Also known as essential fats, EPA and DHA can help protect the heart and blood vessels from disease. The body cannot make EFAs so they have to be eaten very regularly in the diet or supplemented. DHA is also particularly important for the development of the retina (eyes) and brain.

EPA and DHA do different things, so you need them both, especially for the brain. They're key to the structure of every cell wall you have and they're also an energy source, keeping your heart, lungs, blood vessels and brain healthy.

The NHS recommend a healthy, balanced diet should include at least 2 portions of fish a week, including 1 of oily fish. This is due to oily fish being particularly high in long-chain omega-3 fatty acids which are essential for heart health. If your diet is plant-based, foods that have omega-3 added or supplements should be considered. Aim to get 500mg of EPA and DHA combined each day as this works out similar to a 140g portion of oily fish per week.

Research has found brain cells with high levels of omega-3 in their membranes are better at communicating with other cells, an important process for brain function. Omega-3 is important for our brain throughout our life, from early cognitive development to learning and memory in adults.