We know there’s very little omega-3 in tinned tuna so it makes sense to swap to tinned salmon when you’re doing the weekly shop.Īvailable in red and pink varieties, salmon retains a lot more of its healthy fats when tinned than tuna does. Fresh salmon contains a whopping 1,500mg of omega-3 in every 100g and it only loses very small amounts when it’s canned. We’ve discovered the very best omega-3 rich foods to help you restore this essential fatty acid back to its rightful place - on your dinner table. Luckily, there are lots of ways you can get the balance right in your own diet. Read more about this delicate balancing act in our omega-3, 6, 9 guide. Ideally our ratio of omega-6 to omega-3 ratio would be 1:1, but in the West we’re eating a ratio as high as 20:1. Too many omega-6s and too few omega-3s do not add up to good health. We need them both, but in balanced amounts for optimal good health. While omega-3s are more fluid, omega-6s are rigid to help give cells their structure.
From crackers and crisps to granola bars and hummus, if it’s processed, you can bet it contains some kind of omega-6 rich oil.Īnd why’s that a problem? Both omega-6 and omega-3 have a role to play in building the trillions of cells in your body. We cook with it at home and food manufacturers love its affordability and long shelf life. While at the same time the good fats have been taken from our diet, the food supply has also been flooded with cheap vegetable and seed oils, rich in an altogether more troublesome kind of fat - omega-6. Now our cows are fed on grain, our chickens are raised on corn and both are routinely given antibiotics to fight off the diseases caused by intensive farming methods.
Omega 3 high foods free#
Chickens were free to roam, foraging through the grass for omega-3 rich grubs, providing us with equally omega-3 rich eggs. Our cows used to graze on pastures, turning the omega-3 rich grass into substances that humans could digest - milk, butter and beef. At the same time, the industrialisation of agriculture has stripped omega-3 from the very foods that used to be brimming with them. In our quest for slimmer waistlines we’ve demonised fat as the enemy. Yet this set of nutrients has been quietly slipping out of our diets over the last 50 years. Food fads come and go, but ensuring you get enough omega-3 in your diet isn’t one of them, for one simple reason - without omega-3, we just don’t function very well.
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