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Proper nourishment is crucial to each facet of our lives and it is vital to be aware of nutrients other than the usual vitamins and minerals as well as the ways in which they affect our wellbeing. An extremely significant set of nutrients are the omega 3 fatty acids, which serve as essential building components for our neural cells and cerebral tissues.

The main source for omega 3 fatty acids come from cold water fish, such as cod, mackerel and salmon. Fish liver oil contains omega 3, but there is an excess of vitamin A and this should not be relied on as your only source. The fleshy area of fish contains omega 3 oil and has less or no vitamin A at all.

Salmon is a very good source and a tasty way to include nutritious fatty acids in your diet. Three to five servings weekly is an adequate amount and it is easy to include in a healthy diet. If you are a vegetarian, walnuts are a good source of omega 3, but not as good as fish sources.

Consuming omega 3 fatty acids in food or as supplements produces the benefit of lowering cholesterol levels. In addition, triglyceride levels are reduced, another link in the chain that helps keep your heart and cardiovascular system in top shape. These fatty acids are sometimes referred to as "super unsaturated" fats and they are good for you, as long as you don't overdo it.

One other benefit of omega 3 from fish and salmon or as a nutritional supplement is that it makes the platelets less "sticky" and helps to prevent unwanted clotting of the blood. ( It is recommended that those persons taking blood thinners or any other prescription medications should first check with their doctor before taking any supplements.) Studies have shown that it decreases the risk of heart attack and stroke.

Fish oil capsules are the most common form of supplements for omega 3 fatty acids. The fatty acids are believed to have strong anti inflammatory effects in the body and are now being studied to combat the pain and disability of migraine headaches. Some studies have shown as many as 87% of patients getting migraine relief from these supplements.