So why are they getting all this attention? Well, research shows that omega-3s improve cardiovascular health, stabilize hormones, reduce inflammation and much more.
But you’ll only get these benefits if you eat the right ratio of omega-6s to omega-3s. According to the study mentioned above, a ratio of 2:1 of omega-6s to omega-3s respectively, is best for optimal health.
Omega-6s are easy to get because they’re found in foods like vegetables, eggs, grass fed beef and so on.
But omega-3s are much harder to get. And most of the foods rich in omega-3s also have high amounts of omega 6s.
So in this article I’ll show you foods that have high amounts of omega-3s and low amounts of omega-6s, so you can get closer to that ideal balance.
1. Salmon (Fish oil)
Salmon is one of the healthiest foods in the world. It’s a great source for proteins, fats, vitamins and minerals. Always go for wild caught fish over farm raised.
Oil extracted from salmon will give you lots of omega-3s. When buying fish oil, read the labels to make sure it’s from wild caught fish and doesn’t contain mercury.
2. Flaxseed oil
You’ll notice that most omega 3 supplements contain flax seeds. Flaxseed oil is rich in omega-3s and has a good ratio of omega 6s to omega-3s. This is a perfect source of omega-3s for vegans.
3. Krill oil
According to WebMD, Krill oil comes from shrimp-like creatures that live in very cold ocean waters. Though not much research has been done on krill oil, few studies show it contains the same amount of omega-3 fatty acids as fish oil. Additionally, krill oil is absorbed better in the body than fish oil.
4. Mackerel
You can never go wrong with fish if you want to increase omega-3 intake. This small fish is tasty and rich in nutrients and vitamins.
5. Chia seeds
You’ve probably heard of the many benefits of chia seeds. In fact, these seeds are considered one of the healthiest foods in the world. This may surprise you, but chia seeds contain more omega-3s than salmon, gram per gram.
6. Cod liver oil
This is a supplement extracted from the liver of cod fish. It has high levels of omega-3s and is also rich in vitamin D.
7. Walnuts
All nuts contain omega-3s, but walnuts have the best ratio of omega-6s to omega-3s.
You can eat walnuts as a snack or use them as ingredients in your recipes. You can also stir fry your vegetables with walnut oil to increase omega-3 intake.
8. Herring
Herring fish inhabit both salt and fresh water and can live up to 19 years. This fish is rich in omega-3s, vitamins and minerals.
Sardines are also a good alternative because they have all the health benefits of herring.
These foods and supplements will increase your omega-3 intake and ultimately improve your health. Make sure you add some of them to your grocery shopping list.
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