Shopping Cart


Your shopping bag is empty

Go to the shop

Omega-3 Fatty Acids: What They Are, Why You Need Them, And What Foods Are Rich In Them?

Omega-3 Fatty Acids: What They Are, Why You Need Them, And What Foods Are Rich In Them?

What are Omega-3 Fatty Acids?

Omega-3 fatty acids are a type of polyunsaturated fatty acids found in some foods that play essential roles in metabolism and overall physiology. Humans and other mammals can't synthesize omega-3 fatty acids from other nutrients. The only way we can get omega-3 fatty acids is from our diet, which makes omega-3 fatty acids an essential nutrient by definition.

Why Do You Need Omega-3 Fatty Acids?

Omega-3 fatty acids are present in many foods we eat, including meats and vegetables. However, the real problem is the ratio of Omega-3 and Omega-6 fatty acids in these foods. Omega-3 and Omega-6 fatty acids work together to promote health if they're consumed in the right ratio.

Many elements of the American diet, such as vegetable oil that have Omega-3 fatty acids, have far higher levels of Omega-6 fatty acids. Even the foods we consider healthy have unhealthy ratios of Omega-3 and Omega-6 fatty acids. Meat can contain five times more Omega-6 than Omega-3 fatty acids, and even grass-fed meat doesn't achieve a ratio better than 3:1.

It's no wonder then that people living on the modern American diet can have Omega-6 to Omega-3 ratios of up to 30:1. The ratio for optimal health is 4:1, or even lower, according to some experts. So you don't just need foods high in Omega-3 fatty acids; you also have to look out for foods high in Omega-6 fatty acids. Few foods fit this profile.

Foods Rich In Omega-3 Fatty Acids 

Flaxseeds and Chia Seeds:

Most of the common seeds we consume are those that vegetable oil is made of, which is a misnomer because vegetable oils aren't made from vegetables. These seeds have very unhealthy Omega-6 to Omega-3 ratios

Flaxseeds and chia seeds are the two most notable exceptions. Flax seeds have four times more Omega-3 than Omega-6, while chia seeds have three times more Omega-3. The only problem is that it's hard to consume large enough amounts of these seeds to fix your Omega-3 to Omega-6 ratio.

Some Vegetables 

Green and leafy vegetables have an equal ratio of Omega-3 and Omega-6 fatty acids. However, processed vegetables such as potato chips are among the worst foods for Omega-3 fatty acids. Growing conditions also play a role in this ratio. Naturally, grown vegetables can have higher levels of Omega-3 fatty acids.

 Cooked wild-caught whitefish

Wild Caught Whitefish 

Fish is by far the best way to increase your Omega-3 consumption and balance your Omega-3 to Omega-6 ratio. Wild caught whitefish can have better than 1:1 ratios of Omega-3 and Omega-6. This means consuming wild-caught whitefish can make up for other foods with worse ratios and keep your body healthy.

Want whitefish delivered to your home? With Open Blue, now you can get whitefish via mail order! We are a leading cobia fish supplier  USA with our mariculture farms where we sustainably farm whitefish. 

Want to consume Omega-3 fatty acids the best way possible? Order a cobia home delivery now!

categories : Cobia