You can get omega-3 from fish, avocado, eggs, leek, olive oil and nuts
Fat is often associated with poor health and obesity. But obesity only concerns the excess stored fat. The body also contains essential fat that is mandatory to a healthy body. The brain, for example, is about 60 per cent fat, and those who try to cut out fat from their diet can do more harm than good. The brain relies on fats such as omega-3, omega-6 and other fatty acids to keep brain cells healthy and insulated.
The small intestine in the digestive system uses fat to make the digestive fluid bile, while the liver processes and stores fat and the heart uses fatty acids as a primary energy source to keep its muscles contracting and pumping blood around the body.