The best scientific evidence now is reaching the popular press: omega-3 fatty acids are first line treatment for high triglycerides; they improve some depression and ADD; they reduce risk of sudden death; they improve osteoarthritis pain. The Washington Post summarizes what you need to know in a recent excellent review.
But if you don’t want to take fish oil capsules, which fish? How much? When?
The richest fish are, from top to bottom: mackerel, Atlantic herring, Albacore tuna, Chinook salmon, Anchovy and Coho Salmon. 100 g (about 3.3 ounces) of each will give you 1-2.6 grams of omega-3s, which in fish is EPA and DHA. See the FDA’s site for more detail.
The richest plants are, from top to bottom: flax, butternuts (which are white walnuts), English walnuts, raw soybeans, leeks, wheat germ, purslane and almonds.
Here are the general recommendations for fish oil. If you want personal advice, why not come to Santa Barbara? Get a private nutrition seminar, and learn what you need and want to know.