Nutrient
Omega-3 fatty acids
Polyunsaturated fats (ALA, EPA, DHA) with anti-inflammatory effects relevant to heart, brain, and recovery.
Function
EPA and DHA (found mainly in fatty fish) support cardiovascular and cognitive health and help regulate inflammation; ALA (found in plant sources like flaxseed and walnuts) is converted to EPA/DHA in the body, but only inefficiently.
Food sources
Fatty fish (salmon, sardines, mackerel), walnuts, flaxseed, chia seed.
Relevant populations
Athletes — supports recovery from training-induced inflammation.
Citations
[1] NIH Office of Dietary Supplements — Omega-3 fatty acids fact sheet.