Foods with Omega 3
and Sources of Omega 3

Foods with omega 3 will be the answer to balancing the extreme overabundance of omega 6 in our modern day diets.  Sources of omega 3 can play a very important role to help keep our bodies healthy.

Sadly these days, most people don't consume enough foods with omega 3 for one reason or another.  Thankfully, there are good sources of omega 3 - when you know what to look for when you eat out or go grocery shopping. 

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.

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

What are Omega 3 Fatty Acids?

The typical American diet contains 20 times more Omega 6 than Omega 3 fatty acids for a horrible ratio of 20 to 1. This is way too much Omega 6!  It's highly recommended that a healthy ratio would only be 2 to 4 times more Omega 6 to Omega 3 fatty acids.  And a better ratio would be 1 to 1.

Omega 3 fatty acids are Essential Fatty Acids or EFAs.

EFAs must come from supplements or foods with omega 3 that you include in your diet.

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

There are Three Important Omega 3 Fatty Acids:

  • ALA is short for Alpha-Linolenic Acid
  • EPA is short for Eicosapentaenoic Acid
  • DHA is short for Docosahexaenoic Acid

Omega 6 fatty acids overpower your body and its ability to maintain adequate levels of Omega 3.

That's because they compete with each other!

Foods with omega 3 and supplements play a crucial role in brain development.

Best Sources of Foods with Omega 3

Highest in Omega 3 (EPA & DHA)

Cold-Water Fish like Wild King or Chinook Salmon, Wild Coho Salmon, Wild Sockeye Salmon, and Wild Albacore Tuna

Black & Red Caviar, Wild Anchovies, Wild Atlantic Mackerel, Rainbow Trout, Wild Herring, Wild Sardines, Sablefish, Eel, and Cod Liver Oil

Highest in Omega 3 (ALA)

Organic Brown Flax Seeds, Organic Golden Flax Seeds, Organic Cold-Pressed Flax Seed Oil, and Organic Chia Seeds

Moderate in Omega 3 (EPA & DHA)

Wild Oysters, Alaskan King Crab, Wild Mussels, Wild Pink Salmon, and Wild Chum Salmon

Wild Shrimp, Spiny Lobsters, Striped Bass, Wild Octopus, Wild Halibut, and Fish Broth

Low in Omega 3 (EPA & DHA)

Wild Scallops, Wild Clams, Wild Cod, Wild Yellow Fin Tuna, and Seaweed

Best Animal Sources of Omega 3 (ALA, EPA, & DHA)

100% Grass Fed Beef, 100% Grass Fed Lamb, and Game Meat

100% Grass Fed Raw Milk, Yogurt, Kefir, Cream, and Butter

Good Green Sources of Omega 3 (ALA)

Organic Basil, Organic Oregano, Organic Grape Leaves, and Organic Radish Sprouts

Organic Kale, Organic Broccoli Raab, Organic Romaine Lettuce, and Organic Spinach Varieties

The Fish Oil vs Flaxseed Oil Debate

Fish Oil contains EPA and DHA

Fish Oil doesn't need to be converted into the more beneficial Omega 3s.

Can contain toxins and heavy metals.  Fish Oil supplements have a longer shelf life and don't really need refrigeration.

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 for shorter periods of time.   

It's important to maintain an appropriate ratio by lowering Omega 6 food sources and increasing Omega 3s by consuming foods with Omega 3 or supplementation, as these two EFAs work together to keep you healthy. 

Before the advent of Wesson oil, in the not too distant past, it was much easier for people to keep a better balance between the foods with Omega 3 and Omega 6.  And they were much healthier!

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

  • Skin Problems
  • Inflammatory Bowel Disease
  • Leaky Gut Syndrome
  • Diabetes
  • Heart Problems
  • Increase Your IQ
  • Weight Loss
  • Menstrual Problems
  • Breast Cancer
  • Colon Cancer
  • Panic Attacks
  • Stress
  • Vision Problems
  • Asthma
  • Arthritis
  • Osteoporosis
  • Depression
  • Eating Disorders
  • ADHD
  • Alzheimer's Disease

Canola Oil - is it Safe?

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. 

It's suppose to have a good amount of omega 3 fatty acids?  This oil contains twice as much Omega 6 to Omega 3s.

Assuming they succeeded in taking out most of the toxins from canola oil.  The processing alone would make this oil toxic and turn its precious omega 3s into trans fats.

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

Do some research before including this oil in your diet.  However, think about using it as an insect repellent for your tomato plants.  Canola Oil makes a Great Insect Repellent!

Go to Flax Seed Oil Fat

Return to Healthy Fats

Save Time and Shop On-line

Contact Page for Destination Healthy Foods

Contact Kathryn if you have suggestions, questions, or comments.