Where are they found ?

Omega-3 fatty acids are polyunsaturated fatty acids that are known as essential fatty acids for two reasons :

firstly because they are vital for normal growth and enable our bodies to function normally
and secondly because they cannot be made by our bodies and so must be in the food we eat.

The positive effects of omega-3 fatty acids on health :

- They protect against cardiovascular disease,
- They reinforce the immune system
- They promote bone construction,
- They are involved in the development and physiology of the retina 
- They improve skin elasticity
- In women they help to regulate hormones and play a significant role in the construction and development of the brain and nervous tissue in babies.

The main dietary sources of omega-3 fatty acids are :

ALA (alpha-linolenic acid), which is most especially found in linseed, green leafy vegetables (lamb’s lettuce, purslane, chicory, spinach), dandelion, soya bean sprouts, rapeseed, soya and walnut oils.
 
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are found in oily fish (anchovies mackerel, herrings, sardines, salmon, sturgeon) and the meat of non-ruminant herbivores which releases ALA from grass (wild game, rabbits, geese).
 
It is important to vary the sources of omega-3 fatty acids. Choosing the right oil, munching on walnuts, eating lamb’s lettuce and putting fish on the menu twice a week are some inexpensive ways of maintaining our good health.