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.

You can find omega 3 acids mainly in fish such as cod, mackerel, and salmon. Fish liver oils also carry omega 3, but you can't depend on fish oil for your sole source of the nutrient because there is too much vitamin A present. The fleshy portions of the fish contain little or no vitamin A, so they are a better choice.

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.

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.