It’s a word we hear often, but many of us are not sure of what omega 3 fatty acids actually are and how to get enough of them. Omega 3 fatty acids are essential polyunsaturated fatty acids needed by the body to maintain proper function and health. They’re called essential, because unlike most of the other fatty acids, our bodies are not able to make these, which means it’s essential that we get them from our diets.

It’s important to know that there are different types of omega 3 fatty acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two long-chain omega 3 fatty acids. These long chain types (EPA and DHA) have the most scientific research in supporting health benefits. For example, heart health, mental and brain health and inflammatory disorders. The best source of EPA and DHA is oily fish.

While all fish have omega 3 fats, they are more concentrated in oily or fatty fish like mackerel, salmon, sardines and fresh tuna.

Alpha-linolenic acid (ALA) is a shorter chain omega 3 fatty acid found in linseed, flaxseed and soybeans and oils, walnuts and green leaves.

The non-marine sources, like green leafy vegetables, soya, nuts and seeds contain mostly ALA. While our bodies can convert ALA into EPA and DHA, the conversion process is slow and often inefficient. Some research indicates that as little as 0.01% of ALA is converted to DHA in the body.

This doesn’t mean that the sources of ALA are bad, it just means that if you’re trying to boost your intake of the beneficial types of omega 3s, oily fish is the best source. Aim for at least two portions of oily fish every week – this will give you enough EPA and DHA.