Omega-3 fats are incredibly beneficial for health. The most important are:

  • eicosapentaenoic acid (EPA)
  • docosahexaenoic acid (DHA) 
  • alpha-linolenic acid (ALA)

ALA is an 'essential' omega-3 fatty acid found in plant foods and necessary for good health. However, only a small proportion of ALA converts into EPA and DHA, which also have a wealth of health benefits.

The most absorbable form of EPA and DHA comes from oily fish, including salmon, mackerel, anchovies, sardines and herring. Fatty fish also provide some vitamin D, a range of other vitamins and minerals and healthy protein.

For adequate amounts of EPA and DHA, eating two portions of sustainable, oily fish a week is recommended. Of course, you'll also benefit from all the other nutrients that fish has to offer.

It's best to avoid fish heavy in mercury like shark, marlin, swordfish and tuna.

However, not everyone regularly eats oily fish – and many people choose to take daily fish oil or omega-3 supplementation instead...