Omega 3's are part of a 3-6-9 family made popular by Lil John and the Eastside Boys that you NEED to add to your diet. Omega-3 (and 6) fatty acid's are essential fats, which means that your body can't make them and needs to derive them from food. 9 isn't essential so we'll skip that one.
WHAT ARE THEY GOOD FOR?
"They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function. Likely due to these effects, omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions" (source). Also great for GLOWING, HYDRATED SKIN.
WHAT ELSE DO I NEED TO KNOW?
The ratio of Omega-6 to Omega-3 should be at least 1:1, but is mroe like 16:1 for most people. This is because most people get way more Omega-6 than they need from fast foods, while not eating enough sources of Omega-3 (like flaxseed oil, chia seeds, walnuts).
"Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6/omega-3 ratio, as is found in today's Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects" (source).
SO WHAT DO I DO?
I generally replace olive oil with flaxseed oil in recipes. Adding a tablespoon of chia seeds also gets you your recommended daily dose. Both of these sources also deliver omega-6 in the correct ratio to omega-3.
Make sure to refrigerate your flaxseed oil as it can go rancid. Also, don't replace it in recipes that will result in it being heated.