When we talk about inflammation, we often think of it as something that causes pain, redness, or swelling — the body’s natural response to injury or infection. Inflammation is your body’s natural response to injury or infection, but when it becomes chronic, it can lead to serious health issues like heart disease, arthritis, and diabetes. Luckily, scientists found that omega-3 fatty acids, found in foods like fatty fish, can help reduce inflammation and improve health. Research from the American Heart Association and Journal of Clinical Nutrition supports that omega-3s, especially EPA and DHA, have strong anti-inflammatory effects that can protect against these conditions.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are essential fats your body needs but can’t make on its own. You need to obtain them from your diet. The most important types are:
- ALA (Alpha-linolenic acid) – Found primarily in plant-based sources like flaxseeds, chia seeds, walnuts, and certain vegetable oils.
- EPA (Eicosapentaenoic acid) – Present in oily fish like salmon, mackerel, and sardines.
- DHA (Docosahexaenoic acid) – Also found in fatty fish, DHA is crucial for brain health and development.
These fats have strong anti-inflammatory effects that can help your body fight chronic inflammation.
How Omega-3s Reduce Inflammation?
Omega-3 fatty acids work in several ways to reduce inflammation:
- Lower Pro-inflammatory Chemicals: Omega-3s help decrease the production of chemicals in the body that cause inflammation.
- Promote Anti-inflammatory Compounds: They also help your body produce substances that reduce inflammation and promote healing.
- Support Immune System Balance: Omega-3s help regulate the immune system, preventing it from overreacting and causing unnecessary inflammation.
Health Benefits
Omega-3s are particularly helpful for people with conditions like:
- Arthritis: They can reduce joint pain and stiffness.
- Heart Disease: Omega-3s lower inflammation in the heart and arteries, reducing the risk of heart attacks and strokes.
- Diabetes: They help improve insulin sensitivity and lower inflammation related to diabetes.
- Brain Health: Omega-3s may reduce brain inflammation, which is linked to conditions like depression and Alzheimer’s.
Boosting Your Omega-3 Intake
Add Omega-3s to your diet by eating:
- Fatty fish: Salmon, sardines, and mackerel
- Flaxseeds
- Chia seeds
- Walnuts
- Fish oil supplements
Author- D. Sreenidhi Varma
Clinical Dietician
Team Amnax Health