Omega-3 is a fatty acid that is beneficial for the human body. It falls under the category of polyunsaturated fatty acids (PUFAs), a beneficial fat that is needed by the human body. However, omega-3 can’t be synthesized by the body. Hence there is a dire need to provide the same by including omega-3 fatty acids in one’s diet.

There are three types of omega-3 fatty acids namely ALA, DHA, and EPA. You can find DHA and EPA in seafood; fish like salmon and sardines are rich sources of omega-3. ALA is found in some plant foods like nuts and flax seeds.

Health benefits of omega-3
The recommended intake of omega-3 foods in your diet can help

• Improve cardiovascular health
• Stabilize blood sugar levels
• Balance cholesterol levels
• Boost immunity
• Lower inflammation and reduce muscle, bone, or joint pains
• Improves skin health
• Treats digestive disorders like ulcerative colitis
• Prevent cancer recurrence and reduce the cancer risk

With the above list of exhaustive benefits, it is imperative that you include omega-3 in your daily diet. Foods such as mackerel, sardines, salmon, tuna, chia seeds, cod liver oil, hemp seeds, and egg yolk contain a good amount of omega-3 fatty acids.

If you’re unable to get the required dose of omega-3 naturally, you can consider taking some of best omega-3 supplements. Some of these are listed down below.

• Natural fish oil
  Natural fish oil is extracted from the tissues of oily fishes such as sardine, salmon, and cod liver. Roughly 30% of the natural fish oil contains omega-3, and the remaining 70% contain other fatty acids that help in the absorption of omega-3. Plus, you can benefit from vitamins A and D as well. These oils are found in liquid form and are resistant to the oxidation process compared to the processed oils.

• Processed fish oil
  The fats in processed oils are converted into triglycerides, which increases the concentration of EPA and DHA. Processed fish oils contain as high as 50-90% pure EPA or DHA. These oils are sealed in capsules, making it easy to pop it into your mouth and acquire the much needed omega-3 requirement. The flipside, however, is that the processed oils are prone to oxidation and their absorption rate by the body is low.

• Krill oil
  Krills, a favorite of the whales, brim with essential fatty acids. The krill is a shrimp-animal, and krill oil is extracted from the Antarctic krill. The omega-3 contained in krill oil is in the form of triglycerides and phospholipid. Studies have proven that absorption of omega-3 from krill oil is better than fish oil. Plus, krill oil contains a potent oxidant astaxanthin, making it highly resistant to oxidation.
  Of late, there has been a high incidence of mercury poisoning. Krill, being extremely small in size, the level of contaminants affecting it is very negligible. So, there is no need to purify krill oil. The best part about krill oil is that a small portion contains high levels of omega-3 fatty acids.

• Green Lipped Mussel oil
  An environmentally friendly oil, shellfish oil contains different forms of omega-3 fatty acids. A unique fatty acid, called ETA, is present in mussel oil which is highly effective in controlling inflammation.

• ALA Oil
  For vegans, ALA oil is a rich source of omega-3. ALA oil can be sourced from flax seeds, hemp seeds, and chia seeds. Sprinkle the ground seeds on your salads and muesli to get the required dose of omega-3.

• Algal oil
  Marine alga is a rich source of EPA and DHA. Compared to fish oil, the algal oil contains a higher concentration of omega-3. Vegetarians and vegans can derive their omega-3 sourced from the microalgae. Being a plant source, this is environmentally friendly as well.

• Mammalian oil
  Made from seal blubber, the omega-3 in mammalian oil is in the form of triglycerides. In addition to EPA and DHA, the mammalian oil contains DPA, Docosapentaenoic acid, a rare acid with numerous health benefits. Plus, the mammalian oil contains low levels of omega-3 fats.

• Omega-3 capsules
  Omega-3 capsules are one of the best omega-3 supplements. Contained in a soft layer of gelatin, you can get your omega-3 without the aftertaste of fish oil.

Supplements are a great way to ensure that your body gets the dose of essential fatty acids. It can be a bit tricky to find out the best omega-3 supplements. The best course is to read the label and the type of omega-3 it contains. Choose the supplement that contains a good amount of EPA and DHA. Also, ensure that the composition is a larger percentage of EPA and DHA so that you derive the maximum health benefit from the best omega-3 supplements. A word of caution, omega-3 supplements can get rancid over a period. So, it’s best to buy them in small lots.