Are you eating enough fish? Youve probably heard the recommendation to eat fish at least two to three times a week to get omega-3 fatty acids. Not only are omega-3 fatty acids good for you, they are essential. And there are other sources besides fish. Omega-3 fatty acids are essential because the body needs them to function properly but cant make them. They must come from food. Omega-3 fatty acids have a role in brain function, growth and development, inflammation and heart health.