Omega-3 fatty acids are essential to our health, but our bodies cannot make them so we must get them from our diet. You can get them by eating more whole foods, especially fatty fish such as mackerel, trout, herring, salmon and sardines. The best vegetarian sources of Omega 3 fatty acids are flax seeds, mustard oil, beans and green leafy vegetables. If your diet is not enough to meet the daily requirements, then a high-quality fish oil supplement is the next best option. The best fish oil supplement are always ones manufactured under strict standards with thorough testing for health-hazardous contaminants like mercury. Studies outlined above confirm including omega-3 in your diet will give a variety of health benefits.