Omega 3 And Brain Health: Uses, Benefits, Foods, & Other FAQs

omega 3 and brain health

Omega 3 and brain health – in this article, we’ll discuss its benefits, uses, and more.


Your health is the most important asset in life. Why else do we work to earn a living? To ensure that our bodies are fed an adequate amount of nutritious meals. Therefore, our health should always be our primary concern.

Remember that age-old adage? Health is wealth because it both saves and increases our wealth.

For a healthy body, it is obvious that a balanced meal is required. Adequate proportions of carbohydrates, proteins, vitamins, minerals, and other nutrients would help your body from the brain to the toes.

Lately, the world is experiencing a boom in nutritional supplements, which could add to the diet plans. However, several dieticians and nutritionists claim that supplements may not be needed if a balanced diet is followed, excluding medical conditions.

The daily hustle of life sometimes makes it impossible to include every necessary nutrient in our diets. Not giving enough nourishment to the body can be problematic.

Omega 3 is one such aspect of a balanced diet which is often ignored. Being a nutrient primarily to improve brain health, under no circumstances must we deprive our body of this component.

Many have harped about the goodness of this fatty acid. But what does it even mean?

What Is Omega-3?

Omega-3 is a fatty acid. And before you dismiss it because of the word fat, read more on it.
This is one fatty acid that is essential to the body. Omega-3 works to protect and nourish your eyes, heart, brain, and bones. It also aids in the development of the fetus.

Too bad, our body can’t produce it on its own. Omega-3 is therefore supplemented by diet or supplement tablets. If your dietary habits do not include substantial omega 3, then you must opt for supplements.

Uses Of Omega-3

Nutritionists and dieticians claim that Omega-3 fatty acids contain three essential fatty acids.

  • ALA (Alpha-linolenic acid)
  • EPA (Eicosapentaenoic acid)
  • DHA (Docosahexaenoic acid)

ALA comes from plant oils but the EPA and DHA can be found in seafood and fish.

These are crucial for the human body. Omega-3 helps protect against cardiovascular or heart diseases. It has been known to fortify infant health as well as the efficiency of our eyes and bones, among other things.

Specifically, Omega-3 has been known to reduce the risk for heart patients.

Omega-3 For High-risk Groups

High-risk groups are usually between the age of 19 to 35. These age groups are prone to chronic diseases and require more medical attention. This is the most important time to build immunity of the system for a lifelong journey.

This age group, which can be called the youth demographic, has a lot of changes. For instance, there is a general feeling of fatigue in the body. This may occur due to irregular sleeping patterns, unusual working hours, or stress.

To compensate, omega-3 fatty acids help to maintain the balance. Think of it as your knight in shining armor. These fatty acids also considerably reduce the risk of suffering from brain health issues.

Benefits Of Omega 3 For Brain Health

  • Cardiovascular problems (heart strokes, or attacks)
  • Fetus / Infant health
  • Reduces liver fat
  • Helps with dry eye or eye problems
  • Age-related muscular degeneration
  • Good for glowing skin
  • Helps with lustrous locks
  • Rheumatism / arthritic problems (Omega-3 adds functions as a lubricant for joints).
  • Potentially reduces the risk of Alzheimer’s and dementia
  • Allegedly helps with certain forms of cancer such as breast cancer

Omega 3 Foods

Omega-3 is essential for the energy of the human body. It should be taken with everyday planned meals. These are some options that vegans and non-vegetarians have for their daily intake:

  • For vegetarians and vegans: Nuts and seeds like flax seeds, chia seeds, soybean, and canola oil. You could also choose to have flaxseed oil and other plant oils to supplement your diet. Certain fortified foods also contain this fatty acid, but you will have to hunt for specific brands.
  • For non-vegetarians: Fish and other seafood, especially those from cold water as they are fatty in nature. Mackerel, tuna, herring, salmon – these are rich in omega-3. You could also consume fish oil, made from the tissues of oily fish.

These, along with the usual walnuts, and other options are available for those who consume only plant-based diets.
Eggetarian diets also help with the consumption of fatty acids.

Omega 3 And Brain Health: FAQs

How much should you consume?

This is a question better left to the counsel of doctors. Every human body has separate needs. To compensate, one may often find medical supplements necessary.

But small changes can be made. For instance, try to add the above-mentioned ingredients to your everyday meal. That itself should be well within the stipulated amount.

Always consult a doctor before making a major dietary change.

Is there anything as too much omega-3?

Yes! Too much of anything is bad and that holds true here. Consuming an excess of Omega-3 fatty acids leads to the formation of excess calories. Calories more than the body could handle. For this, try burning out the calories – that will of course help with the energy as well.

Try jogging for 45 minutes or using the treadmill. Brisk walking is also very good.

If you’re locked in your house, try working out at home. Some simple yoga or pilate exercises could help burn these extra calories.

How to include Omega-3 in diet?

It is always prudent to take the doctor’s advice on this question. While diet is the foremost concern, the doctor may advise some supplements.

Omega-3 supplements are found in the form of oils – plant and fish, seeds, certain specific yogurts, juices, and fortified infant food. Try incorporating the above-mentioned foods into your child’s diet. Eat the rainbow, they say. But also eat everything on your plate.


The human brain is a tool with an expansive range of functions. It helps achieve unimaginable things. It is considered as the body’s best friend and must be treated so. The world has become enamored of fast food. While such fast food is also bad, it deprives the body of essential nutrients.

Take some time out for proper mental and body care. Pre-plan meals of the week in advance. This helps with time management. You also get a better chance of having a balanced diet.

Replenish the diet with foods rich in Omega-3 fatty acids. Trick your children into eating it. Include it in as a diet plan, not merely a supplement. Remember, brain health and body health must always work in sync.


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