First, let's start with the basics.
What is the Difference Between Omega 3 and Omega 6?
“Omega 6 and Omega 3 fatty acids are two different classes of polyunsaturated fats. They are both important because they are made into powerful regulatory hormones. Omega 6 fats are primarily converted into a range of pro-inflammatory hormones and omega 3 into anti-inflammatory hormones.
Perhaps it would help to think of the analogy of hot and cold taps; hot being omega-6 and cold being omega-3. We need a balance of hot and cold to get the right temperature.
Due to the abundance of omega 6 in our diets from chemically extracted vegetable oils and a lack of food sources of omega 3 like cold-water fish and grass-fed/wild meat, we have an imbalance. An ideal ratio is 4:1 up to 1:1 of omega 6 to omega 3. This is a long way from the standard American diet, which averages 20:1. Imagine the hot tap (inflammation) on full and the cold tap (anti-inflammation) on a dribble. Inflammation is rampant.”
Table Of ContentsFirst, let's start with the basics.What is the Difference Between Omega 3 and Omega 6?Can your body make or produce omega 3 on its own?Amount of Omega-3 Fatty Acids in Selected Fish and SeafoodOmega-3 in Olive OilHow Do Omega-3 Fatty Acids Help Improve Your Health?Does the Brain Like Omega-3s?What Do EPA, DHA, and ALA Mean?Omega-3 SupplementsHow Much Is Enough?Summary
“Omega-3s are anti-inflammatory and also directly boost immunity by enhancing the function of B cells, a type of white blood cell.”
Can your body make or produce omega 3 on its own?
The answer is no. "Omega-3 fatty acids are a type of fat the body cannot make on its own. They are an essential fat, which means they are needed to survive. We get the omega-3 fatty acids we need from the foods we eat." -Cleveland Clinic
You can find omega-3s in foods like chia seeds, salmon, flax, seaweed, walnuts, broccoli, and edamame. Eggs also contain a small amount of omega-3.
Amount of Omega-3 Fatty Acids in Selected Fish and Seafood
Since fish are one of the best sources, here is a compiled list with exact amounts of omega.
MackerelServing Size: 3 ounces (100 grams)Amount of Omega-3 Fat: 2.5–2.6 gramsSalmon (wild)Serving Size: 3 ounces (100 grams)Amount of Omega-3 Fat: 1.8 gramsHerringServing Size: 3 ounces (100 grams)Amount of Omega-3 Fat: 1.3–2 gramsTuna (Bluefin)Serving Size: 3 ounces (100 grams)Amount of Omega-3 Fat: 1.2 gramsLake TroutServing Size: 3 ounces (100 grams)Amount of Omega-3 Fat: 2 gramsAnchovyServing Size: 3 ounces (100 grams)Amount of Omega-3 Fat: 1.4 gramsTuna (Albacore)*Serving Size: 3 ounces (100 grams)Amount of Omega-3 Fat: 1.5 gramsLake Whitefish (freshwater)Serving Size: 3 ounces (100 grams)Amount of Omega-3 Fat: 1.5 gramsBluefishServing Size: 3 ounces (100 grams)Amount of Omega-3 Fat: 1.2 gramsHalibutServing Size: 3 ounces (100 grams)Amount of Omega-3 Fat: 0.9 gramsStriped BassServing Size: 3 ounces (100 grams)Amount of Omega-3 Fat: 0.8 gramsSea Bass (mixed species)Serving Size: 3 ounces (100 grams)Amount of Omega-3 Fat: 0.65 gramsTuna, white meat cannedServing Size: 3 ounces drainedAmount of Omega-3 Fat: 0.5 grams
*Contains a high level of Mercury. Limit the amount you eat.Source: USDA Food Composition Databases
The American Heart Association recommends at least two servings a week of fish. A serving is 3.5 ounces of cooked fish or 3/4 cup of flaked fish.
Omega-3 in Olive Oil
Another source of omega-3 is olive oil. When I first started using olive oil as my source for omega-3 my skin was normally dry and in the winter a little itchy. Not anymore. I take 2 Tbls of olive oil per day and can tell the difference it makes. My skin was all of a sudden soft, it didn't itch. If I could see these positive effects on the outside, just imagine how beneficial it is on the inside.
How Do Omega-3 Fatty Acids Help Improve Your Health?
"Omega-3 fatty acids help your heart in several ways.
