What are omega-3s?

Omega-3 fatty acids are a family of polyunsaturated fats found in plants and fish. They supply essential fats that your body can`t make on its own, so you have to get from your diet.

Several types exist, but most research focuses on EPA, DHA, and alpha-linolenic acid (ALA)

ALA is known as a parent fatty acid because your body can make EPA and DHA from this compound. However, the process isn`t very efficient, so it`s best to get all three from your diet.

Omega-3s are critical to the structure and function of cell membranes throughout your body. Your eyes and brain have especially high levels of DHA.

They also make compounds called signaling molecules, which help regulate inflammation and aid various parts of your body, including your heart and immune system.

ALA is found mostly in fatty plant foods. The best dietary sources include flax seeds and their oil, chia seeds, walnuts, and canola and soybean oils.

Both EPA and DHA are found in fish and marine foods. Herring, salmon, anchovies, sardines, and other oily fish are the richest dietary sources of these fats.

Seaweed and algae also supply EPA and DHA. Because fish aren`t able to produce EPA and DHA, they get it by eating microalgae. Thus, algae are the sources of the omega-3 fats in fish.