Omega-3 fats are the essential healthy fats that our body cannot produce on it own and is derived from the food we eat.
Many people prefer taking fish oil supplements (read review of a popular supplement here), to meet the recommended daily value.
Besides helping in healthy body functioning, these Omega-3 fatty acids also provide numerous health benefits such as help fight depression, improve eye health, boost mental health, reduce the risk of cardiovascular diseases, act as an inflammatory, improve sleep and help skin get healthier, to name a few.
The three most important type of Omega-3 fatty acids include ALA, EPA and DHA. The primary source of EPA and DHA are fish and fish oil products, while ALA is mostly derived from plant products like seeds, nuts and vegetables.
Most of the Omega-3 benefits are linked to fish based fats and not ALA. ALA is converted into EPA and DHA by the body, but only a small fraction of ALA is converted. So you need to eat a lot to be able to meet the requirements.
But if you are a vegetarian or do not like fish, you can still rely on natural sources to get adequate EPA and DHA fatty acids.
Top 5 Omega-3 Rich foods
However increase in ALA can increase your levels of EPA but not DHA. DHA is essential for heart health and preventing diseases. You can use fish oil supplements to get the recommended amount.