What Are Omega-3 Fatty Acids?

Here at Omega 3 Nutrition, our focus is encouraging people to include omega-3 fatty acids in their diet. But what is omega-3? Why is it important? Here is a simple explanation of what omega-3s are, how they work, and all the benefits surrounding them.

What are omega-3 fatty acids?

Omega-3s are fatty acids, the building blocks of fat stored in our bodies. They affect metabolism, function, and response to hormones. They are also energy sources for your cell walls that help keep your heart, lungs, blood vessels, and immune system healthy. While you digest, fats are broken down into fatty acids for the blood stream. They are the primary structural component for the brain, making up 8% of the brain.

There are 3 main omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic (EPA), and docosahexaenoic acid (DHA). While DHA and EPA are found primarily in seafood, ALA is mainly found in plant oils, nuts, and vegetables. Your body cannot produce omega-3s on its own, so it is important to get them from the foods you eat. EPA and DHA are important for brain protection and structure.

Benefits of omega-3 fatty acids

There are many benefits of omega-3s. Be sure to get the recommended amounts to reap its complete benefits! Low levels of DHA have been linked to depression, anxiety and memory issues. However, there are so many more benefits than just helping improve mental health.

Omega-3s may:

  • Support blood flow to the brain
  • Improve mood, memory, and concentration
  • Help lower depression and anxiety symptoms
  • Reduce inflammation
  • Lower blood pressure
  • Reduce risk of cardiovascular disease
  • Maintain the lining of arteries
  • Reduce the risk of blood clots
  • Help manage rheumatoid arthritis
  • Manage cholesterol 
  • Have anti-aging properties
  • Help prevent certain cancers
  • Reduce symptoms of ADHD

Foods high in omega-3 fatty acids

Whether you're vegetarian, vegan, or a meat connoisseur, there are options for foods that contain omega-3s. Below is a list of omega-3 rich foods you can find in your local grocery store.


  • Salmon
  • Mackerel 
  • Oysters
  • Shrimp
  • Sardines
  • Seabass


  • Hemp seeds
  • Chia seeds
  • Walnuts
  • Flaxseeds
  • Edamame
  • Kidney beans
  • Wheat germ
  • Omega 3 Granola Bars


  • Guavas
  • Raspberries
  • Blackberries
  • Strawberries
  • Blueberries
  • Mangoes


  • Brussel sprouts
  • Spinach
  • Cauliflower
  • Avocado

Our mission

Here at Omega 3, our mission is to empower you to take charge of your brain health through daily nutrition. Omega 3 granola bars have 1250 MG of omega-3s per bar, enough to fuel your body. Try cranberry, cinnamon, or get both with the variety pack! Prioritize your brain health because it is essential to your overall health.



PC;, C. (n.d.). Functional roles of fatty acids and their effects on human health. JPEN. Journal of parenteral and enteral nutrition. Retrieved October 30, 2022, from https://pubmed.ncbi.nlm.nih.gov/26177664/ 

Omega-3 fatty acids: An essential contribution. The Nutrition Source. (2019, May 22). Retrieved October 30, 2022, from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/ 

Omega-3 fatty acids: Foods & Benefits. Cleveland Clinic. (n.d.). Retrieved October 30, 2022, from https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids 

U.S. Department of Health and Human Services. (n.d.). 7 things to know about omega-3 fatty acids. National Center for Complementary and Integrative Health. Retrieved October 31, 2022, from https://www.nccih.nih.gov/health/tips/things-to-know-about-omega-fatty-acids

O'Brien, J. S., & Sampson, E. L. (1965, October 1). Lipid composition of the normal human brain: Gray matter, white matter, and myelin *. Journal of Lipid Research. Retrieved October 31, 2022, from https://www.jlr.org/article/S0022-2275(20)39619-X/fulltext