Foods with Omega 3
and Sources of Omega 3

Foods with omega 3 will be part of 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

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

What are Omega 3 Fatty Acids?

The typical American diet may contain 20 times more Omega 6 than Omega 3 fatty acids for a horrible ratio of 20 to 1.

That 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 much better ratio would be 1 to 1.

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 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.

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 Caviar, Red Caviar, and Cod Liver Oil

Wild Anchovies, Wild Atlantic Mackerel, Rainbow Trout, Eel, Wild Herring, Wild Sardines, and Sablefish

Highest in Omega 3 (ALA)

Organic Brown Flax Seeds and Organic Golden Flax Seeds

Organic Cold-Pressed Flax Seed Oil

Organic Chia Seeds

Moderate in Omega 3 (EPA & DHA)

Wild Caught Oysters and Wild Mussels

Alaskan King Crab, Wild Pink Salmon, and Wild Caught Chum Salmon

Wild Caught Shrimp and Spiny Lobsters

Striped Bass, Wild Octopus, and Wild Caught Halibut

Fish Broths

Lowest in Omega 3 (EPA & DHA)

Wild Caught Scallops and Wild Caught Clams

Wild Caught Cod and Wild Caught Yellow Fin Tuna

Clean Ocean Seaweeds

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

100% Grass Fed Beef and 100% Grass Fed Lamb

100% Grass Fed Organ Meats and Game Meats

100% Grass Fed Raw Milk, Yogurt, and Kefir

100% Grass Fed Cheese, Buttermilk, Cream, and Butter

Good Green Sources of Omega 3 (ALA)

Organic Basil and Organic Oregano

Organic Grape Leaves and Organic Radish Sprouts

Organic Kale and Organic Romaine Lettuce

Organic Broccoli Raab and Organic Spinach Varieties

The Fish Oil vs Flaxseed Oil Debate

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

Fish Oil contains EPA and DHA.

Fish oil supplements will have a longer shelf life and they don't really need refrigeration.

However, fish oil may contain toxins and heavy metals. 


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

Flaxseed Oil only contains ALA.

Flaxseed oil is not known to contain heavy metals.  However, flaxseed oil only stays fresh for short periods of time.   

It's important to maintain an appropriate ratio by lowering Omega 6 food sources and increasing Omega 3s.  These two EFAs will work together to keep you healthy.

You'll need to consume foods with Omega 3 or supplement to increase your Omega 3s.


Before the advent of Wesson oil (in the not too distant past) it was much easier for people to keep a balance between the foods with Omega 3 and Omega 6. 

And these people 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
  • Arthritis
  • Osteoporosis
  • Depression
  • Eating Disorders
  • ADHD
  • Alzheimer's Disease
  • Menstrual Problems
  • Breast Cancer
  • Colon Cancer
  • Panic Attacks
  • Stress
  • Vision Problems
  • Asthma

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

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