There are three main omega-3s: EPA, DHA, and ALA. ALA (alpha-linolenic acid) comes from plants. ALA is an “essential” omega-3 because we need to get this fat from the diet — our bodies can’t make it on their own. It’s found in seeds (flax, chia), nuts (walnuts), and oils (soybean, canola), to name a few. ALA may convert to EPA and DHA in the body, but the rate at which that happens is low. EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid, respectively) are omega-3s from marine (sea) sources. EPA and DHA are the omega-3s that are the most protective of the heart. Scientific evidence also supports the role of EPA and DHA for brain, eye, and prenatal health.