When it comes to fat, Omega-3 is one type you shouldn’t cut down on. It’s an essential fatty acid that is highly beneficial for both men and women.

Types of Omega-3, including EPA( eicosapentaenoic acid ), DHA( docosahexaenoic acid) and ALA(α-linolenic acid). EPA and DHA, are mostly found in oily fish and fish oils like sardines, salmon, anchovy, cod, halibut, herring, and, a lot of other marine sources. A tad amount of DHA is also found in eggs and dairy products.

Grilled organic salmon with avocado salad. Full of healthy omegas.

If you’re a vegetarian, you can go for ALA type that is derived from plants, grains, seeds and nuts like walnuts, flaxseeds, almonds, pecans, chia seeds, oat germ, avocados, rice bran, wheat germ etc. Omega-6 is another type, but let’s keep it for another time.

Here are a handful of incredible health benefits that come with Omega fatty acids.

Excellent for eyes, hair, skin and nails

Reduce inflammation in the body

Increase metabolism

Reduce anxiety and prevent depression

Increase muscle strength

Improve cardiovascular health

Strengthen immunity

Improve brain function

Prevent joint aches and pain

Burn fat

Facilitate healthy pregnancy

It’s critical to know that Omega-3 supplements react if taken with certain medications. People on anticoagulant drugs (blood thinners) should avoid Omega supplements. People who bruise easily, or, those with IBS or diabetes should consult their doctor as these may aggravate the condition.

I’ve tried and tested some natural Omega supplements. Use them if you want to steer clear of the usual side effects – gas, bloating or upset tummy. They’re easily digestible.


This one’s a natural, high-potency fish oil capsule. It provides oil from sardines and anchovies and is free from all kinds of preservatives and contaminants. It’s ideal for daily use. I took this one for almost 5 months.


I started taking this one three weeks back. This one has it all! It has 100 percent active ingredients DHA , EPA, ALA, and other different types of omegas too which we will discuss next time . This oil is 100 per cent organic and free from chemicals and heavy metals, the shell of the capsules is made from fish gelatin, and thus has not been certified ‘organic’ by the Department for Environment Food & Rural Affairs, UK (DEFRA).


I take this one on and off. It uses natural fish oil concentrate from anchovies and is free from yeast, gluten and all kinds of toxins and heavy metals.

So, drop those fries! Eat good fat and stay healthy.

I would love to hear how these work for you. Write to me below or use #stayrealstayyou on Instagram @shagunkhanna