What is omega 3?

 Omega 3 is a polyunsaturated fat that can help maintain the health of your body and brain in many ways. It is an essential fat which means that your body cannot make it on its own, so you must get it from the food you eat. This article unpacks how omega 3 helps with inflammation and protects the liver. 

How do omega 3s impact my health? 

Oftentimes, we see inflammation in a negative light. However, inflammation is a natural response that helps the body fight infections and respond to injury. If the response continues over long periods of time or becomes chronic, inflammation can then become harmful to the body, even contributing to chronic diseases like cancer and heart disease. However, omega 3 can help lower inflammation in the body. Omega 3 does this by slowing the production of the proteins that cause inflammation. For example, a randomized control trial (RCT) study on the health impacts of omega 3 found a 14% decrease in production of inflammation causing proteins among participants that received an omega 3 capsule compared to those who received a placebo after 12 weeks. Several other studies (see here and here) also support the link between greater omega 3 intake and reduced inflammation. 

Even better, omega 3 may be especially helpful for the liver. A review of omega 3 effects in people living with MASLD found that liver fat was significantly reduced when given omega 3. The same review also found significant improvement in patients’ aspartate aminotransferase (AST) levels. Another review of omega 3 found promising impact on reducing liver inflammation. 

How can I learn more or get access to healthy foods? 

Try our tools below. Ina® delivers nutrition guidance to help people with diet-related chronic conditions (like cancer, heart disease, kidney disease, and more) manage their health—and to help healthy individuals optimize their nutrition and prevent illness. Our Search Tool can help you find nearby food pantries by zip code.