Benefits of Omega 3 Fatty Acids for your Health

Written by Allison Canty
on February 10, 2019

Omega-3 fatty acids are finally getting the respect they deserve. After decades of being lumped in with other fats as unhealthy, the experts are now promoting a diet rich in omega-3 to promote overall vitality and to help to overcome a growing list of illnesses. In this article, we’ll discover the how, what and why of omega-3 fatty acids to allow you to maximally benefit from this good oil.

 Benefits of Omega 3s

An Omega-3 Primer

Polyunsaturated fats are unique because they contain Essential Fatty Acids (EFA’s). EFA’s are the fatty acids that your body cannot produce and that must be provided through the diet. The two main EFA’s are . . .

  • Omega 3
  • Omega 6

The modern Western diet provides these two essential fats at the startling ratio of 20:1 in favor of Omega 6. That means that most people are chronically short of Omega 3 fatty acids.

The reason?

Omega 6 is contained in refined grains as well as in animals feed grains. The emphasis on wheat products and animal meats that has characterized our eating pattern over the last hundred years has done a good job of giving us our Omega 6, but an absolutely lousy job when it comes to Omega 3.

This imbalance has, of itself, caused some major problems. It has caused us to be far more prone to inflammatory and cardiovascular diseases that never used to affect humans. Getting more Omega 3 fatty acids into your body will revolutionize the way your body looks, feels and acts.

The omega-3 fatty acid family includes alpha-linolenic acid 

(LNA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Omega-3 fatty acids are converted into hormonelike substances called “eicosanoids,” which can have a profound influence on your health.

By adding a rich source of Omega 3 fatty acid to your diet you will giving yourself a massive health advantage. By eating a fatty fish like salmon two to three time per week, you will be balancing out your EFS ratio and using good fat to burn off the bad fat.

Other good sources of Omega 3 fatty acids are . . .

  • Sardines
  • Herring
  • Mackerel
  • Rainbow trout
  • Albacore tuna
  • Flaxseeds
  • Walnuts
  • Fish Oil
  • Krill Oil
  • Flaxseed Oil


Health Benefits

Weight Loss

Omega 3 fatty acids have been shown to assist in fat loss in three ways; increasing satiety, enhancing body fat burning, improving insulin sensitivity. Let’s consider each of these areas.

They help you to feel fuller for longer. A 2010 study tested the satiety levels after meals that included healthy fats (as condiments) and those that did not. Neural testing of satiety levels showed that those who consumed healthy fats were fuller for longer. In addition, the total number of calories consumed per meal was lower.[source][source][source][source][source][source][source][source]


Anti- Inflammatory 

Inflammation in cells and organs within the body is a major problem, that is largely caused by the Standard Western Diet. Virtually every major disease has some form of inflammation at its root cause. Omega-3 fatty acids form a vital part of an anti-inflammatory diet.

A couple of recent studies have shown that daily omega-3 supplementation may reduce inflammation resulting from non-alcoholic fatty liver disease. Another study showed that supplementation with the omega-3 rich New Zealand Green Lipped mussel had anti-inflammatory effects that were similar to taking non-steroidal anti-inflammatory drugs (NSAIDS). Of course, supplementing with omega-3 has none of the side effects associated with such drugs.[9]



Getting into the omega-3 fatty acid habit is one of the best things you can do for your long-term health. The following table lists the recommended daily intake of omega-3 fatty acids in grams by age. The easiest way to meet this requirement is by daily supplementation.


Table 1: Adequate Intakes (AIs) for Omega-3s






Birth to 6 months*

0.5 g

0.5 g



7–12 months*

0.5 g

0.5 g



1–3 years**

0.7 g

0.7 g



4–8 years**

0.9 g

0.9 g



9–13 years**

1.2 g

1.0 g



14–18 years**

1.6 g

1.1 g

1.4 g

1.3 g

19-50 years**

1.6 g

1.1 g

1.4 g

1.3 g

51+ years**

1.6 g

1.1 g




Source: Institute of Medicine, Food and Nutrition Board. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients). Washington, DC: National Academy Press; 2005.


Learn More About Other Healthy Ingredients in Our Nut Butters or Read Our Ultimate Guide to Nuts.


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