Omega-3 fatty acids are known to reduce your risk of cardiovascular disease, help lower cholesterol, and fight inflammation. The two most crucial omega-3s for these health benefits are eicosapentaenoic acid, also known as EPA, and docosahexaenoic acid, DHA. Both of which are found in fish.
One of the ways omega-3s reduce inflammation is by controlling your body's production of cytokines. These cytokine proteins can either become "pro-inflammatory" or "anti-inflammatory" in your body, and according to a study published in the journal Nutrients, omega-3s work to reduce your levels of the pro-inflammatory ones.
According to the International Journal of Molecular Sciences, salmon, mackerel, sardines, herring, and trout contain the highest levels of omega-3s, with about 1-3.5 grams per serving. You can still find omega-3s in leaner fish like cod and sea bass, but the amounts are much lower, at around 0.1-0.3 grams per serving.
Your challenge for today is to consume any source of omega-3 at least once a day for the rest of this challenge. Fatty fish are the best dietary sources of omega-3 fatty acids, but you can also supplement with fish oil, krill oil, or cod oil pills.