One very good source of Omega-3 fatty acids out there is flaxseed. This is particularly a great option for those who are vegetarian or who prefer not to eat a lot of meat sources in their diet because very often they are going to fall short when it comes to essential fats.

Flaxseeds and flaxseed oil are both beneficial; the flaxseed oil will be a richer source of Omega-3's in comparison to the seeds however the seeds have other important benefits such as being a good source of fiber.

Here are some of the other ways that supplementing with flaxseeds and flaxseed oil can help you.

1. Flaxseed oil contains a high amount of alpha-linolenic acid, otherwise known as ALA, which is also what is found in fish oil. Therefore, if you wish you can use flaxseed oil as a replacement for fish oil if you prefer. Since some vegetarians refrain from you using all animal related products, this will work the best for them.

2. If you add ground flaxseed to some of your dishes, it can be an excellent way to help lower your cholesterol levels. Adding them to your baking is another simple method of doing this, as they will work well in breads, muffins, pancakes as well as regular style carrot cake.

3. Flaxseeds will help to supply you with a good source of magnesium, giving you approximately 32% of your total daily intake.

4. Flaxseeds have anti-inflammatory properties and will help the body produce certain prostaglandins to reduce the symptoms of conditions such as asthma, osteoarthritis, rheumatoid arthritis, migraine headaches and osteoporosis.

5. Including flaxseeds in your daily diet can particularly help peri-menopausal women deal with the symptoms of irregular menstrual cycles, breast cysts, headaches, sleep difficulties, fluid retention, anxiety, irritability, mood swings, weight gain and heavy bleeding. These issues are related to heavy estrogen dominance while a decline in progesterone levels is seen.

For post-menopausal women, flaxseeds can also help to protect against cardiovascular disease if you choose not to go on hormone replacement therapy.

6. There is lignan-rich fiber in flaxseeds that helps to decrease insulin resistance, which plays a very important role in the development of metabolic syndrome X as well as diabetes related to obesity.

7. Consumption of flaxseeds may help to fend off dry eye syndrome in women. Studies have shown that those who had the highest intake of omega-3 fatty acids in their diets also had a corresponding lowered risk of experiencing this condition; up to a 17% reduction rate.

Generally it is safe for most people to take up to 50 grams of flaxseeds with their diet per day, which is slightly more than about two tablespoons worth. One thing to be aware of however is that certain individuals may experience gastrointestinal issues after suddenly increasing their intake of flax oil or flaxseeds therefore it is important to start with a more moderate dosage and work your way up from there. In addition to that, since flax seeds are a source of fibre, it would also be a good idea to start increasing your intake of water slightly too, to help aid with this additional fibre intake.