Omega-3 fatty acids are polyunsaturated fats – more commonly referred to as “healthy fats” – that we need to consume through diet since our bodies cannot produce them themselves. Omega-3 essential fatty acids help ensure our bodies work effectively, reduce inflammation and fight certain diseases.
People with higher levels of omega-3 in their blood are less likely to report hearing problems. To increase your intake, consume seafood or take fish oil supplements with clearly listed amounts of EPA and DHA per serving.
Fish
Omega-3 fatty acids (or “healthy fats”) are essential essential nutrients, or “essentials”, your body needs but can’t produce on its own. Omega-3s form part of the support structure for every cell in your body and are particularly vital in helping the heart, lungs, and blood vessels work optimally – possibly helping reduce inflammation, reduce irregular heartbeats risk, and bring down blood pressure slightly – plus may aid with cancer, depression and ADHD prevention!
Fish is your go-to source of omega-3s. Trout, sardines, salmon and herring are excellent examples; but walnuts, edible seeds, flaxseeds and hempseed oil as well as algae oils can all provide ample omega-3s.
Researchers found that people consuming diets rich in omega-3s experienced reduced rates of hearing loss compared to those not eating enough. Further research suggests balancing both omega-3 and omega-6 fats (found in foods like vegetable oils and nuts) for optimal health is critical (13)
Nuts & Seeds
Nuts and seeds provide a delicious source of plant protein as well as healthy fats. Packed full of monounsaturated and polyunsaturated fatty acids while low in saturated fat, nuts and seeds contain many omega-3 fatty acids which have been proven to reduce LDL or “bad” cholesterol levels.
Seeds may not garner as much recognition as nuts, but they’re still an excellent source of omega-3s and other heart-friendly nutrients. According to MyPyramid.gov of the U.S. Department of Agriculture, including nuts and seeds in your diet is recommended, along with fish.
Nuts and seeds have been linked to improved heart health in multiple studies, but the exact reasons remain elusive. One theory suggests that nuts’ high concentration of monounsaturated fatty acids could lower levels of “bad” cholesterol while simultaneously reducing inflammation; other possibilities include other dietary fats found in meats which contain pro-inflammatory arachidonic acid or cooking oils like corn, sunflower, soybean, sesame seed peanut and cottonseed oil which contain omega-6 fatty acids that our bodies need to produce arachidonic acid.
Vegetables
Omega-3 fatty acids are essential to human health and must come from your diet in order to function. Fish is the ideal source, though other sources such as flax seeds may also offer these essential nutrient.
Researchers have recently reported that increasing omega-3 consumption may help prevent hearing loss. Omega-3s may promote healthy blood flow to the cochlea, an inner ear structure responsible for transmitting sound to the brain. Achieve healthy cochlear circulation for optimal hearing.
Omega-3s can be found in two forms, triglycerides and phospholipids. Triglycerides consist of three fatty acids bound by glycerol; two of those same fatty acids can then be attached via glycerol to two phosphate groups via glycerol – this means you can increase omega-3 intake through eating fish, nuts or seeds or supplements; for optimal results seek a balanced diet first and consult your physician prior to beginning new supplement regimens.
Fruits
Inflammation is one of the main factors involved in numerous psychiatric and neurodegenerative conditions. Research has demonstrated that omega-3 polyunsaturated fats (n-3 PUFAs) may reduce depression and anxiety symptoms as well as exert powerful anti-inflammatory properties. When processed through our bodies, omega-3 PUFAs convert to specific metabolites known as pro-resolving mediators (SPMs), which serve as strong anti-inflammatory agents.
Eicosanoids, signaling molecules produced from omega-3 PUFAs, play an integral part in many bodily functions including inflammation reduction and blood pressure regulation. Because Western diets tend to contain too many omega-6 PUFAs, it’s crucial that we ensure sufficient amounts of omega-3s so our bodies maintain an appropriate ratio between these two forms of fatty acids.
DHA and EPA are two of the most potent omega-3 polyunsatured fatty acids (PUFAs). You can find DHA in cold-water fish such as salmon, sardines, mackerel, herring, cod and anchovies; vegetarian sources include flaxseeds, walnuts and canola plant oils as well as fortified foods and provider-approved dietary supplements.
