Omega-3 fatty acids are essential fats. Although not produced by the human body, essential fats are required for your optimal health. Omega-3 helps to prevent cystic fibrosis, cognitive decline, rheumatoid arthritis, certain cancers, pulmonary hypertension, heart disease and strokes.

Researchers at Harvard T.H. Chan School of Public Health have identified three ways to include omega-3 in your nutritional plan:
• Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found mainly in fish, are sometimes referred to as marine omega-3s.
• Alpha-linolenic acid (ALA), the most common omega-3 fatty acid in most Western diets, is found in vegetable oils, nuts (especially walnuts), flaxseeds and flaxseed oil, leafy vegetables, and animal fat (especially grass-fed animals). The human body generally uses ALA for energy and its conversion into EPA and DHA is very limited.

Plant-based sources for omega-3:

Flaxseed
Peanut butter
Pumpkin seeds
Walnuts
Oatmeal
Brussels sprouts
Kale
Mint
Parsley
Spinach
Seaweed

Fish-based sources for omega-3:

Halibut
Mackerel
Salmon
Tuna (fresh)
Herring
Oysters

Fortified dairy and juices with omega-3:

Eggs
Soy milk
Green super food juices
Yogurt

 
We need from 500 to 1,000 mg of omega-3 daily.