About Omega-3 Fatty Acids
Omega-3 fatty acids—also known as n-3 polyunsaturated fatty acids (PUFAs)—are important for a number of bodily functions, including the relaxation and contraction of muscles, blood clotting, digestion, fertility, cell division, growth, and movement of calcium and other substances in and out of cells.

The three major types of omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found in seeds, vegetable oils (canola, flaxseed, and soybean), green leafy vegetables, nuts, and beans. ALA is converted, usually in small amounts, into EPA and DHA, after it is ingested. Fish oil and fatty fish such as salmon, mackerel, herring, and tuna are the primary sources of EPA and DHA. Algae oils are a vegetarian source of DHA. Omega-3s are available as dietary supplements, usually in the form of capsules or oils. Commonly used supplements include fish oil, flaxseed oil, and walnut oil.

Most American diets provide at least 10 times more omega-6 than omega-3 fatty acids. Scientists generally agree that people should consume less omega-6s and more omega-3s for good health; however, the best ratio of omega-6s to omega-3s has not been determined.

I just came across this fascinating diet which I will blog more of in the days to come! This diet fits in great with a meatless food or should I say CertifiedMeatless diet. Try to tinker with your Meatless Wednesday meal tonight with ideas from here. The Mediterranean diet has fewer meats and carbohydrates and more plant-based foods and monounsaturated (good) fat than a typical American diet. Many people who live in Italy, Spain, and other countries in the Mediterranean region have eaten this way for centuries.

Following the Mediterranean diet may lead to more stable blood sugars, lower cholesterol and triglycerides, and a lower risk of heart disease and other health problems.

How to Follow the Diet
The Mediterranean diet is based on:

Plant-based meals, with just small amounts of meat and chicken, when they are used
Larger servings of grains, fresh fruits and vegetables, nuts, and legumes
Foods that naturally contain high amounts of fiber, antioxidants, and other nutrients
Plenty of fish and other seafood that are rich in omega 3 fats
Olive oil, a healthy, monounsaturated fat, as the main source of fat used to flavor and prepare foods
Food that is prepared and seasoned simply, without sauces and gravies
Flavorful meals that bring out the natural taste of foods
Dining with others at a relaxed pace
Foods Not in the Diet
Foods that are eaten in small amounts or NOT at all in the Mediterranean diet include:

Red meats
Sweets and other desserts
Eggs
Butter

Thanks to the U.S. National Health LIbrary