Omega-3 fatty acids are generally known for their beneficial effects on brain and heart-health, however, emerging research suggest these fats can provide promising support for lung health as well. According to a supported by NIH, omega-3s may help protect lung tissue and reduce inflammation. With air quality worsening in many parts of India, incorporating these healthy fats in daily diet, along with other measures can protect from respiratory and overall health issues.



Omega-3s and Lung Health


The explored the potential benefits of omega-3 fatty acids for lung function. Researchers observed that participants with higher omega-3 intake showed reduced markers of lung inflammation and were less likely to experience declines in lung function over time. While more research is needed to fully understand the relationship, these findings are promising and suggest that omega-3s may serve as a simple, natural way to support respiratory health.



Chronic inflammation is a major cause of many lung conditions, including asthma and pulmonary fibrosis. A study published in the suggests omega-3 fatty acids can produce molecules that may actively resolve inflammation.





Omega-3 rich foods




Omega-3 fatty acids are a type of polyunsaturated fat that our bodies cannot produce on their own, which means we need to obtain them from our diet. There are three main types of omega-3 fatty acids:

Eicosapentaenoic acid (EPA)

Docosahexaenoic acid (DHA)

Alpha-linolenic acid (APA)

Animal-based sources of omega-3 fatty acids

• Fatty fish – Salmon, mackerel, sardines, and herring are excellent sources of EPA and DHA.


• Cod liver oil – High in omega-3s as well as vitamins A and D, cod liver oil is a powerful supplement option.


• Canned salmon – Convenient, affordable, and rich in omega-3s, canned salmon can be used in salads, sandwiches, or mixed with rice.

Plant-based sources of omega-3 fatty acids

• Walnuts – Just a small handful provides around 2,500 mg of ALA.


• Soy products – Tofu, edamame, and soy milk are excellent plant-based omega-3 options.


• Leafy greens – Spinach, kale, and Brussels sprouts contain small amounts of ALA, which can complement other omega-3 sources.

If incorporated in an everyday diet, omega-3 fatty acids may harness lung wellness. However, it is important to note that these healthy fats are mere protective measures if consumed long-term, and won’t work without other supportive lifestyle habits. To protect oneself from air-borne pollutants, it is recommended to wear high-quality masks, and if possible, use air purifiers and limit exposure to smog. Before incorporating dietary changes, individuals should consult with their healthcare professional to prevent potential imbalance.