Sources Of Omega-3

We’ve been doing a series on fat here at YLB. We started with the basics of fat, moved on to talk about how fat works inside our bodies, then compared the differences between omega-3 and omega-6. If you’ve been keeping up, at this point you know most Americans get too much omega-6 which is highly inflammatory. To balance things out, we need to step up our intake of omega-3. So where can you find your sources of omega-3? Check out our list. Feel free to add any we may have mist (there are quite a lot).

What are some good sources of omega-3?

As you might know from the our article talking about the differences between omega-3 and omega-6, most Western diets include way too much omega-6. Omega-6 can lead to increased inflammation and blood coagulation. During the Paleolithic era anthropological studies suggest that our human diets consisted of omega-3 and omega-6 ratio of somewhere around 1:1. In current times, research puts the figures at as high as 1:30. While both fatty acids are essential to our bodies, (meaning we need them) too much of either can be a bad thing and with so many omega-6’s going around, most of us could definitely use a little more omega-3 in our diet.

Here’s a list of some places to find those essential fatty acids in your diet:

Where You Can Find It Omega-3 (mg) Omega-6 (mg)
Walnuts 10623mg/cup 44567mg/cup
Flaxseed Oil 7196mg/tbsp 1715mg/tbsp
Chia Seed 4915mg/counce 1620mg/ounce
Cod Liver Oil 2664mg/tbsp 164mg/tbsp
Flaxseed 2338mg/tbsp 606mg/tbsp
Canned Tuna` 1636mg/can 95mg/can
Wild Salmon 724mg/ounce 62mg/ounce
Mackeral 398mg/ounce 41mg/ounce
Trout 329mg/oz 80mg/oz
Swordfish 296mg/ounce 10mg/ounce
Swordfish 296mg/ounce 10mg/ounce
Anchovy 85mg/anchovy 15mg/anchovy
Yellowfin tuna 81mg/ounce 3mg/ounce
Grass Fed Beef 25mg/ounce 120mg/ounce
Pork Chop 6mg/ounce 131mg/ounce

All dietary values from

Last of all try to stay away from corn fed meats, fish, and poultry. Corn oil is one of those things that we mentioned that has a high ratio of omega-6 to omega-3 (that’s not a good thing). Animals fed with that type of diet have a lower percentage of omega-3.

Key Points
1. Seafood is one of the best sources omega-3 with low levels of omega-6.
2. If you’re getting you’re omega-3 from only plant sources, consider omega-3 supplementation (ask your doctor about it first to rule out any contraindications).
3. Plant sources usually (but not always) have lower sources of omega-3 and higher omega-6 levels.
4. Seafood is great for you!

What are some of your favorite sources of omega-3?

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