Omega 3 fatty acids can be found in the following fish, Salmon, Mackerel, Menhaden, Herring and Sardines. Most western diets do not consist of enough omega 3. Omega 6 is the predominant fatty acid in the western diets, which when in the body, causes inflammation. The ratio of omega 6 to omega 3 should be 4:1. In most cases, most peoples' diets consist of about 20-40:1 (3). The human body cannot produce omega 3 so has to consume it. Due to this fact, more and more people are supplementing with omega 3 fish oil.
Omega 3 fish oil has been thoroughly researched and is one of the only dietary supplements to be highly regarded by the medical world. Omega 3 has been clinically researched and has been proven to help bring down inflammation throughout the body. The body turns omega 3 fatty acids into prostaglandins that are primarily anti-inflammatories (3).
By not keeping tabs on inflammation, the body can start to break down, through the process of free radical damage to the body's cells. For example, free radical damage can cause the arterial walls to degenerate allowing the bad LDL cholesterol to attach the artery walls. This causes the build up of plaque and can help the blocking process of the artery.
Omega 3 has been shown, through several clinical studies, to help improve the symptoms of patients with furred up arteries along with rheumatoid arthritis, lupus, multiple-sclerosis and almost any disease that involves inflammation (2).
It is not just about bringing down inflammation. Omega 3 can help with improving hair and skin and are beneficial to candidiasis, eczema and psoriasis. Omega 3 also helps in aiding the transmission of nerve impulses and are needed in normal development and functioning of the brain (1). That is one reason why walnuts have been known to be called brain food as they have a higher amount of plant based omega 3 in them than other nuts.
Omega 3 has also been shown to help reduce body fat, while helping gain lean body mass. At the 2003 American College of Sports Medicine Annual Conference, fish oil was shown to improve the body's resting metabolic rate (RMR). Increasing the body's RMR, your body will burn more calories at rest, even when you are sitting in the car or behind a desk.
I would highly recommend taking in more omega 3 fish oil. It can take time for the body to make good of the fish oils properties. It should be a few months before you see or feel any real affects. As Brian St. Pierre states, "I hardly even consider this a supplement, this should almost universally be in everyone's diets".
References
1. Balch, P.A. Balch, J.F. Prescription of Nutritional Healing, 3rd Ed, New York, NY: Penguin Putman Inc, 2000.
2. Mohan, I.K. "Oxidant stress, antioxidents, and essential fatty acids in systemic lupus erythemetosis," No Journal, 56 (1997), 193-198.
3. Strand, R. D. What Your Doctor Doesn't Know About Nutritional Medicine May Be Killing You, Nashville, Tennessee: Thomas Nelson Inc, 2002
4. St Pierre, B. (2009) Top 5 Supplements (online) Available at: http://thefitcast.com/top-5-supplements (Accessed 13th October 2010).
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