoic Acid): EPA has many anti-inflammatory benefits for the body. The body is able to convert some ALA into EPA; however, it can only do so in very small amounts. Because of this, it is highly important to still include this specific type of fat in your diet regularly (1,4). Foods highest in EPA are: 

• • Salmon
  • Menhaden
  • Tuna
  • Sardines 
• DHA (Docosahexaenoic Acid): DHA acts as a major building block for the eyes, brain, and other organs. Similar to EPA, the body is able to convert some ALA into DHA, but only in very small amounts. Therefore, eating DHA-rich foods is necessary (1,4). Foods highest in DHA are: 
  • Salmon
  • Menhaden
  • Tuna
  • Sardines 

What are the Benefits of Omega-3 Fatty Acids?

The most studied benefit of Omega-3s is their ability to improve heart health and lower “bad” cholesterol. The use of Omega-3s for heart health has been confirmed as “effective” by the U.S. Food and Drug Administration (FDA) (3). More promising benefits have been found and are still being researched for a stronger conclusion. Other benefits with promising evidence:

• Lowers inflammation and supports the immune system (1).Chronic inflammation is linked to many long-term health issues like joint pain and heart disease. Omega-3 helps calm overactive inflammation, allowing tissues and organs to heal. 
• Supports brain function by improving focus and mood.Did you know that more than half of the human brain structure is composed of fats? Amazingly, 40% of those fats are made up of DHA Omega-3 fatty acids, and 1% are made up of EPA fatty acids (2). By including DHA and EPA from fish foods, you’re supporting the structure of your brain, which then improves its function. 
• Supports healthy vision as you age. EPA and DHA also make up the structure of the cell walls found in your eyes (3). By including DHA and EPA from fish foods, you’re supporting the structure of your eyes, which then improves its function.
• Helps regulate blood sugar levels by improving how the body responds to insulin (a hormone important for blood sugar regulation). By helping lower “bad” cholesterol and inflammation, omega-3 may also help improve blood sugar and insulin as a secondary response (5).  

How to Get More Omega-3s in Your Week

Reaping the benefits of Omega-3s does not have to be complicated. You can easily boost your intake by making sure you include these omega-3-rich foods in your diet and through simple meal prep strategies. Try adding a tablespoon of chia seeds into overnight oats for breakfast or into your smoothie, adding a handful of walnuts to your lunchtime salad, or choosing salmon or tuna for dinner twice a week. By focusing on these whole-food sources, you can ensure your body gets the essential fats it needs to stay healthy, focused, and strong.

References

(1) Bodur, M., Yilmaz, B., Ağagündüz, D., & Ozogul, Y. (2025). Immunomodulatory effects of omega‐3 fatty acids: Mechanistic insights and health implications. Molecular Nutrition & Food Research, 69(10), e202400752. https://doi.org/10.1002/mnfr.202400752

(2) Dighriri, I. M., Alsubaie, A. M., Hakami, F. M., Hamithi, D. M., Alshekh, M. M., Khobrani, F. A., Dalak, F. E., Hakami, A. A., Alsueaadi, E. H., Alsaawi, L. S., Alshammari, S. F., Alqahtani, A. S., Alawi, I. A., Aljuaid, A. A., & Tawhari, M. Q. (2022). Effects of omega-3 polyunsaturated fatty acids on brain functions: A systematic review. Cureus, 14(10). https://doi.org/10.7759/cureus.30091

(3) Krupa, K. N., Fritz, K., & Parmar, M. (2024). Omega-3 fatty acids. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK564314/

(4) Patted, P. G., Masareddy, R. S., Patil, A. S., Kanabargi, R. R., & Bhat, C. T. (2024). Omega-3 fatty acids: A comprehensive scientific review of their sources, functions and health benefits. Future Journal of Pharmaceutical Sciences, 10(1), 94. https://doi.org/10.1186/s43094-024-00667-5

(5) Sinha, S., Haque, M., Lugova, H., & Kumar, S. (2023). The Effect of Omega-3 Fatty Acids on Insulin Resistance. Life, 13(6), 1322. https://doi.org/10.3390/life13061322