Is omega 3 anti-inflammatory?
Omega 3 fatty acids are healthy fats that have long been considered beneficial for heart and eye health and brain function. However, omega 3 fatty acids are also thought to have anti-inflammatory properties in the body and potentially lower the risk of common chronic health conditions, like cardiovascular disease.
In this guide, we explain more about what omega 3 is and how its may have anti-inflammatory properties that are beneficial to your health.
What are omega 3 fatty acids?
Omega 3 fatty acids are polyunsaturated fats often known as ‘healthy fats.’ They play an important role in the normal functioning of many cells in the body by:
- Providing structure to cells
- Supporting interactions between cells
- Supporting eye and brain health
- Supporting the health of body systems (like the cardiovascular and endocrine system)
- Providing the body with energy
Omega 3 fatty acids are essential nutrients for many body processes, but as our bodies cannot make enough of them, it’s important to get them from the foods we eat. Naturally rich sources of omega 3 fatty acids include oily fish as well as plant sources like flaxseeds and walnuts.
What are the different types of omega 3 fatty acids?
There are three main types of omega 3 fatty acids:
- EPA (eicosapentaenoic acid) – EPA has several important functions in the body and part of it can be converted to DHA. EPA is mainly found in animal products, such as fatty fish and fish oil.
- DHA (docosahexaenoic acid) – DHA is a key structural component of the brain and the retina of the eyes. Like EPA, DHA is mainly found in animal products.
- ALA (Alpha-linolenic acid) - ALA is mainly used for energy, but it can also be converted into the biologically active forms of Omega 3, EPA and DHA. ALA is usually found in plants.
Benefits of omega 3 fatty acids
Omega 3 fatty acids offer numerous benefits, including:
- Lowering your triglyceride levels – triglycerides are a type of fat found in the blood, which can cause cardiovascular disease and increase your risk of heart attacks and stroke if your levels are too high
- Raising the levels of HDL (good) cholesterol in your blood
- Lowering your blood pressure
Are omega 3 fatty acids anti-inflammatory?
Some research suggests that omega-3 fatty acids have anti-inflammatory properties that can help reduce inflammation in the body.
Inflammation is the body’s natural response to infections and damage, so it is vital for overall health. However, when inflammation persists for longer than necessary, known as chronic inflammation, it can contribute to many chronic illnesses, such as heart disease or diabetes.
It is not fully understood how omega 3 fatty acids work to reduce inflammation in the body, but it is thought they help by:
- Increasing the levels of anti-inflammatory molecules in the body
- Helping clear out post-inflammatory residues
- Helping inactivate pro-inflammatory responses
What health conditions are omega-3 fatty acids beneficial for?
Some studies show that omega-3 fatty acids can lower the risk of numerous chronic health conditions, such as:
- Autoimmune disorders
- Skin diseases
- Kidney disease
- Arthritis
- Depression
- Cardiovascular disease (CVD)
- Some forms of cancer
- Alzheimer’s disease and dementia
- Age-related macular degeneration
What foods are naturally rich in omega-3 fatty acids?
Fish is one the best sources of omega-3 fatty acids, so trying to include more fish in your diet can be an easy way to boost your levels. Some of the best fish to eat to boost your omega 3 fatty acid levels include:
- Mackerel
- Salmon
- Herring
- Anchovies
- Whitefish
- Tuna
- Halibut
- Sardine
If you don’t eat fish, for dietary reasons or because you don’t like it, other foods naturally rich in omega-3 fatty acids you can include in your diet include:
- Ground flaxseed
- Walnuts
- Edamame beans
- Chia seeds
Omega 3 fatty acid supplements
If you are struggling to incorporate foods naturally rich in omega 3 fatty acids in your diet, taking an omega 3 fatty acid supplement can be beneficial.
Before you start taking a supplement it is best to check your omega 3 fatty acids levels by discussing with your doctor first and getting an Advanced Omega 3 & 6 Test to check your levels.
Omega 3 and 6 blood test
If you are keen to take a proactive approach to managing your health and wellbeing, having a private Advanced Omega 3 & 6 Test can provide insights into your current Omega 3 to Omega 6 levels ratio. This can enable you to take practical steps to address any imbalance and decrease your risk of some common inflammatory illnesses linked to elevated Omega 6 levels, like heart disease and type 2 diabetes.
In addition, you can also take steps to include more sources of Omega 3 into your diet or consider whether supplementation may be a better approach to ensure you get all the essential fatty acids you need to stay in prime health.
At Bluecrest Wellness, we offer appointments across the UK, so you can book an Advanced Omega 3 & 6 Test at a time and location to suit you. Plus, you can be confident that we will deliver fast, efficient and accurate results as we have established links with leading UK laboratories and are fully accredited for a wide range of private blood checks.
