If you are wondering what foods contain omega 3 oil, you'll find the answers, here. By including food high in omega 3 in your daily diet, you may reduce your risk of chronic health problems, particularly as you age. So, here's what you should be eating.

The best known food high in omega 3 is fish. But, the amount present varies from one species to the next and even according to the season. Coldwater species have the highest content.

Below is a list of some of the popular seafood choices and the amount of omega-3s in a serving of each. A serving is equivalent to 100 grams of the raw edible parts.

The species listed here are some of your best choices, because they are low in mercury and other toxins. They are also environmentally friendly choices, because the populations are sustainable and the practices used to catch them are easy on the environment.

1. Dungeness crab-300 milligrams
2. Farmed oysters-680 mg
3. Alaskan sablefish-1660 mg
4. Wild Alaskan salmon-1400 mg
5. Pacific sardines-1870 mg
6. Shrimp-0 mg
7. Rainbow trout-986 mg

Besides fish, what foods contain omega 3 oil?

If you are looking for food high in omega 3, but you don't like fish or seafood, here are your options. Most vegetable oils contain some omega-3s, but they also contain omega-6s in varying amounts. Research indicates that it is the ratio or omega-6s to 3s in the diet that makes the biggest difference. Ideally, we would get a maximum of 4 grams of 6s for every gram of 3s. Researchers say that some people get 40 times more 6s than 3s and they say that causes health problems.

So, instead of looking at what foods contain omega 3 oil, you really want to know what the omega-6 to 3 ratio happens to be. So, the list below includes not only food high in omega 3, but a sampling of dietary fats and the omega-6 to 3 ratio of each.

1. Grain-fattened beef-4:1
2. Grass-fed beef-2:1
3. Walnuts-4:1
4. Canola oil-2:1
5. Soybean oil-7:1
6. Olive oil varies between 3:1 and 13:1
7. Sunflower, peanut and grape seed oils contain none
8. Corn oil-46:1

When people realize what foods contain omega 3 oil, they are often shocked at how few good sources there actually are. At one time, there were probably other dietary sources, such as wild game and fowl. It really all depends on what the animal or bird eats. If they eat food high in omega 3, then their meat and fat will contain more.

Farmers typically feed grain to beef, chickens and other livestock. Corn is often used for feeding. That's obviously not a good choice, as you can tell by the chart above. They do it because it is cheaper.

Now that you know more about what foods contain omega 3 oil, you might also want to learn about the various supplements on the market. Because even if you eat right, supplementation is still a good idea.