Omega-3 fatty acids (DHA, EPA and ALA) reduce inflammation, lower heart disease risk, support brain function and boost immunity. Fatty fish like wild salmon (highest in DHA and EPA), sardines (low mercury) and Atlantic mackerel (safe, rich in B12) provide bioavailable omega-3s. Chia seeds (highest in ALA), flaxseed (heart-healthy fiber) and walnuts (only omega-3-rich nut) are ideal for vegetarians, though ALA conversion to DHA/EPA is inefficient. Caviar (fish roe) offers concentrated omega-3s and brain-supporting nutrients like choline but is costly. Eat fatty fish 2–3x weekly, add seeds/nuts to meals, prioritize wild-caught over farmed fish and use whole foods for synergistic nutrients. Omega-3 fatty acids—essential fats…
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