Omega-3 fatty acids are essential polyunsaturated fats the body cannot synthesize — they must come from food. They are among the most well-researched nutrients in science.

The three main omega-3s:

• ALA (alpha-linolenic acid) — plant-based. Found in flaxseed, chia, walnuts. Inefficiently converted to EPA/DHA.
• EPA (eicosapentaenoic acid) — anti-inflammatory, heart health. Found in fatty fish.
• DHA (docosahexaenoic acid) — critical for brain and eye development. Found in fatty fish and algae.

Proven benefits:

• Reduces triglycerides by 15–30%
• Lowers blood pressure
• Reduces inflammation
• Supports fetal brain development
• May reduce depression symptoms

Best sources: Salmon, mackerel, sardines, anchovies (highest EPA/DHA). Algae oil for vegans.

Reference:

Wikipedia: Omega-3 fatty acid

https://en.wikipedia.org/wiki/Omega-3_fatty_acid