What Are Omega-3 Fatty Acids?
There are three types of omega-3 fats: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), says Joey Shulman, a registered nutritionist in Toronto.

ALA is an "essential fat," meaning your body can't produce it on its own but needs it to function normally. The latter two aren't essential fats, but research has shown that they're important for overall health. Food sources can contain all three in varying amounts, and your body converts ALA into EPA and DHA, although there's some debate about how efficiently that happens.

How Much of Them Do I Need?
According to Health Canada, adults need 1.1 to 1.6 grams of ALA daily. Of that amount, 0.11 to 0.16 grams should come from EPA/DHA. "You should include all three in your diet," says Shulman, who adds that eating mostly food sources rich in ALA should provide sufficient EPA/DHA.

However, if you're eating EPA/DHA for heart health -- for example, to reduce a known risk of heart disease -- an increased amount of one to four grams is recommended, says the Dietitians of Canada. Talk to your doctor before increasing your amount of EPA/DHA.

Why Are They Good For Me?
As mentioned, ALA is an essential fat that, along with EPA and DHA, may aid in the development of the brain, nerves and eyes in infants; research also suggests it's important in brain development from the womb through infancy.

Other potential benefits of omega-3s that are currently being researched include reduced risks of cancer, heart disease, dementia, Alzheimer's disease and depression. If that's not enough, consider it for vanity; add glowing skin, lustrous hair and healthy nails to the list.

Which Sources Should I Get Omega-3s From?
• Nuts, seeds, beans
ALA is found in plant-based foods, such as flaxseeds and chia and hemp seeds. You'll need to grind flaxseeds so your body can digest them properly. You can also get ALA from canola oil, walnuts and products that contain flax, chia, hemp, canola or soybean oils. "Oils are excellent for reducing inflammation and aiding digestion," says Shulman.

• Fish
Fatty fish (including salmon, sardines, mackerel, anchovies, herring, Arctic char and trout) and fish oils are the best sources of EPA/DHA.

Can't I Just Get Them From Products That Contain Added Omega-3s?
Some brands of eggs, milk, margarine, yogurt, soy beverages, bread, pasta and cereal now contain added omega-3s, but the amounts vary. For certain products, such as eggs and milk, the omega-3s may come from special feed given to the cows and hens. Try to eat a combination of direct and enriched sources of omega-3s, says Shulman.

Photography, iStockphoto.com and Veer.