Improving Your Omega 3 Intake

As I continue to explore nutrient testing options I have begun offering the CardioMetabolic test option from SpectaCell. To my surprise, I am finding a poor Omega 6: Omega 3 ratio common, even in those eating a relatively healthy diet or taking supplements. And yes, even my own ratio was quite concerning.

How important is the ratio of omega 6 to omega 3 and should we be concerned? According to the Institutes of Medicine, “based on limited studies,” a “reasonable” ratio of Omega-6 to Omega-3 is between 5-to-1 and 10-to-1. Some research suggests a lower ratio for those with chronic inflammatory issues such as rheumatoid arthritis or asthma. Regardless, the consensus is that the standard American diet results in a ratio of 16-to-1 and is not healthy.

The easy fix would be to add an DHA/EPA supplement, cod liver oil or krill oil, however the evidence for supplementation alone is not convincing. You can't eat a crappy diet and expect it be fixed with a couple of fish oil pills.

For me personally, I feel like I need to walk the talk, so when I went out for dinner last night I ordered a double portion of seaweed salad with my tuna sashimi. Today I spent the day revisiting my notes on Omega 3 foods as well as hunting up some new recipes to try over the next few weeks. But as not to be a hippocrite, yes, I will admit that I am supplementing with DHA until I get my own diet in order.

Starting with increasing consumption of seafood is the most obvious place to start. Best bets are salmon, herring, tuna, Atlantic mackerel, sardines, sea bass, trout, caviar and oysters. But let’s face it wild caught salmon is pricy and sardines for dinner is probably a tough sell. Chowhound to the rescue for some creative options. Please share your favorites as well.

Next stop, what about veggies? Try seaweed, spirulina, wakame, sprouted navy beans, winter squash, cooked spinach, brussel sprouts, cauliflower and kimchi (focus on recipes with cabbage). If you are like me, you love the idea of beans but they may not like you. If this is the case try sprouting your beans first and consume with kombu (kelp) for improved digestibility. If your only experience with seaweed is getting it caught between your toes at the beach time to read up on the health benefits ​and give this breakfast wrap at try.

Other good choices are flax, chia and hempseeds, natto (fermented soy) and walnuts. None of the above sound appealing? Too hard? Still looking for that miracle answer? Maybe it is time for a mental check-in. Food doesn't have to taste bad to be healthy but sometimes we have to take the first steps and open our mind to new flavors. Find your why and then even stinky fish will have more of an appeal!

#cardiometabolic #omega3