Among all types of essential fatty acids, Omega 3 Fatty Acids have a very crucial role. Although our body makes most of the essential fatty acids, Omega 3 fatty acids have to be supplemented externally through food. They are chiefly found in fish. Salmon, Tuna, Algae, Krill and Nut Oils are some of the rich sources of Omega 3. Also commonly called Poly Unsaturated Fatty Acids or PUFA's, they play a very vital role in the functioning of the brain and the normal development and growth of our body. They are also known to prevent the risks of heart diseases. It is highly recommended by the American Heart Association that we consume fatty fish including Tuna, Salmon, Sardines, Mackerel etc at least twice a week.

According to the latest researches Omega 3 Fatty acids help in reducing inflammation and lowering the risk of chronic diseases like cancer, heart diseases and arthritis. Omega 3 Fatty acids are very important for the proper functioning of the brain including cognitive and behavioral functioning. It has been observed that the babies who did not get sufficient omega 3 fatty acids in the pre natal stage suffer from nerve and vision problems. Deficiency of  omega 3 fatty acids could result in depression, mood swings, poor memory, dry skin or heart problems.

We should maintain a balance in the consumption of omega 3 and omega 6 fatty acids in our diet. Omega 3 Fatty acids help in reducing inflammation, whereas Omega 6 fatty acids tend to increase inflammation. The Americans are known to consume much more omega 6 fatty acids than the omega 3 variety. The Mediterraneans on the other hand have healthier eating habits. Their diets are well balanced in omega 3 and omega 6 fatty acids. This reduces the chances of heart diseases. The Mediterraneans usually do not consume much of red meat, which is rich in omega 6 fatty acids. Their food consists of the items which are rich in omega 3 fatty acids. They include fresh vegetables and fruits, whole grains, fish, garlic, olive oil etc.

Although Omega 3 Fatty Acids are best used to prevent heart diseases, they have been proven to have a beneficial effect in preventing the following conditions as well:

High Cholesterol - The Mediterranean food is rich in HDL or good cholesterol, which helps to maintain a healthy heart. The Eskimos, who consume lots of of omega 3 rich fatty fish have increased HDL and decreased triglyceride(fat in the blood). Walnuts, which are rich in LNA or Alpha Linolenic Acid(a type of omega 3 fatty acid) are very effective in lowering the triglyceride count.

High Blood Pressure - According to the researches food or supplements rich in omega 3 fatty acids are very effective in controlling the blood pressure in the hypertension patients.

Diabetes - It has been noticed that the diabetic people have low HDL and high triglyceride levels. Omega 3 fatty acids present in the fish oil can be very beneficial in lowering the triglyceride levels, and at the same time increasing HDL levels. Therefore consumption of fish oil supplements, could be very helpful to the diabetic patients.

Depression - Mixed results have been obtained in the researches, whether omega 3 fatty acids can help to control depression or not. It has been observed that omega 3 fatty acids taken along with anti depressants showed positive results as compared to the anti depressants taken alone.

Dietary Sources of Omega 3 Fatty Acids - Plants, Nut Oils and Fish are some of the rich dietary sources of Omega 3 Fatty Acids. Cold water fish like mackerel, salmon, tuna, halibut, herring and  sardines, are excellent sources of  Docosahexaenoic acid (DHA)  and Eicosapentaenoic acid (EPA). Whereas walnuts, walnut oil, soy beans, soy bean oil  flaxseed, flaxseed oil, canola (rapeseed) oil, purslane, perilla seed oil, pumpkin seeds and pumpkin seed oil are rich in ALA. Algae and Krill obtained from the sea are also very good sources of Omega 3 Fatty Acids.

Precautions regarding the usage of Omega 3 Fatty Acids - People who have bleeding disorders, or take medications for thinning of blood like  clopidogrel (Plavix) or warfarin (Coumadin), should take Omega 3 Fatty Acids with caution. Over use of omega 3 fatty acids could cause excessive bleeding.