11/01/2026
Let's talk about Omega-3 fatty acid.
Omega-3 fatty acids are essential because your body cannot make them on its own, yet they are needed for many important functions that keep you healthy.
Here’s why they matter:
🧠 Brain and Nervous System
👉Omega-3s (especially DHA) are major building blocks of the brain.
👉They support memory, learning, and concentration.
👉They help the nervous system work properly.
❤️ Heart Health
👉Help lower bad cholesterol (LDL) and triglycerides.
👉Reduce inflammation in blood vessels.
👉Support a healthy heartbeat and may reduce the risk of heart disease.
👀 Eye Health
👉DHA is an important part of the retina.
👉Helps maintain good vision and eye development.
🛡️ Immune System & Inflammation
👉Omega-3s help control inflammation, which protects against chronic diseases.
👉Support a balanced immune response.
🦴 Joints & Muscles
👉Help reduce joint stiffness and discomfort.
👉Support muscle recovery and flexibility.
🌱 Growth & Development
👉Very important during childhood and teenage years for brain and body development.
✅ Why they’re called “essential”
Your body must get omega-3s from food, such as:
🌿Fatty fish (salmon, sardines, mackerel)
🌿Walnuts
🌿Flaxseeds and chia seeds
🌿Fish oil or algae oil
⭕ A lack of omega-3 fatty acids can affect hormone production and balance, especially during the teenage years.
✅ Here’s how omega-3s are connected to hormones:
🧬 Building blocks for hormones
👉Many hormones are made from fats and cholesterol.
👉Omega-3s help keep cell membranes flexible, which allows hormone signals to work properly.
🔄 Hormone signaling
👉Hormones work by attaching to receptors on cells.
👉Without enough omega-3s, cell membranes become less fluid, making hormone signaling less effective.
🔥 Inflammation & hormone imbalance
👉Low omega-3 levels can increase inflammation.
👉Inflammation can interfere with hormones like insulin, cortisol, estrogen, and testosterone.
🧠 Stress & mood hormones
👉Omega-3s help regulate brain chemicals and stress hormones.
👉Deficiency may be linked to mood changes, anxiety, or difficulty handling stress.
🩸 Insulin & metabolism
👉Omega-3s improve insulin sensitivity.
👉Low levels may increase the risk of insulin resistance, affecting energy balance and growth.
🧑⚕️ Growth & puberty (important for teens)
👉Hormones that control growth and puberty rely on healthy fat intake.
👉Inadequate omega-3s may contribute to delayed or irregular hormonal activity (especially when combined with poor overall nutrition).
⚠️ Important note
Omega-3 deficiency usually doesn’t stop hormone production completely, but it can make hormone action less efficient or unbalanced, especially if the diet is very low in healthy fats.
Nutritionist Suraiya Binte Sadiq
B.Sc & M.Sc ( Food & Nutrition), DU
PGT ( CCND) from BADN
Special training on ( Renal Nutrition, Child Nutrition, Weight Management Nutrition) from BADN
