‘Done for you’ pre-written blog post
Instantly download the entire 2636 word post (28 refs) and upload to your website (Here is the introduction, subheadings, and references):

Omega-3s: the fats we love to love

Omega-3s get a lot of notoriety – and for good reason! Not only is one of them essential for good health, but we don’t get enough of them in our diets.

Omega-3s are a kind of fat. Fats are not just a storable source of 9 calories per gram. Different fats are used by our bodies for different essential functions. They’re part of the membranes that surround each cell, and are especially important in the brain and nerves. They can mediate the effect of our immune cells as well as influence the production of neurotransmitters and hormones. Omega-3s are anti-inflammatory, and have health benefits for the heart, brain, and our mental health.

In fact, it’s thought that the reduced intake of omega-3s over the last few generations is one of the reasons for the increase in many of the chronic diseases we see today.

Let’s look at what exactly omega-3s are, why they’re so good for our health, and how to get enough of these lovable fats.

What are omega-3s?

The health benefits of omega-3s

There is a lot of research about the health benefits of omega-3 fatty acids. Things like anti-inflammation, heart and brain health, as well as better moods.

Omega-3s and anti-inflammation

Omega-3s and the brain

Omega-3s and mental health

Omega-3s and heart health

How to get enough omega-3s from food

Omega-3 supplements

Conclusion

Omega-3 fatty acids are essential for good health!

Some of the health benefits include reduced inflammation and pain of rheumatoid arthritis; improved brain function and mental health; and reduced risk of heart disease.

Flax is the best plant-based source of the essential omega-3, ALA. The two biologically active omega-3s, EPA and DHA, are from fish or algae. It’s always recommended to get your nutrients from food as much as possible. At least two servings of fatty fish each week is recommended.

If you consider supplementing, make sure to follow direction on the label and keep them refrigerated. If you have any medical conditions or are taking medications, make sure to speak with your health care professional.

References

Abdulrazaq M1, Innes JK1, Calder PC2.(2017). Effect of ω-3 polyunsaturated fatty acids on arthritic pain: A systematic review. Nutrition, 39-40:57-66. doi: 10.1016/j.nut.2016.12.003.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/28606571

Bäck, M. (2017). Omega-3 fatty acids in atherosclerosis and coronary artery disease. Future Science OA, 3(4), FSO236. http://doi.org/10.4155/fsoa-2017-0067
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5674268/

Baker, E.J., Miles, E.A., Burdge, G.C., Yaqoob, P. & Calder, P.C. (2016). Metabolism and functional effects of plant-derived omega-3 fatty acids in humans. Prog Lipid Res, 64:30-56. doi: 10.1016/j.plipres.2016.07.002.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/27496755
LINK: https://eprints.soton.ac.uk/398743/1/__soton.ac.uk_ude_PersonalFiles_Users_lce_mydocuments_Eprints%2520-%2520Prof%2520Calder_Accepted%2520publications%2520for%2520eprints_Baker%2520et%2520al%2520%2520Final%2520Version%2520Revised.pdf

Balk, E. M., & Lichtenstein, A. H. (2017). Omega-3 Fatty Acids and Cardiovascular Disease: Summary of the 2016 Agency of Healthcare Research and Quality Evidence Review. Nutrients, 9(8), 865. http://doi.org/10.3390/nu9080865
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579658/

Bègue, L., Zaalberg, A., Shankland, R., Duke, A., Jacquet, J., Kaliman, P., Pennel, L., Chanove, M., Arvers, P. & Bushman, B.J. (2017). Omega-3 supplements reduce self-reported physical aggression in healthy adults. Psychiatry Res, 261:307-311. doi: 10.1016/j.psychres.2017.12.038.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/29331711

Bowen K.J., Harris, W.S. & Kris-Etherton, P.M. (2016). Omega-3 Fatty Acids and Cardiovascular Disease: Are There Benefits? Curr Treat Options Cardiovasc Med, (11):69.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5067287/

Burckhardt, M., Herke, M., Wustmann, T., Watzke, S., Langer, G. & Fink A. (2016). Omega-3 fatty acids for the treatment of dementia. Cochrane Database Syst Rev, 11;4:CD009002. doi: 10.1002/14651858.CD009002.pub3.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/27063583
LINK: http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD009002.pub3/pdf

Calder, P. C. (2013). Omega‐3 polyunsaturated fatty acids and inflammatory processes: nutrition or pharmacology? British Journal of Clinical Pharmacology, 75(3), 645–662. http://doi.org/10.1111/j.1365-2125.2012.04374.x
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575932/

Calder P.C. (2017). Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans, 15;45(5):1105-1115. doi: 10.1042/BST20160474.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/28900017

Carlson, S. E., & Colombo, J. (2016). Docosahexaenoic Acid and Arachidonic Acid Nutrition in Early Development. Advances in Pediatrics, 63(1), 453–471. http://doi.org/10.1016/j.yapd.2016.04.011
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5207030/

Chaddha, A & Eagle, K.A. (2015). Omega-3 Fatty Acids and Heart Health. Circulation, 132:e350-e352. https://doi.org/10.1161/CIRCULATIONAHA.114.015176
LINK: http://circ.ahajournals.org/content/132/22/e350.long

Coorey, R., Novinda, A., Williams, H. & Jayasena, V. (2015). Omega-3 fatty acid profile of eggs from laying hens fed diets supplemented with chia, fish oil, and flaxseed. J Food Sci, 80(1):S180-7. doi: 10.1111/1750-3841.12735.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/25557903

