Unfortunately, omega 3 fats started to disappear from the American diet about 75 years ago. Instead of a 1:1 ratio of omega 6 to omega 3 fats, the average American now consumes a 15:1 ratio! With an EFA imbalance this severe, the body is forced to use inferior and/or heat-damaged oils to create and repair its cell membranes. Inflammation, fatigue, chronic pain and low energy are just a few of the unavoidable results.
Here are some dietary tips that can help you get more omega 3 and fewer omega 6 fats:
- Eat fatty fish at least once a week. The best sources are wild cold-water species such as wild mackerel, sardines, salmon and trout. Strictly avoid farm-raised fish. The richest source of pure omega 3 fatty acids is wild, cold-water fish. It's important that the fish are cold-water species; otherwise, the fish will have low levels of EPA and DHA (the omega 3 fatty acids that play such a vital role in the function of every physical system in the body).
- Cook your food at a lower temperature in butter (raw if possible), ghee (clarified butter), coconut oil, avocado or macadamia oil. These fats are resistant to both light and heat damage. The most recent research also suggests that olive oil is safe and for low and medium heat cooking.
- Avoid processed and/or commercial fried foods which have been damaged by light and heat. In addition, strictly avoid canola, soy and safflower oils because of their high omega 6 content. It is important to also know that virtually all non-organic soy and canola oils have been derived from genetically-modified plants. When dining out at a restaurant, ask the chef to prepare your meal using either butter or olive oil.
- Only use cold-pressed seed oils, ideally those that are monounsaturated such as olive, avocado, palm or macadamia; or omega 3 oil extracted from flax or hemp. These oils have a neutral and pleasant taste, making them a good candidate for use on salads or in smoothies. Be sure that your oils are fresh and have been packaged and stored in an opaque, oxygen-free container. Remember: All essential fatty acids (especially the omega-3's) are fragile and can spoil rapidly if they are not bottled and stored correctly.
- Sprinkle seeds and nuts on salads or add to smoothies and shakes. The best seed sources are chia, hemp, pumpkin and sunflower. When eating nuts, opt for raw macadamias, almonds or cashews, which contain the most omega 3 fatty acids.
- Choose to eat free-range chicken and grass-fed wild meats whenever possible. These generally contain higher amounts of omega 3 fatty acids than their commercial, corn-fed counterparts.
- Choose to eat organic, free-range eggs whenever possible. Hens that forage freely are able to eat healthier and, therefore, lay healthier eggs. Essential fatty acids account for approximately 30% of the total fat content found in a free-range egg.
- Snack on nut, coconut or avocado products instead of chips, crackers, pretzels or other processed carbohydrates (including gluten-free varieties which contain lots of simple carbohydrates and sometimes hydrogenated oils).
Following a vegan diet? Your body NEEDS some high-quality fish oil!
It's important to point out that even though seeds and cold-pressed oils such as flax, chia, hemp, sunflower and sesame are high in the pure, essential fatty acid parent oil called ALA (alpha-linolenic acid), because your body can only convert about 10% of the ALA to active EPA and DHA and also contain large amounts of omega 6 fats which are already plentiful in the diet, they are ineffective in restoring balanced omega 3 to omega 6 levels.
After three years of assessing omega 3 and omega 6 essential fatty acids in hundreds of people, we know that dietary changes can make a positive, lasting difference in our overall health and well-being. But they are not enough to correct an essential fatty acid imbalance. In order to achieve the ideal omega 3 to omega 6 ratio, you'll need to use of a high-quality omega 3 fish oil supplement like Just Peachy, the great-tasting, no-burp fish oil formula that provides 1100 mg of EPA/DHA per tablespoon and Pharmax Finest fish oil capsules, which provide 563 mg of EPA/DHA per capsule.
After years of using and scientifically-assessing these formulas, we know that both of these pure and effective formulas are easily and rapidly-absorbed by the body, speeding their many benefits which include improved body composition, athletic performance and longevity.
Can you say the same thing about your current omega 3 supplement?
Probably not. So make the switch and get on a proven omega 3 supplement program! And make sure to assess your fatty acid status so you have a baseline measurement to use for assessing your personal, restorative progress.