Some "special" fats that have important benefits for health

Few nutrients have been studied as thoroughly as omega-3 fatty acids.

They have many powerful health benefits for your body and brain, reduce inflammation, and protect against several chronic conditions.

In a nutshell, Omega-3 fatty acids are incredibly important.

There are three main types of omega-3 fats:

• EPA (eicosapentaenoic acid)
• DHA (docosahexaenoic acid)
• ALA (Alpha Linolenic Acid)

EPA and DHA both come from oil-rich fish and ALA comes from plant foods like walnuts and linseed or flaxseed.

Brain power

A whopping 60% of your brain is fat, and most of that fat is DHA.

We make about 75% of our brain cells before we are born and the other 25% are in place by the time we are 12 months old.

After that, we need to keep adding omega-3s to our diet to help to keep our brains healthy.

Omega-3 fat happy foods

EPA and DHA are both found in fish. ALA omega-3 is found in plant foods like walnuts and linseed or flaxseed.

While white fish contain some omega-3, most of the omega-3 in fish is found in oil-rich varieties including salmon, trout, mackerel, herring and sardines.

Shellfish like mussels and crab are also good sources.

Try and eat oil-rich fish at least once a week for a healthy heart.