Gintya, A.T. & Conklinb, S.M. (2015). Short-term supplementation of acute long-chain omega-3 polyunsaturated fatty acids may alter depression status and decrease symptomology among young adults with depression: A preliminary randomized and placebo controlled trial. Psychiatry Research. 229(1–2); 485–489.
LINK: http://www.sciencedirect.com/science/article/pii/S0165178115003844

Gioxari, A., Kaliora, A.C., Marantidou, F. & Panagiotakos, D.P. (2018). Intake of ω-3 polyunsaturated fatty acids in patients with rheumatoid arthritis: A systematic review and meta-analysis. Nutrition, 45:114-124.e4. doi: 10.1016/j.nut.2017.06.023.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/28965775

Health Canada, Natural and Nonprescription Health Products Directorate, Single Monographs, Fish Oil. Accessed March 2, 2018.
LINK: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=fish.oil.huile.poisson&lang=eng

Jayarathne, S., Koboziev, I., Park, O.-H., Oldewage-Theron, W., Shen, C.-L., & Moustaid-Moussa, N. (2017). Anti-Inflammatory and Anti-Obesity Properties of Food Bioactive Components: Effects on Adipose Tissue. Preventive Nutrition and Food Science, 22(4), 251–262. http://doi.org/10.3746/pnf.2017.22.4.251
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758087/

Langlois, K. & Ratnayake, W.M. (2015). Omega-3 Index of Canadian adults. Health Rep. 26(11):3-11.
LINK: http://www.statcan.gc.ca/pub/82-003-x/2015011/article/14242-eng.pdf

Martínez-Cengotitabengoa, M. & González-Pinto, A. (2017). Nutritional supplements in depressive disorders. Actas Esp Psiquiatr, 45(Supplement):8-15.
LINK: https://www.actaspsiquiatria.es/repositorio//suplements/19/ENG/19-ENG-947497.pdf

Molfino, A., Amabile, M. I., Monti, M., & Muscaritoli, M. (2017). Omega-3 Polyunsaturated Fatty Acids in Critical Illness: Anti-Inflammatory, Proresolving, or Both? Oxidative Medicine and Cellular Longevity, 2017, 5987082. http://doi.org/10.1155/2017/5987082
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5488236/

Mori TA1. (2017). Marine OMEGA-3 fatty acids in the prevention of cardiovascular disease. Fitoterapia, 123:51-58. doi: 10.1016/j.fitote.2017.09.015.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/28964873

Rapaport, M. H., Nierenberg, A. A., Schettler, P. J., Kinkead, B., Cardoos, A., Walker, R., & Mischoulon, D. (2016). Inflammation as a Predictive Biomarker for Response to Omega-3 Fatty Acids in Major Depressive Disorder: A Proof of Concept Study. Molecular Psychiatry, 21(1), 71–79. http://doi.org/10.1038/mp.2015.22
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581883/

Rogers, L. K., Valentine, C. J., & Keim, S. A. (2013). DHA Supplementation: Current Implications in Pregnancy and Childhood. Pharmacological Research : The Official Journal of the Italian Pharmacological Society, 70(1), 13–19. http://doi.org/10.1016/j.phrs.2012.12.003
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3602397/

Rutkofsky, I.H., Khan, A.S., Sahito, S. & Kumar, V. (2017). The Psychoneuroimmunological Role of Omega-3 Polyunsaturated Fatty Acids in Major Depressive Disorder and Bipolar Disorder. Adv Mind Body Med, 31(3):8-16.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/28987035

Senftleber, N.K., Nielsen, S.M., Andersen, J.R., Bliddal, H., Tarp, S., Lauritzen, L., Furst, D.E., Suarez-Almazor, M.E., Lyddiatt, A. & Christensen, R. (2017). Marine Oil Supplements for Arthritis Pain: A Systematic Review and Meta-Analysis of Randomized Trials. Nutrients, 9(1). pii: E42. doi: 10.3390/nu9010042.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295086/

Siscovick, D.S., Barringer, T.A., Fretts, A.M., Wu, J.H., Lichtenstein, A.H., Costello, R.B., Kris-Etherton, P.M., Jacobson, T.A., Engler, M.B., Alger, H.M., Appel, L.J. & Mozaffarian, D. (2017). Omega-3 Polyunsaturated Fatty Acid (Fish Oil) Supplementation and the Prevention of Clinical Cardiovascular Disease: A Science Advisory From the American Heart Association. Circulation, 135(15):e867-e884. doi: 10.1161/CIR.0000000000000482.
LINK: http://circ.ahajournals.org/content/circulationaha/135/15/e867.full.pdf

Watanabe, Y. & Tatsuno, I. (2017). Omega-3 polyunsaturated fatty acids for cardiovascular diseases: present, past and future. Expert Rev Clin Pharmacol, 10(8):865-873. doi: 10.1080/17512433.2017.1333902.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/28531360

Whittington, R. A., Planel, E., & Terrando, N. (2017). Impaired Resolution of Inflammation in Alzheimer’s Disease: A Review. Frontiers in Immunology, 8, 1464. http://doi.org/10.3389/fimmu.2017.01464
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5681480/

Zárate, R., el Jaber-Vazdekis, N., Tejera, N., Pérez, J. A., & Rodríguez, C. (2017). Significance of long chain polyunsaturated fatty acids in human health. Clinical and Translational Medicine, 6, 25. http://doi.org/10.1186/s40169-017-0153-6
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5532176/