Daily Dose: Omega-3

It's good for your joints, skin, vision, brain, heart, helps lower bad cholesterol levels and even boosts fertility. It's an anti-ager and an anti-inflammatory. It's found naturally in a variety of delicious foods including walnuts, salmon, tuna, olive oil and avocados. It's omega-3 – and it's time you got to know the daily dose that's good for just about every single part of your body.

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  • Fights Wrinkles: As we age, fat cells in our skin's third layer thin out and tend to get a bit bumpier; omega-3s help make that layer thicker and smooth. The effect? Wrinkles go away and skin becomes fuller.
  • Protects Vision: Our eyes' retinas are a membranous structures and the whole eye is covered in a soft double layer of membranes, making your eyes' health dependent on the liver (who knew?). The liver helps metabolize fat-soluble vitamins that feed and maintain those membranes. If you're deficient in DHA, it affects how we see by delaying the system that converts light into neural energy in the retina.
  • Pumps the Heart: Where to begin? Omega-3s reduce triglycerides, stabilize your heartbeat, make platelets "less sticky" and can even lower blood pressure. The EPA you get with your daily DHA dose helps prevent artery-blocking clots. In the Iowa Nurses Study (and 3 others), 1 ounce of nuts a day decreased the incidence of heart disease between 20 and 60 percent.
  • Attacks Acne: It may surprise you to know that an inadequate intake of omega-3 fatty acids contributes to breakout-prone skin. Trade sugar (and meat) for avocados, walnuts, salmon or trout to help control acne.
  • Clears Cholesterol: Boosts levels of HDL (the good cholesterol) and helps clear your arteries.
  • Boosts the Brain: In keeping your arteries clear, you're immediately improving brain function. They also alter your neurotransmitters to help reduce depression.
  • Enhances Fertility: Improves fertility rates in both males and females by improving sperm's swimming ability and the environment for implantation in women.
  • A Pregnancy Prerequisite: Omega-3 fatty acids directly affect brain development, making it crucial for expectant mothers. Additionally, research indicates they decrease a mother's risk of depression. When the mother doesn't have enough of these essential fatty acids, the baby borrows from her. Some prenatal vitamins now include omega-3s, so be sure to check the label or grab a handful of walnuts each day.