What Is Omega-3 and What Are Good Food Sources of Omega-3 Fatty Acids?

5 healthy foods and omega-3 fortified products to help you get more DHA and EPA in your diet.

Omega-3 fats are a nutrient powerhouse, shown to improve heart health and mood. Of the omega-3s, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are the most impressive. “They are longer than other omega-3s (like alpha-linolenic acid, or ALA), so they make your cell membranes more fluid, which helps brain, eye and nerve cells function better,” says Kantha Shelke, Ph.D., a spokesperson for the Institute of Food Technologists. Yet most Americans only get 100 mg a day of DHA/EPA, far short of the recommended 250 mg. Find out how you can get more.

—Amy Paturel, M.S., M.P.H.

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