All About Omega-3 Fatty Acids: Sources and Benefits

What are Omega Fatty Acids?

Omega-3 fatty acids are good for the eyes, skin, and heart. It can also help you support normal blood pressure. It's a type of fat that the body doesn't produce, so the ideal way to get it is through the food we eat.

Omega-3 for Heart Health


Omega-3 boosts heart health. It can help keep your arteries’ linings smooth by preventing plaque formation. This minimizes the risk of constricted arteries and promotes healthy blood flow from the heart to the rest of the body.

Omega-3 for Blood Pressure

They help lower blood pressure levels as well, which greatly benefit those who are obese and overweight. Elevated blood pressure can cause clotting. Fortunately, omega fatty acids can reduce your risk of developing blood clots. They do this by preventing platelets from clumping.

Omega-3 for Clear Vision


They're also good for the eyes. Fatty acids are essential for healthy eye function because they are a major part of the retina. It can help you keep a clear eyesight as you age. Babies can also gain improved vision if they consume infant formula that's fortified with DHA, a type of omega-3.

Omega-3 for Healthy Skin

It also keeps the skin healthy as it regulates the function of cell membranes, an integral part of the skin. Getting enough omega fatty acids can help reduce your risk of developing acne because they help manage skin moisture and oil production.

Where to Get Them 


Oily fish is excellent source of omega fatty acids. These fish include:

  • salmon
  • catfish
  • sardines
  • mackerel
  • tuna

You can also get it from other types of seafood such as:

  • crab
  • oysters
  • clams
  • mussels
  • lobster
  • scallops
  • shrimp

Plant-based Sources of Omega-3

Vegans and vegetarians can still enjoy their benefits by loading up on nuts, seeds, and vegetable oils. Adding tofu, seaweed, and edamame to your diet will boost your fatty acid levels as well.

Here are some seeds and nuts that are rich in omega 3.

  • walnut
  • chia seed
  • pumpkin seed
  • peanut
  • sunflower seed
  • hazelnut

You can also get it from plant-based oils such as:

  • canola
  • sesame
  • sunflower
  • corn
  • soybean
  • mustard

How to Ensure that You Get Enough


Eating a balanced diet will help you get good fatty acid levels. Including fish, nuts, and vegetable oils in your meals will greatly help as well.

When you’re trying to meet all the daily nutritional requirements from vitamin A to omega 3, it can be overwhelming to keep track of all the food you need to eat to get it. Dietary restrictions can also limit your food intake. To ensure that you get a daily dose of omega 3, consider taking fish oil supplements.

If you’re looking for an all-natural supplement, try NutriliteTM Omega 3 Complex. This product has no artificial food coloring, flavor, or preservatives. You may take one capsule every day with a meal.

How Much do I Need per Day?

The guidelines released by health organizations about its daily recommended intake vary, but most of them say that 250–500 mg of joint DHA and EPA is enough for healthy adults. EPA and DHA are types of omega-3 that you can get from eating fatty fish and taking fish oil supplements.

The Nutrilite™ Omega 3 Complex soft gel capsule is free from artificial flavors, colors, and preservatives. Using the best of science and the best of nature, Nutrilite makes an authentic and sustainably sourced Omega 3 Complex soft gel, which offers an easy way to fill dietary gaps from a good quality source. Try it here.