Omega-3 Fatty Acids
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Essential polyunsaturated fats (EPA and DHA) abundant in oily fish like salmon, mackerel, and sardines. Linked to cardiovascular health and brain development.
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EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are synthesized primarily by marine microalgae and phytoplankton, then concentrated up the food chain into oily fish. Humans have limited ability to synthesize EPA and DHA from the plant-derived precursor ALA (alpha-linolenic acid), making marine fish the most efficient dietary source. DHA is the predominant fatty acid in neural tissue and the retina — essential for fetal brain development and linked to reduced cognitive decline in aging. EPA reduces blood triglycerides and has anti-inflammatory effects. Atlantic mackerel (~2.5g omega-3 per 100g), sardines (~2.0g), and wild Atlantic salmon (~2.2g) offer the highest content per gram of fish consumed.