Since we probably all heard of omega-3 but do we really know what it is about and how it helps our body essentially? My guess is no, beacuse I didn’t know before.

So let’s not make it complicated, omega-3 is a type of polyunsaturated fat that’s essential for your body. Since your body is unable to produce omega-3 you will have to source it from your diet.

The 3 main types are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). ALA is mostly found in plant-based sources like flaxseed, while DHA and EPA come from fish and algae.

After all the introduction, you must be thinking “well you haven’t explain why our body need it >:(“.

Well let me explain your body uses omega-3 to build cell membranes, support hormone production, and reduce inflammation. It’s especially important for the brain, eyes, and heart.

Yes and here’s why. DHA, in particular, is a structural fat in your brain. Around 60% of your brain is made of fat, and DHA plays a critical role in brain cell communication. Several studies suggest that omega-3 can:

> Improve cognitive performance
> Support memory and learning
> Slow age-related cognitive decline
> Even improve mood and reduce symptoms of depression and anxiety

While DHA mostly comes from fatty fish, plant-based omega-3 like ALA from flaxseed can be converted into DHA and EPA in your body. It still gives benefits, especially when you take it regularly.

There’s no universal recommendation, but experts suggest:

> 250–500 mg of EPA + DHA daily for adults for general health
> 1,000 mg or more for those with specific health concerns
> 1.1–1.6 grams of ALA per day for plant-based omega-3 (like from flaxseed)

The average diet in Singapore is often low in omega-3, especially for people who eat less fish or follow a plant-based lifestyle.

Not getting enough omega-3 may not cause obvious symptoms right away, but over time, deficiency can lead to:

> Fatigue
> Dry skin
> Poor concentration
> Mood swings
> Joint discomfort

Omega-3 plays a quiet yet crucial role in helping your body run smoothly — from keeping your heart healthy to supporting your immune system.

Adding omega-3 to your meals is easy. Eat fatty fish like salmon or sardines a few times a week. Use flaxseed, canola or avocado oil in dressings, and sprinkle ground flaxseed or chia seeds into smoothies, yogurt, or oatmeal. Walnuts, leafy greens, and seaweed also provide small amounts. Even simple swaps like these can help boost your daily omega-3 intake.

Don’t worry if you are vegan! Because flaxseed is one of the richest plant-based sources of Omega-3 (ALA). Just one tablespoon a day can boost to your Omega-3 intake!

💡 Tip: Mix ground flaxseed into your morning oats, smoothies, or sprinkle it on stir-fried veggies. You won’t even notice it’s there — but your body will.

Is omega-3 really that good? Well according to scientific research, yes. Whether you get it from fish, algae, or plant-based sources like flaxseed, it is one nutrient you don’t want to skip.