Following up on Chuck’s fish post, I just want to say I’m glad he brought up the importance of fish on this blog.
Like Chuck, I have been eating it infrequently, maybe once per month at best, mostly because I am a cheap bastard. In lieu of fish, I have been supplementing with high-quality Omega-3 fish oil (try Carlson or the Vitamin Shoppe brand), but there really is no substitute for wild-caught salmon and other cold water fish.
Most paleo circles recommend an Omega-6 to Omega-3 ratio anywhere from 1:1 to 3:1. On the Standard American Diet, the ratio can typically reach 20:1. Some of the benefits of Omega-3 intake include:
- Improved brain health
- Improved heart health
- Protection against Alzheimer’s
- Protection against cancer
- Protection against depression
- Improved skin health
- Protection against bowel disorders
- Protection against arthritis
Other ways to ensure your ratio is in balance include:
- Avoiding processed vegetable oils like canola, sunflower, safflower, corn, cottonseed, and soybean oils
- Eating grass-fed and pasture-raised meats
- Eating eggs from pasture-raised hens
- Avoiding farm-raised fish
For a wealth of information on Omega-3’s, see Whole9’s Fish Oil FAQ.