The nutritional profile of fish is really quite fantastic. With decent servings of protein, omega-3 polyunsaturated fatty acids, selenium, iodine, and even vitamin D, it should be making up a proportional part of our diet alongside meat, poultry, and the ever-important vegetables!
Certain types of fish are better for you than others. That isn’t to say some are bad for you, but different species of fish are oilier than others. These oily fish contain greater amounts of omega-3 fatty acids.
Wild-caught salmon, sardines, trout, and mackerel have the highest amount of EPA/DHA per serving at over 500mg per 100g serving.
There are two types of omega-3 fatty acids: EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). These two fatty acids are major structural components of the human brain and are really important in proper brain development and function. They also have an anti-inflammatory effect on the body.
We are particularly interested in consuming lots of omega-3 EPA and DHA not only because of their anti-inflammatory effects and role in development and growth but because our typical Westernised diets tend to contain a lot of omega-6-rich foods.
Omega-6?
Omega-6 is another fatty acid that we get from our food on a daily basis. Once inside the body, it acts as an important signaling molecule and has roles in growth and development. But unlike omega-3, omega-6 has an inflammatory effect. It is found in our food in grain-fed animal fats, vegetable oils, manufactured ‘butter’ (a.k.a vegetable spreads), and nuts and seeds.
In a ‘normal’ diet the balance of omega-3:omega-6 shouldn’t be a problem, but with high levels of processed mass-produced corn-fed meats and manufactured corn, seed, and vegetable oils, our modern diets tip the scale towards high omega-6 consumption. If we have an imbalanced ratio favoring omega-6 fatty acids in our diets, we tip the balance resulting in more inflammation in our bodies.
By ensuring our diet includes plenty of oily fish (rich in omega-3), we can help tip the balance back and reduce inflammation in the body. Reducing the amounts of corn-fed meat and corn-derived oils will also help to reduce omega-6 levels. This also lines up nicely with the primal lifestyle for other reasons, so many of you may already be taking this step!
As well as playing a huge role in fetal brain and retinal development and lifelong maintenance of visual and cognitive health, EPA and DHA have been preliminarily linked to improving chronic disease states like Alzheimer’s, dementia, vision problems, cancers, depression, and schizophrenia.1–4 So omega-3 fatty acids are not just about keeping inflammation at bay!
Where Can I Get Omega-3 From?
Oily Fish!
The best way to get lots of omega-3 in your diet is from fish, but not all fish were created equal!
Wild-caught salmon, sardines, trout, and mackerel have the highest amount of EPA/DHA per serving at over 500mg per 100g serving.
Haddock, cod, sole, flounder, bass, hake, halibut, perch, crab, oysters, and shrimp come in with 150–500mg per 100g serving fish.5
But What About Flax and Chia?
Well, these are high in a different type of omega-3 fatty acid called alpha-linolenic acid (ALA). ALA is converted in the body to the omega-3 fatty acid EPA. So although these eventually end up in the right place, you can cut out the extra step by eating EPA-rich fish in the first place. It’s also important to note that we absorb EPA from our food much more efficiently than we can make it from ALA. So although flax and chia may be a good source of omega-3 for vegans, and their inclusion of them in the diet is by no means bad, it is easier for the body to get omega-3 direct from delicious oily fish!
Supplements
Another way to increase your consumption of EPA and DHA is through supplementation. Be careful when selecting which supplements to use as some of the cheaper versions can go rancid and leave an unpleasant taste in your mouth! Omega-3 oils are delicate and prone to oxidation so they need to be carefully extracted and processed, and kept under very strict conditions. This makes the best quality ones more expensive, but much safer for regular consumption.
There are different types of supplements you can go for. Pills and capsules tend to be the most popular due to ease and taste, whilst liquid oils like cod-liver oil (also high in Vitamin D and A!) are not for the faint of heart!
As someone who follows a primal lifestyle, you are likely to already be aware of the need to increase your omega-3 consumption. Unfortunately, unless you can source all grass-fed pastured raised meats and avoid the plethora of foods containing vegetable oils, your diet will still contain a significant amount of omega-6 fatty acids. And in order to reap the benefits of an omega-3-rich diet, you need to make an effort to reduce excessive consumption of omega-6-rich foods in your diet too. In combination with increasing your weekly oily fish intake and adding an omega-3 supplement to your daily routine, you can boost your experience of the primal lifestyle even further!
