Omega 3 fatty acids provide important health benefits. They reduce cholesterol and triglyceride levels, lessen inflammation, and protect cardiac function. For athletes, omega 3 can increase strength, aerobic endurance, concentration, and motor coordination. It also aids in recovery through its anti-inflammatory effects. Good sources of omega 3 include salmon, sardines, tuna, avocados, flax and chia seeds, walnuts, and their oils. Athletes are recommended to consume 2-4 grams of omega 3 daily, including 3-4 servings of fatty fish per week.