Foods with Omega 3
and Sources of Omega 3

Foods with omega 3 and other sources of omega 3 will be the answer to balancing the abundance of omega 6 fatty acids in our diets these days.

Foods with omega 3 play such an important role in keeping your body healthy.  Sadly, most people are not eating enough foods with omega 3.

Thankfully, there are a good amount of foods and other sources of omega 3 to choose from - when you know where to look.

The Fish Oil vs Flaxseed Oil debate is something you should think about when trying to up your omega 3 fatty acids.

However, the Fish Oil vs Flaxseed Oil debate doesn't mean that you will have to choose one or the other.  Both can be additional sources of omega 3, but they do have their differences.


What are Omega 3 Fatty Acids?

There are three important Omega 3 fatty acids:

  • ALA which is short for alpha-linolenic acid
  • EPA which is short for eicosapentaenoic acid
  • DHA which is short for docosahexaenoic acid

Foods with omega 3 play a crucial role with your memory and creating neurotransmitters.

Omega 3 fatty acids are considered Essential Fatty Acids or EFAs and they must come from foods with omega 3.

Omega 3 fatty acids are also known as polyunsaturated fatty acids or PUFAs.

A high ingestion of Omega 6 fatty acids can overpower your body and its ability to maintain its Omega 3 fatty acids.

As they will compete with each other.

Symptoms of Omega 3 Deficiency

  • Allergies
  • Fatigue
  • Poor Memory
  • Irritability
  • Bumpy Skin
  • Tissue Inflammation
  • Dry Hair
  • Brittle Nails
  • Poor Wound Healing
  • Dry Eyes
  • Hyperactivity
  • Learning Disorders
  • Poor Circulation
  • Mood Swings
  • Growth Retardation
  • High Triglycerides
  • Insulin Resistance

It's important to maintain an appropriate balance of foods with Omega 3 to foods with Omega 6 in your diet, as these two EFAs work together to keep you healthy.

In the not to distant past, humans kept a much better ratio of foods with Omega 6 fatty acids to foods with Omega 3 fatty acids.

These days, the typical American diet may contain anywhere from 20 to 50 times more Omega 6 to Omega 3 fatty acids.

It's now being recommended that a healthy ratio would only be 2 to 4 times more Omega 6 to Omega 3 fatty acids.  And an even better ratio would be 1 to 1.

Foods with Omega 3

Highest in Omega 3

Flaxseeds, Flaxseed Oil, and Chia Seeds

Decent in Omega 3

Basil and Oregano

Grass Fed Animal Foods

Decent in Omega 3

Spinach and Romaine Lettuce

High to Moderate in Omega 3

Caviar or Fish Eggs, Oysters, Crab, Mussels, Cod Liver Oil, and Fish Broth

English Walnuts and Black Walnuts


High to Moderate in Omega 3

Cold-Water Fish such as Salmon, Mackerel, Sardines, Anchovies, Trout, and Herring

Moderate in Omega 3

Scallops, Shrimp, Tuna, Cod, and Mahi Mahi

Increasing Omega 3 Fatty Acids can help.....

  • Skin Problems
  • Inflammatory Bowel Disease
  • Leaky Gut Syndrome
  • Diabetes
  • Heart Problems
  • Increase Your IQ
  • Weight Loss
  • Arthritis
  • Osteoporosis
  • Depression
  • Eating Disorders
  • ADHD
  • Asthma
  • Vision Problems
  • Menstrual Pain


  • Breast Cancer
  • Colon Cancer
  • Panic Attacks
  • Stress
  • Alzheimer's Disease


The Fish Oil vs Flaxseed Oil Debate

Fish Oil contains EPA and DHA

Fish Oil does not need to be converted into the more beneficial Omega 3s

Fish Oil can contain toxins and heavy metals

Fish Oil supplements have a pretty long shelf life 

Flaxseed Oil only contains ALA

Flaxseed Oil needs to be converted into EPA and DHA by your body

Flaxseed Oil is not known for containing heavy metals   

Flaxseed Oil stays fresh in the refrigerator for short periods of time   

Canola Oil - is it Safe?


Canola Oil makes a Great Insect Repellent!

Rapeseed is poisonous to all living things and insects will flee from this toxin.  I guess that's why they genetically engineered this plant.

Do some research if you want to include this oil in your diet, and think about using it as an insect repellent for your tomato plants.

Why isn't it called by its name - "Rapeseed Oil"?

That should give you a clue!  Canola oil is made from the genetically engineered rapeseed plant.

This is one of the oils that's suppose to be good for our health, because it is low in saturated fat and high in monounsaturated fats.  And it's suppose to have a good amount of omega 3 fatty acids.

Now assuming they succeeded in taking out most of the toxins from canola oil - the "processing" of the oil would make it toxic and turn its precious omega 3 fatty acids into "Frankenstein" trans fats.

This oil also contains twice as much Omega 6 to Omega 3.


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