What are omega 3 fats?

They are a family of healthy fats your body cannot make on its own. The most active forms, EPA and DHA, come mainly from fatty fish. A plant form called ALA comes from walnuts, flax, and chia, and your body converts a small share of it into the active forms.

How much fish should I eat?

A common recommendation is two servings of fish a week, with at least one being a fatty fish like salmon or sardines. That pattern covers most people's omega 3 needs without supplements.

Should I take fish oil?

If you rarely eat fish, a supplement can help fill the gap, and it is worth discussing with a professional. For people who eat fish regularly, whole fish is the better default, since it brings protein and other nutrients along with the fats.

Are plant sources enough on their own?

Walnuts, flax, and chia are worth eating, and they provide ALA. Because the body converts only a small fraction of ALA into the active forms, people who avoid fish may want to pay closer attention or consider an algae based supplement.

Omega 3s and fatty fish: good for brain, heart, and aging

Omega 3 fats are some of the most studied nutrients in all of nutrition, and for good reason. They play a role in your heart, your brain, and the inflammation that shapes how fast you age. They are also one of the easier things to get right, since a couple of meals a week covers most of the work.

What omega 3s are

Omega 3s are a family of fats your body cannot produce, so they have to come from food. They come in two practical groups.

EPA and DHA, the most active forms, found mainly in fatty fish.
ALA, a plant form found in walnuts, flax, and chia, which your body partly converts into EPA and DHA.

What they do

Omega 3s earn their reputation across several systems.

They help regulate inflammation

EPA and DHA are used to make signals that help resolve inflammation, which connects them to the anti inflammatory pattern of eating.

They support your heart

Regular fatty fish is linked to better heart health, one reason it appears in nearly every heart focused diet.

They support your brain

DHA is a major building block of the brain, and omega 3s are part of why fish shows up among foods for focus and memory.

The easiest ways to get enough

You do not need to overthink this.

Eat fish or seafood about twice a week, with at least one fatty fish like salmon, sardines, mackerel, herring, or anchovies.
Add walnuts, ground flax, or chia to meals for plant based ALA.
If you rarely eat fish, ask a professional about a fish oil or algae based supplement.

A tin of sardines or a fillet of salmon, twice a week, covers most people's omega 3 needs. Keep walnuts or ground flax around for the days in between.

How Poma fits in

Poma scores each meal you photograph for its effect on aging, heart adjacent markers like inflammation, brain supporting nutrition, and energy. A plate built around fatty fish reads differently than one without it, so you can see the benefit of getting your omega 3s in.

Poma scores meals like these for you.

Snap a photo and watch how each meal moves your pace of aging.

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The takeaway

Omega 3 fats are a rare nutrient that is both important and easy to cover. Aim for fatty fish about twice a week, lean on walnuts, flax, and chia in between, and consider a supplement only if fish is off your plate. Few habits pay off across the heart, brain, and aging quite as broadly.

Sources

Harvard T.H. Chan School of Public Health, The Nutrition Source, Omega 3 Fats
Harvard T.H. Chan School of Public Health, The Nutrition Source, Fish
American Heart Association, Healthy Eating