A group of polyunsaturated fats that you do not want give up on is the omega-3 fatty acids, of which two — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — are derived mainly from fish. Whereas, the third fat ALA (alpha-linolenic acid ) is only found in plant-based foods, like nuts and seeds.
The omega-3 fatty acids are known to improve rheumatoid arthritis, dementia, asthma, depression and Attention Deficit Hyperactivity Disorder (ADHD) symptoms and are essential nutrients required for the body.
Anchovies, bluefish, herring, mackerel, salmon, sardines, sturgeon, lake trout and tuna are fish varieties that have EPA and DHA. They are safe to consume two or three times a week. As for ALA, it is found in walnuts, flaxseed oil, soybean and canola oil.
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