The Health Magic of Omega-3 Fatty Acids

The Health Magic of Omega-3 Fatty Acids

For years, we’ve been told that omega-3 fatty acids are good for our health. And it’s true! But do you know if you’re getting enough of this healthy fat? 

Today, we’re going to break down omega 3s for you. We’ll tell you all about what it is, how you can get it into your diet, and how your exercise will benefit from it!

If you want to find out more about this healthy, hearty fat, keep reading!

What Are Omega 3 Fatty Acids?

Essentially, omega-3 fatty acids are healthy fats. They’re polyunsaturated fats, which means they won’t clog your arteries or increase your cholesterol. We need them for all types of bodily systems, including the brain and cardiovascular systems. 

There are 3 different types of omega-3s that can be found in our food. There is alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

ALA is found in most plant sources with omega-3s. This is how we get most of our omega-3. It’s found in all types of food, from nuts and seeds to vegetables.

As an essential fatty acid, our bodies can’t produce it by itself, which is why we get it from plants. 

EPA is a marine fatty acid usually found in fish or algae. Consuming fatty fish is a good way to get this omega 3.

DHA also usually comes from fish and is the most important omega 3 for our body. It’s essential for helping our brain develop properly and maintaining good eyesight.

Sometimes, we’re able to turn ALA into EPA or DHA, though this is usually an inefficient process for our bodies.

Benefits of Omega 3 Fatty Acids

Omega 3 fatty acids are known to be beneficial to your brain and cardiovascular system. As a healthy source of fat, it not only provides your body with the energy it needs, but it does so without increasing your cholesterol or blood pressure. Unhealthy fats have been liked to heart disease, diabetes, and even strokes.

These healthy fats help maintain proper cardiovascular health by promoting good blood flow and heart health.

Where You Can Get Omega 3 Fatty Acids

Nutrition starts with balance. With any balanced diet, you need healthy fats. Foods that have omega-3s are great because they provide us with energy throughout the day and the fuel our bodies need to function properly. 

These are only a few ways you can incorporate omega-3s into your diet.


While most seafood has some omega-3 fatty acids, fatty fishes usually have the most. Fish are not only a good source of omega 3s, but they are also full of protein and contain vitamin D as well. A lean protein, fish is great if you’re looking to cut back on the unhealthy fats. 

Salmon, sardines, tuna, and mussels are all great sources of Omega 3s. You won’t find as much Omega 3 in fish that are leaner like mahi-mahi, cod, or tilapia, but they are still good for you.

Nuts & Seeds

One of the easiest ways to get in those healthy fats is through a snack of nuts or seeds. Whether you have a handful in between meals or sprinkle some on a smoothie or bowl of oatmeal, there are so many ways to enjoy nuts and seeds.

Nuts like almonds, macadamia nuts, and walnuts have been shown to have exceptional amounts of omega 3 fatty acids. 

Flax and chia seeds are also known for being one of the most omega-3-packed foods out there. Ground up, these little guys provide the most benefits. These nuts and seeds provide those ALAs that we mentioned earlier. 


Edamame (soybeans), navy beans, and kidney beans are great examples of how beans are a good source of omega-3s. Not only do beans contain this healthy fat, but they’re also a good source of plant protein.

You can cook them in soup, eat them plain, or add them to a salad! The benefits are plentiful and the possibilities are endless. 


Finally, you can also get omega-3 fatty acids from your cooking or baking oils as well. Flaxseed, soybean, coconut, and canola oils have been known to have healthy amounts of good-for-you fats. 

Just be careful when using these as you’ll want to stick to the recommended serving sizes. 

How Omega 3 Fatty Acids Help You Exercise

Fitness and omega 3s go hand in hand.

We already know they give us the energy to function and move our bodies, but what else do omega 3s do for us when we exercise? 


Omega 3 fatty acids are known to reduce inflammation within the body, which is also true post-workout. 

When you consume a healthy amount of omega-3s, you have less muscle swelling and soreness, and a greater range of motion when you work out. They can speed up the recovery process and get you working out better and more consistently, so sore muscles are no longer an excuse!

Vasodilation and Oxygen Intake

The anti-inflammatory nature of omega 3s has also been shown to possibly increase your lung capacity and reduce the chances of exercise-induced asthma.

It may also help because it’s great for your cardiovascular system, which is better able to absorb oxygen from the blood when your heart is healthy and vessels are clear.

Omega 3s also acts as a vasodilator, which increases blood flow and cell function when you’re exercising. Vasodilation decreases your blood pressure, which usually happens when you’re working out because your heart and cardiovascular system are working harder to get oxygen and nutrients to your cells. This in turn can help your endurance and lung capacity in the long run.  

Incorporating Omega 3 Fatty Acids Into Your Diet

The incorporation of more fatty acids into our diets is a change we could all make.

By consuming omega 3s, not only can you be sure you’re filling your body with healthy fat, but you’re giving it the fuel it needs to work as it should.

Exercise is essential for a healthy lifestyle, and with omega-3 fatty acids in your diet, you can fuel those workouts and live a healthy life! If you want to read more about how you can live your healthiest life, check out our blog for more information! 

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Holly Bosman

About Holly Bosman

Proud mom of 3 kids. Certified as a personal trainer and in Silver Sneakers. I enjoy gardening, running and reading. 

I love that my job gives me the opportunity to change people’s lives and help them achieve their goals!

