There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Omega-3 fatty acids are important for brain health because they can reduce the production of beta-amyloid plaques, which are linked to Alzheimer's disease. They also support the development and function of brain cells and possess anti-inflammatory properties.

Consuming foods rich in omega-3 fatty acids can also lower the risk of Alzheimer's disease, dementia, and other cognitive function problems. High levels of omega-3 fatty acids also boost blood flow and oxygen delivery to the brain, promote the development of new brain cells, and enhance connections between existing cells.

These fats can regulate neurotransmitters involved in sleep, helping to prevent insomnia. Balanced levels of omega-3s contribute to better sleep quality and increase rapid eye movements during deep sleep.

Foods rich in omega-3 fatty acids include fish and other seafood such as: salmon, mackerel, tuna, herring, and sardines. Other sources are eggs, yogurt, juice, milk, and soy drinks. Nuts like flax seeds, chia seeds, and walnuts, along with vegetable oils such as flaxseed oil, soybean oil, and canola oil, also contain omega-3s.

Walnuts are rich in omega-3 fatty acids. Photo: Bao Bao

Walnuts are rich in omega-3 fatty acids. Photo: Bao Bao

Daily omega-3 requirements vary by age. Typically, the body can absorb sufficient omega-3 fatty acids through diet, making supplementation rarely necessary.

According to the U.S. National Academy of Medicine, the daily omega-3 intake from food for children aged one to three years is 0,7 g; for those aged four to eight years, it is 0,9 g. Children aged nine to 13 years require approximately 1-1,2 g, while individuals aged four to 18 years need 1,1-1,6 g. Males aged 18 and older should consume 1,6 g daily, and females require 1,1 g of omega-3 per day. Pregnant women need to increase their omega-3 intake, ensuring 1,4 g daily, with breastfeeding women requiring a similar amount.

Patients with bipolar disorder or those taking blood-thinning medications should reduce their intake of omega-3 fatty acid supplements due to an elevated risk of bleeding. Individuals who do not absorb enough omega-3 fatty acids through their diet may consider supplements, but they should consult a doctor for appropriate dosage. Over-supplementation can lead to side effects such as: a fishy taste or discomfort in the mouth, bad breath, diarrhea, headache, heartburn, nausea, and stomach pain.

Anh Chi (According to Very Well Health)