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How Do You Get More Omega 3?

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  • How Do You Get More Omega 3?

    I've only tracked my food sporadically but my omega 6:3 ratio is RIDICulous.

    How does everyone get more omega 3 in their diet?

    I hear people talking about sardines... I've never tried them. I'm open to trying new things but I'm kinda squeamish at the thought of eating canned mini fish lol. Are their heads attached!? Lol

  • #2
    You don't. Lay off the o6 and o3
    Make America Great Again

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    • #3
      Here's some info, though it's not a primal/paleo site: omega-3 fatty acids

      Grass fed beef and salmon are on the list, so if you're squeamish about canned fish that look like bait , you can eat other things.
      "Right is right, even if no one is doing it; wrong is wrong, even if everyone is doing it." - St. Augustine

      B*tch-lite

      Who says back fat is a bad thing? Maybe on a hairy guy at the beach, but not on a crab.

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      • #4
        You should be reducing your o6 intake by not eating grains, vegetable oils, etc. choosing Pastured eggs (so they eat more bugs and grass vs grain feed), pastured pork and grass fed beef/lamb (if you can afford it).

        Eating a couple of hundred grams of cold water fishs such as salmon (preferably wild caught), mackerel, blue cod or sardines, once or twice a week should give enough o3.
        If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

        Originally posted by tfarny
        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

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        • #5
          I don't worry about it. I eat salmon often. I eat primal as best I can. But I think worrying too much about the little nutritionism details is not productive.
          Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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          • #6
            Originally posted by sbhikes View Post
            I don't worry about it. I eat salmon often. I eat primal as best I can. But I think worrying too much about the little nutritionism details is not productive.
            Well, yeah sure, worrying too much about one's health is not good for one's health. When I was in Calif & Hawaii last fall & winter, eating lots & lots of fresh wild salmon & fresh ahi every week, I was getting plenty of O3. Now back east since January, I've been supplementing with 2 cod liver oil capsules a day, eating many O3 eggs & yes as much grass fed beef, & wild salmon (frozen) as I can afford. Canned tuna packed in water is cheap. I eat mackeral & sardines too. When I eat foods containing O3 in any given day, I generally skip the cod liver capsules.
            "Science is not belief but the will to find out." ~ Anonymous
            "Culture of the mind must be subservient to the heart." ~ Gandhi
            "The flogging will continue until morale improves." ~ Unknown

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            • #7
              Dont worry too much however everyone is right. Grass fed everything meat wise, pastuered eggs will help.

              Otherwise I take mega doses of fish oil daily.

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              • #8
                also check asian markets or the freezer section of your regular grocer. you may find small, wild fish for pretty cheap. some can be strong-flavored, so you'll have to play around with mustard, hot sauce, broth, etc. to see what you like.

                my basics are fresh/frozen smelts or whiting + tinned sardines or wild salmon.

                we're eating lots of lobster this summer too cuz t's dirt cheap again.

                why is your 0:6 so off the charts? are you still eating grains and junk oil?
                As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.

                Ernest Hemingway

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                • #9
                  Originally posted by JoanieL View Post
                  Here's some info, though it's not a primal/paleo site: omega-3 fatty acids

                  Grass fed beef and salmon are on the list, so if you're squeamish about canned fish that look like bait , you can eat other things.
                  Thanks!

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                  • #10
                    Originally posted by Misabi View Post
                    You should be reducing your o6 intake by not eating grains, vegetable oils, etc. choosing Pastured eggs (so they eat more bugs and grass vs grain feed), pastured pork and grass fed beef/lamb (if you can afford it).

                    Eating a couple of hundred grams of cold water fishs such as salmon (preferably wild caught), mackerel, blue cod or sardines, once or twice a week should give enough o3.
                    I'm grain free and the only time I consume bad oils is when I eat out and can't avoid it. Grass fed beef isn't easy for me to get and I get sick of fish sometimes. I had salmon yesterday and I'm over it already lol.

                    Today my ratio was about 11:1, better than a couple weeks ago when it was 26:1.

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                    • #11
                      Originally posted by sbhikes View Post
                      I don't worry about it. I eat salmon often. I eat primal as best I can. But I think worrying too much about the little nutritionism details is not productive.
                      I'm not really worrying about it, I just want to know how others up their omega 3 intake so I can incorporate some of those ideas if they sound doable.

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                      • #12
                        Originally posted by Betorq View Post
                        Well, yeah sure, worrying too much about one's health is not good for one's health. When I was in Calif & Hawaii last fall & winter, eating lots & lots of fresh wild salmon & fresh ahi every week, I was getting plenty of O3. Now back east since January, I've been supplementing with 2 cod liver oil capsules a day, eating many O3 eggs & yes as much grass fed beef, & wild salmon (frozen) as I can afford. Canned tuna packed in water is cheap. I eat mackeral & sardines too. When I eat foods containing O3 in any given day, I generally skip the cod liver capsules.
                        I take fish oil + krill every day but it still isn't making much of a difference. Can I take cod liver oil in addition to what I'm already taking?

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                        • #13
                          Originally posted by kiwigal View Post
                          Dont worry too much however everyone is right. Grass fed everything meat wise, pastuered eggs will help.

                          Otherwise I take mega doses of fish oil daily.
                          How much fish oil are you taking daily?

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                          • #14
                            Originally posted by noodletoy View Post
                            also check asian markets or the freezer section of your regular grocer. you may find small, wild fish for pretty cheap. some can be strong-flavored, so you'll have to play around with mustard, hot sauce, broth, etc. to see what you like.

                            my basics are fresh/frozen smelts or whiting + tinned sardines or wild salmon.

                            we're eating lots of lobster this summer too cuz t's dirt cheap again.

                            why is your 0:6 so off the charts? are you still eating grains and junk oil?
                            Lobster, yum . I'm not sure why it's so high, I don't eat grains and the only time I consume the bad oils is when I go out to eat and can't avoid it.

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                            • #15
                              Originally posted by Breezy111 View Post
                              I take fish oil + krill every day but it still isn't making much of a difference. Can I take cod liver oil in addition to what I'm already taking?
                              Why do you say it's not making much of a difference? How are you assessing your O3:O6 intakes?

                              Mark mentioned that he takes 3-4 of his Vital Omega fish oil capsules daily, regardless of his daily wild meat & fish intake. That's A LOT of O3 Marks taking in... I sometimes take 3 capsules of cod liver oil, but lately I just take 2. I eat lots of super-O3 eggs, fish & meat too. Though some PBers here poo poo O3 fish oils, there are lots of people, Paleo/PB or just regular folks, who take high therapeutic daily doses of fish oil, especially to treat heart disease.

                              Read more: A Week in the Life of Mark Sisson | Mark's Daily Apple :
                              5. Supplementation Regimen: Every day I take 3-4 capsules of Vital Omegas (omega-3 fish oil), 2-4 capsules of Primal Sun Vitamin D (when I’m not getting enough sunlight), 1-2 Primal Flora and 1-2 packets of Damage Control Master Formula.

                              Originally posted by Breezy111 View Post
                              I take fish oil + krill every day but it still isn't making much of a difference. Can I take cod liver oil in addition to what I'm already taking?
                              Might I suggest, try upping your fish oil &/or krill(expensive?), if you won't eat more fatty fish. And yes, sardines are little salty fish, generally packed in oil, w/ their little heads intact...
                              "Science is not belief but the will to find out." ~ Anonymous
                              "Culture of the mind must be subservient to the heart." ~ Gandhi
                              "The flogging will continue until morale improves." ~ Unknown

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