Omega 3

Omega 3 Fatty Acids - What is it?

All rise for the mighty omega 3 fatty acids. It's the essential nutrients that get you up and going! Not only does omega 3 support your body to keep it healthy, but it’s also an energy source that keeps your immune system functioning at its best. It’s a good idea to fuel yourself up for your next adventure with omega 3 while we break down how it can support your body.

Omega 3 are essential fats, and in order to get them into our bodies - we must get them from the food we eat or take supplements. The good news is, it’s easy to find Omega 3 in different food sources! Not only can it be found in animal products like fish, but it can also be found in non-animal products like algae and nuts; thank goodness for our vegetarian and vegan chums. You’re going to want to make a supermarket list by the end of this!

So What Makes Omega 3 Special? 

Well, there are 3 types of omega-3 fatty acids. There are ALA, DHA and EPA. 

  • ALA - Alpha-linolenic acid

Your body uses this type of omega 3, the most common out of the others, as an energy source. ALA is mainly found in plant oils, foods like flax seeds, flaxseed oil, canola oil and soybeans are all enriched with ALA. 

  • DHA - Docosahexaenoic acid

According to online experts, this is the most important type of omega 3 in your body. DHA is a fundamental component in your body, it helps support the retinas of your eyes and parts of your brain. DHA is found in animal products like meat, eggs and fatty fish.

  • EPA - Eicosapentaenoic acid 

Just like DHA, this type of omega 3 can also be found in animal products - especially fish oil and fatty fish. It should be noted that people on a vegetarian or vegan diet can lack DHA and EPA. On a more positive note, there are microalgae supplements that will ensure they can get enough of the essential omega 3 fatty acids. 

5 Benefits of Omega 3 

Although omega 3 is an essential nutrient that is used to support your body with an array of extremely impressive health benefits. It’s important to note that omega 3 is not the be-all and end-all - it’s not a cure for any medical issues, but it does provide support to keep your body functioning, so you stay healthy and active. 

Keep on reading so you stay in the know on the 5 universally known benefits of consuming omega 3 - that can be backed up by scientific evidence! Let’s get into it, these are the 5 benefits of omega 3. 

  1. Omega 3 may have anti-inflammatory properties

Chronic inflammation, which is also known as low-grade inflammation, can be linked to the development of heart disease and obesity, according to online experts. PubMed Central claims omega 3 may exhibit anti-inflammatory effects; it has all the good fats that may reduce oxidative stress and inflammation.

  1. Lower cholesterol

A 2000 study found that a 1.2 g of DHA supplements daily increased the “good” cholesterol. In the same study, it was discovered that omega 3 fatty acids may reduce the “bad” cholesterol.

  1. Lower blood pressure

Vascular health may be improved after daily consumption of omega 3. This happens because the bioavailability of nitric oxide increases. Nitric oxide works to induce the blood vessels to relax.

  1. Support for autoimmune diseases 

Omega 3 rich foods and supplements may support those who are affected by autoimmune diseases by reversing the progression. 

  1. It’s great for skin

The structural component of your skin is DHA. It is responsible for the healthy cell membranes that make up a large part of your skin. EPA also benefits the skin in plenty of great ways, including:

  • Managing the hydration and oil levels of the skin
  • Supporting the prevention of hyperkeratinization of hair follicles which are the small red bumps that appear on the skin
  • Reduce premature ageing of the skin 
  • Reduce the prospect of up-and-coming acne

Omega 3 Rich Foods

Fish/Seafood - Salmon, Herring, Oysters, Sardines and Anchovies

Food from the sea, what a magnificent source of food - packed full of a variety of nutrients. There are plenty of ways to prepare fish, making it a versatile meal. You can smoke them, grill them as fillets, get them canned or even chuck them on a hearty pizza! Whatever you do, they’re delicious and don’t require much preparation. Make sure you include fish in your grocery shopping list this week for a natural dose of the old omega! 

Flax seeds

These small gems are such a rich source of ALA omega 3 fatty acids. Flax seeds are an  excellent source of fibre, magnesium and other nutrients. Just one tablespoon of flaxseed has 2,350 grams of ALA. You can sprinkle them on top of your cereal and yoghurt or even purchase bread with flax seeds! 

Chia Seeds

These marvellous seeds are surprisingly nutritious; they’re packed full of other nutrients like magnesium, manganese and selenium. Not only do they contain ALA, but two tablespoons of chia seeds provide protein and a whopping amount of different essential amino acids. Add chia seeds to your smoothies, juices, and oatmeal, or you can even sprinkle them on top of your salads to get your boost of omega 3!


Walnuts are brimming with nutrition and fibre. They contain important plant compounds, vitamin E, manganese and high amounts of copper. Walnuts in their whole form - including the skin, pack plenty of antioxidants. These little nuts are easy to incorporate into your meals; just garnish your salads and dessert with walnuts!

Soy Beans

These magical beans are an excellent source of fibre and vegetable protein. Soybeans are high in good fats like omega 3 and omega 6. Along with being high in good fats, they also contain potassium, vitamin K and riboflavin. Include soybeans into your daily routine by using soy milk or maybe sip on some miso soup! 

Good Vitamin Co’s Very Own Yummy Gummies 

If all these health benefits sound like a bit of you, reach for omega 3 supplements or incorporate these omega 3 rich foods into your diet. We’ve got deliciously chewable gummies for your children to get their boost of brain power; it’s full of the good stuff to keep your wee explorers discovering the world around them. Treat your little ones with our Kids Good Omega 3 Supplements today! 

Live bright and full, and get the most out of your day by taking Omega 3 supplements alongside our yummy selection of other supplements. 

Shop here for our full range of delicious gummies →