Nutrition is vital to every aspect of our lives, and vitamins and minerals are not the only nutrients that you should be aware of. There are other available nutrients that critically impact our health, one example being the omega 3 fatty acids. These are used to build the cells that make up our brains and nervous systems.

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 an especial rich source, and a delicious way to supplement the diet with these beneficial fatty acids. Three to five servings per week are sufficient and easy to add to a healthy diet. Walnuts provide an option for vegetarians although they are not nearly as rich in omega 3 as fish sources.

One of the many benefits of consuming fatty acids that contain omega 3 or even taking them as a nutritional supplement, has a very healthy beneficial impact on cholesterol levels. In addition, they also help in reducing the level of triglycerides, which are very important for the cardiovascular system and a healthy heart. These fatty acids are sometimes known as "super unsaturated" fats, and, when taken in moderation, are healthy fats.

Another benefit of omega 3 from salmon or other fish or as a supplement is that it makes platelets less "sticky" and helps prevent unwanted blood clots. (Those taking blood thinners or other prescription medications should always check with their doctors before taking any supplements.) This is believed to decrease 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.

We all know how important it is to get good nutrition. But we need to look beyond the basic building blocks of vitamins and minerals at other essential nutrients. One of these is omega 3 fatty acids. It is mainly found in coldwater fish like cod, mackerel, and salmon. Straight fish oil contains too much vitamin A to be a good source for omega acids. Three to five servings per week of salmon are the best source, but if you are a vegetarian you can eat walnuts. Omega acids are good for your overall health, and can even prevent blood clots and provide migraine relief.