Omega-3 fatty acids offer numerous health benefits, including cardiovascular protection, brain development support, improved vision, reduced inflammation, and enhanced skin health. The average adult woman requires about 1,1 g of total omega-3 fatty acids daily (including plant-based alpha-linolenic acid, or ALA), while men need 1,6 g. Certain dietary choices can easily lead to a long-term deficiency in this essential fat, according to Eating Well.

Avoiding fatty fish and seafood

Fatty fish and seafood are abundant sources of omega-3, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which the body can readily absorb and utilize. Individuals who do not consume these foods often fail to meet their omega-3 requirements, according to Very Well Health. Over time, a persistent omega-3 deficiency can negatively affect cardiovascular health, brain function, vision, and the body's anti-inflammatory capabilities.

Dehydration also impacts the body's omega-3 absorption. Photo: Anh Ngoc.

Inadequate water intake and fiber deficiency

When the body is dehydrated, the digestive system operates less efficiently, producing fewer digestive enzymes and bile, which hinders optimal omega-3 absorption. A lack of dietary fiber can disrupt gut microbiota balance, increase inflammation, and impair fat metabolism, leading to inefficient omega-3 utilization. Additionally, slow digestion and constipation can reduce the overall absorption of nutrients.

Consuming too much omega-6

Both omega-6 and omega-3 are essential fatty acids that require a balanced intake. A diet excessively rich in omega-6, often found in processed foods, fried items, or certain vegetable oils like corn oil, soybean oil, and sunflower oil, can create an an imbalance between omega-6 and omega-3. This imbalance may hinder the body's ability to efficiently convert plant-based omega-3 (ALA) into EPA and DHA, and can negatively impact cardiovascular benefits and inflammatory responses.

Prioritizing healthy fat sources like olive oil and incorporating fatty fish such as salmon, mackerel, and sardines about two times per week can help increase dietary omega-3 intake, according to WebMD.

High intake of refined sugar

A diet high in refined sugars, such as those found in candies, soft drinks, and industrial sweets, can disrupt fat metabolism, reducing the effective utilization of beneficial fatty acids, including omega-3. Such diets are also often associated with chronic inflammation within the body, which can diminish the anti-inflammatory effects of omega-3. Furthermore, individuals who consume large amounts of sugar tend to eat fewer healthy foods like fatty fish, nuts, and green vegetables, leading to an omega-3 deficiency over time.

Le Nguyen (Compiled)