by Sandra Piddock

Created on: December 13, 2010   Last Updated: November 23, 2011

Omega-3 fatty acids are essential fatty acids - they cannot be synthesised by the body, so must be obtained from the diet. Research conducted during the last 20 years or so has identified the effects of Omega-3s on general health, and their role in the prevention and alleviation  of some medical conditions.

Good sources of Omega-3s are cold water fish such as salmon, cod, halibut, mackerel, tuna and sardines. In addition, some nuts and oils, as well as green leafy vegetables such as Brussels sprouts, cabbage and spring greens also provide these important nutrients. These are just some of the health benefits of Omega-3 fatty acids.

Heart healthy

The single most important health benefit of Omega-3s is their impact on heart health. In countries where fish features prominently in the diet - such as Japan, Spain, Italy, Greece and Greenland - incidence of heart disease is much lower than in other countries. Omega-3s lower levels of blood triglycerides, at the same time raising levels of 'good' HDL cholesterol, thus reducing the risk of atherosclerosis.

Omega-3s also help to stabilise irregular heart rhythms, which can reduce the risk of heart attack. The nutrients have mildly anti-coagulant properties, so potentially fatal blood clots are also less of a risk. It's also believed Omega-3s helps to lower blood pressure slightly, as well as reducing the risk of inflammation in the blood vessels. All this is good news for the heart.

Good for the brain

The brain consists mainly of beneficial fats, and most of these are Omega-3 fatty acids. Therefore, Omega-3s are important to brain development, and research indicates that regular consumption can prevent or alleviate conditions such as Alzheimer's, depression and attention defecit hyperactivity disorder (ADHD). 

Omega-3s help to keep the cell membranes surrounding the neurons pliable. Neurons are the Mercurial cells of the body. They send messages around the brain and to other parts of the body, and the cell membranes need to be flexible for this internal message system to work effectively.

Anti-inflammatory

As mentioned, the anti-inflammatory properties of Omega-3s are crucial in preventing coronary heart disease. Omega-3s are also beneficial for people with inflammatory conditions such as rheumatoid arthritis (RA), psoriasis, Crohn's Disease and irritable bowel syndrome (IBS). In fact, any condition whose name ends in 'itis' - meaning

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