Alex Wagner

About Alex Wagner

My name is Alex. I first was introduced to fitness after losing 110 lbs in high school. From there I enlisted into the marine cops where I operated heavy equipment but also coached overweight marines to get back into standard. Now I do competitive powerlifting but also coach all walks of life to find their own healthy lifestyles.

Director of Personal Training
Certifications: ISSA Personal Trainer
Experience: 3 years
Specialities: Weight loss, Strength training, Lifestyle nutrition

Nahjerrelle Graves

about Nahjerelle Graves

Fitness is Practice for life. From my 6 years of experience & combined with being an athlete for over 10 years, fitness is the closest you will get to immediate self-reflection. When the going gets tuff, who will you be for you?!

Certifications: ISSA, Expert rating, IFTA, AMP
Experience: 6 Years of training experience; former College Athlete
Specialities: Athletic Training/Muscle Gain -Total Body Training/Weight Loss

Gavin Anglin

About Gavin Anglin

Gavin is a very professional and hard-working personal trainer and nutrition consultant. His passions are faith, family friends, fitness and food. He works hard to help others achieve the highest levels of health and well-being possible.

Gavin graduated from Appalachian State University in the spring of 2021 with a Bachelor’s degree in nutrition and food. He also just recently completed the Dietetic Internship and graduate certificate program in nutrition with North Carolina Central University in Durham in the spring of 2023 to become a Registered Dietitian.

Certifications: ACEPersonal Trainer, AHA Basic Life Support training, BA in Food & Nutrition (Dietetics), NDTRs.
Experience: 6 years as Personal Trainer, 3 years NDTRs
Specialities: Lifestyle nutrition

Wanda Williams

About Wanda Williams

Hi! My name is Wanda Williams. It’s an honor and a privilege to be a part of the Fuel Fitness family.

My class is OnBeat. We do more than just dance! My class gives you an opportunity to express yourself and be a part of an awesome community without judgment. Can’t wait to meet you all!

Melissa Boorse

About Melissa Boorse

My name is Melissa. I am the Group Fitness coordinator. I have been teaching Group fitness for 8+ years. I started out as a Concept 2 Row instructor. I then began teaching indoor Cycle and now can teach a multitude of formats. I enjoy not only being a group fitness instructor, but I also enjoy the people in the classes. I love how they/we become friends and encourage one another, challenge each other, and help hold each other accountable.

Becoming an instructor has helped me to love and enjoy working out. I have now started road biking and hiking which is something I never thought I would ever enjoy doing. Getting into regular physical activity and healthy habits can lead to so many more activities, which makes life so much more enjoyable.

Abby Rex

About Abby Rex

My name is Abby and I’m a Licensed Recreational Therapist and a Certified Silver Sneakers Instructor.

I’ve worked for thirty years in Nursing Homes/Rehab Facilities and as a Silver Sneaker Instructor for eight years. Being with older adults is my jive and has always been even as a young girl.

My husband and I enjoy traveling, camping, and hiking. I’m glad to be a part of the Fuel Team!

Ryan Mitchell

About Ryan Mitchell

My name is Ryan and I love spending time with my dogs and wife.

I have been training clients for 18 years and am certified through NASM. I have recently completed a 14-month schooling/mentorship with a DR of physical therapy to become an active life professional.

An ALP is someone who offers education, and customized exercise programs based on comprehensive assessment and mentorship.

Trisha Marsh

About Trish Marsh

I started my personal fitness journey in 2017 when I lost 40 pounds in less than 2 months with diet and exercise. I made it my mission to help others the way I helped myself.

Certifications: Fitour Personal Training, Yoga, Group Fitness
Experience: 5 years
Specialities: HIIT, Cardio Dance Fitness, Pilates, Senior Fitness

Hal Roberts

About Hal Roberts

Hal is a transplant from Austin, TX. His training focuses on building a solid Mind-To-Muscle connection, mastering form, and building strength for a healthy active life.
Certifications: NASM CPT, USA Swim, USA Gymnastics
Experience: NASM CPT – 1 year; Swim – 15 years
Specialities: Functional strength training/ Fitness; Healthy aging

About Kristi Robinson

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Sonya Bryd

About Sonya Bryd

Sonya Byrd is a yoga instructor with a 200-hour certification. She has four years of experience teaching yoga flow, power yoga and deep stretch.

What she loves most about teaching is the connections made with members. She enjoys the opportunity to let members know that they are enough and are created with a purpose.

Maci Maund

About Maci Maund

Hey everyone! My name is Maci and I am very passionate about fitness and nutrition. I am a college student studying exercise science with hope to pursue a career in holistic medicine.

I am super excited to have the opportunity to instruct Row and Knockout here at Fuel.

Michelle Morton

About Michelle Morton

Hi, I’m Michelle and I have been teaching fitness classes for a little over 10 years. I love teaching in a group setting because it’s motivating to be surrounded by like-minded people and it fosters healthy competition.

Watching members go from a group of people who do not know each other when starting out, to growing into a family and people who care about one another is the best feeling.

I love watching people improve over time and helping them fall in love with moving their bodies and exercising. My goal is to make fitness FUN!

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James Day

About James Day

Originally from London, England I came to America with an athletic scholarship for swimming as well as to complete two bachelor of science degrees in Exercise Science and Sport Management.

During my time in college, I completed a Personal Training certification and also became a corrective exercise specialist. Since graduating in 2020 I have also become a certified nutrition coach. All certifications through the National Association of Sports Medicine (NASM).

Kristi Robinson

About Kristi Robinson

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