In order to obtain the benefits of Omega 3 supplements, you need to make a few dietary adjustments. Omega 3 fats should be taken in balanced amounts with omega-6 fatty acids, with five more times Omega 3s than omega-6s. Although both fatty acids are needed by the body, too much omega-6s can prevent the body from converting Omega 3 fatty acids into its usable forms, thus nullifying the health benefits it brings. It’s important to keep these two in balance, especially since a number of foods available today contain omega-6 fatty acids.

However, if you cut out processed food, microwaved meals, and fast food, you can keep your omega-6 intake in check while maximizing the effects of Omega 3. You can also eat more of these fruits, legumes, and vegetables to keep your fatty acid ratio balanced and healthy.

Deep sea fatty fish

Non-vegetarians can obtain their Omega 3 hrough fatty deep-sea fish like salmon, halibut, tuna, mackerel, herring, and pilchards. For every 4 ounces of salmon, you can obtain 2 grams of Omega 3 fats, 0.4 grams from the same serving size of tuna, and 0.6 from tuna. However, it is not advised to rely on deep sea fish for your Omega 3 fatty acid intake, especially if you are pregnant. Deep sea fish are likely to be contaminated with methylmercury and other toxins; the higher they are in the food chain, the more toxins they contain. Avoid frying the fish as well, as the heat can cause the fragile long-chain Omega 3 fatty acids to disintegrate.

Walnuts and flaxseed

Next to deep sea fatty fish, these two foods are the richest food sources for Omega 3. One quarter cup of walnuts has 2.3 grams of Omega 3s whereas one quarter cup of flaxseed has 7 grams. You can include these foods in salads, soups, even baked goods.

Beans

A cup of soy beans, kidney beans, or navy beans can provide 200mg – 1,000mg Omega 3s. Four ounces of tofu can also provide.4 grams of Omega 3 fats. These foods alone can give you anywhere between 10% and 50% of your daily requirement for this nutrient.

Even if you include all these Omega 3 rich foods into every meal, it’s difficult to obtain the recommended daily requirement of 1,600mg a day from food alone. This is why you must continue to supplement your diet with fish oil capsules, echium oil, flaxseed oil, or evening primrose oil.