When it comes to healthy eating, there’s always mention of omega-3 fatty acids, which—not surprisingly—are also known as “good fats” precisely because of their beneficial properties.
But what exactly are they and why are they so important for health? “Omega-3s are polyunsaturated fatty acids classified as essential because our bodies cannot produce them and they can only be obtained through diet,” explains Dr Chiara Boscaro, a biologist and nutritionist at the San Siro Clinical Institute in Milan and the Zucchi Clinical Institutes in Monza. “These are important molecules from a health perspective because they play a vital role in the proper functioning of our bodies.”
Benefits for brain health
An adequate intake of omega-3 through the diet provides several benefits: “It helps maintain normal blood cholesterol levels,” explains the expert “and supports heart function, eye and skin health and is also essential during pregnancy for the development of the foetus’s brain, retina and central nervous system.”
Thanks to their anti-inflammatory and antioxidant properties, omega-3s are now also known to be a true panacea for the brain.
“Essential polyunsaturated fatty acids contribute to the maintenance of normal brain function,” confirms Dr Boscaro. “Numerous studies have shown that an adequate intake of omega-3s is associated with improved brain function in terms of memory and concentration, as well as preventing cognitive decline. Regular consumption appears, in fact, to help slow brain ageing, reducing the risk of developing neurodegenerative diseases such as Alzheimer’s.”
Omega-3 and depression
The effects may even extend to mental wellbeing. Some studies suggest that low levels of omega-3 may contribute to the development of disorders such as anxiety and depression. “Through specific biological mechanisms, these fatty acids facilitate the release and reception of neurotransmitters such as serotonin and dopamine, which, as we know, play a key role in regulating mood.”
It’s not just about fish!
However, not all omega-3s are the same: there are three different types, classified based on their chemical structure and the sources from which they come.
“Foods of animal origin contain the most biologically active forms, called EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid),” explains the nutritionist, “while in plant-based foods, almost all omega-3s are found in the form called ALA (alpha-linolenic acid), which must be converted into EPA and DHA in order to perform its biological functions.”
Which foods are richest in omega-3s?
“Among animal sources, fish such as salmon, mackerel, tuna, sardines and herring,” explains the expert, “while plant-based sources consist mainly of seeds, including flax, chia and hemp seeds and nuts such as walnuts, hazelnuts and peanuts, and soy. Although in small amounts, leafy green vegetables can also contain omega-3s.”
Even those who don’t like fish can therefore ensure a good intake of these valuable fats through their diet. How? Here are 5 strategies suggested by the nutritionist:
Make a (smart) bowl of porridge for breakfast
Chia seeds are among the best plant-based sources of omega-3 fatty acids and are also rich in fibre. But how can you fully reap their benefits? “The best way is to combine them with yogurt or a plant-based milk by making overnight porridge,” suggests Dr Boscaro. For one serving , you’ll need about 40 grams of rolled oats, 10 grams of chia seeds (about one tablespoon), 200 ml of soy milk and if desired, a teaspoon of honey to sweeten. Then let it sit in the fridge overnight.
Choose the right snack
Although nuts generally contain mostly omega-6, walnuts are an important exception: their omega-3 content reaches about 6 grams per 100 grams. “That’s why they make the perfect snack,” suggests the nutritionist. “Just eat a handful: about 3–4 walnuts on their own or with a fresh fruit salad.”
