For optimal health and fertility, our ratio of omega-6 to omega-3 fats should be between 1-to-1 and 4-to-1. Wild-caught salmon has an omega-6 to omega-3 ratio of 3-to-1, whereas farmed salmon has a ratio of 14-to-1. This is another example of why food quality matters.
Fish and other seafood contain the omega-3s EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which have been shown in numerous studies to boost fertility in both sexes and help support fetal development. Two large studies found that women consuming 600–800 mg of DHA daily during pregnancy reduced their risk of early preterm birth by more than 40%. Other studies have shown that DHA can improve ovulation, ovarian reserve, and sperm health.
For vegetarians and vegans, there is a plant-based form of omega-3 called ALA (alpha-linolenic acid). ALA is found in foods like flaxseeds, pumpkin seeds, and walnuts. The problem with ALA is that it needs to be converted to EPA and DHA for the body to be able to use it, but our bodies are very inefficient at this conversion. Approximately only 1-10% of ALA is converted to EPA and DHA. While foods like chia seeds, hemp seeds, and flaxseeds are touted as being rich in omega-3s, please keep in mind that our bodies are not able to readily use this form of omega-3.
There is good news for vegans and vegetarians that are looking for a source of EPA and DHA, however! Oil extracted from certain species of microalgae is rich in both EPA and DHA. Researchers have discovered that the EPA and DHA we derive from fish comes in part from the algae they consume. Studies show that the health benefits of algae oil are comparable to fish oil.
To meet your DHA and EPA needs, eat 2 – 3 servings of wild-caught cold water, fatty fish each week or take a high-quality fish oil or algae oil supplement daily. Some of my favorite omega-3 products are Thorne Omega Superb, Nordic Naturals DHA Extra, Nordic Naturals Prenatal DHA, and Nordic Naturals Algae Omega.
Omega-3 Rich Foods To Emphasize
– Salmon, wild-caught
– Herring, wild-caught
– Sardines, wild-caught
– Anchovies
– Cod liver oil, wild-caught
– Fish oil, wild-caught
– Pasture-raised eggs
– Grass-fed meat
– Algae oil
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