Omega-3 is something I receive through a supplement I take and some foods within my diet. It is occasionally referred to as fish oil as various fishes contain this essential compound for the body. When looking at omega-3, people also find it helpful to look at omega-6. When people eat more omega-3 than omega-6, this is associated with healthier and reduced weight. This blog post will go over the benefits of having a diet higher in omega-3, some good omega-3 supplements, foods that are higher in omega-3, and foods to eat in moderation that will have more omega-6.

For the benefits, the reference I will use is HealthLine’s article “17 Science-Based Benefits of Omega-3 Fatty Acids.” The first benefit is that omega-3s can help fight depression, anxiety, and sadness. Some studies have found that people who consume this fatty acid regularly are less likely to be depressed. One study found omega-3s may be as effective as standard antidepressants without many side effects. The second benefit is that it can improve eye health. DHA, a type of omega-3, is a major component of the retina in your eye and can reduce macular degeneration (a leading cause of blindness and permanent eye damage). Additionally, more omega 3s during pregnancy and early childhood life is profitable as it enhances brain growth and proper development in infants. Higher levels of this compound during pregnancy have been linked to a reduced risk of mental illness and disease, higher intelligence, and better communication for the child. Some other benefits include reduced risk of heart disease, reduced inflammation in the body, increased ability to fight autoimmune diseases, reduced mental decline (reduced risk of Alzheimer’s), improved joint and bone health, improvements in sleep, and healthier skin. The numerous benefits should be reason enough for you to increase the amount of omega-3s in your diet.

Instead of using the supplement I use, I recommend experimenting for yourself to find the best omega-3 fatty acids supplement you can find. Some of the best supplements include Kori pure Antarctic krill oil, Paragon fish oil, IWI’s plant-based omega-3 (which is said to have better absorption than fish or krill oil), and 1MD Krill Oil with antioxidants. These supplements have all been on top reviews and are most likely exceptional. Shortly, I will be trying these supplements for myself. 

For the foods that are highest in omega-3 fatty acids, I will be using Health Line’s Article “12 Foods That Are Very High in Omega-3.” Fishes like salmon, mackerel, herring, anchovies, sardines, and cod liver oil are said to have the highest amount of omega-3. Many types of shellfish have a high amount of nutritious compounds. Oysters themselves have a large amount of omega-3 and have a significantly large amount of zinc as well. The following food is caviar which consists of fish eggs or roe. In descending order, the next four foods are flax seeds, chia seeds, walnuts, and soybeans. I eat salmon, flax seeds, walnuts, and oysters the most out of all these foods. Trying to incorporate more foods with omega-3 fatty acids would benefit you due to the many benefits. There are also many foods out there with a decent amount of omega-3 like pastured eggs, Brussel sprouts, grass-fed animals, hemp seeds, and vegetables like spinach. If you do not eat enough of these foods or want more omega-3s, I recommend taking supplements to take in this compound.  Having an extremely higher ratio of omega-6 fatty oils compared to omega-3 fatty acids is considered harmful for you. Having an elevated amount is associated with increased inflammation, and sadly, many people who eat Western diets are not receiving enough omega-3 and have significantly higher omega-6 levels. However, you cannot eliminate omega-6 fatty acids as these are still essential to have in your daily life. I will list some foods with a high amount of omega-6 to be aware of and possibly limit your intake. With this knowledge and beginning to intake more omega-3 fatty acids, you should be at healthy levels. Health Line’s article “10 Foods High in Omega-6, and What You Should Know” lists some foods with more omega-6 fatty acids. In descending order, walnuts, safflower oil, tofu, hemp seeds, sunflower seeds, peanut butter, avocado oil, eggs, almonds, and cashews have the most omega-6 fatty acids. Many of these foods are incredibly good for you if taken in the right amounts, and again, making sure you have a healthy amount of omega-3 and omega-6 fatty fatty acids remove the side effects and allow you to enjoy the benefits of these foods.