Much like kids’ movies and good news, omegas come in 3’s. We know omegas 3, 6 and 9 exist in our food in different ratios and quantities, but do we truly understand how they can contribute to our health? In anticipation of the launch of Buyfresh’s seafood online range, we’ve decided to breakdown the importance of including seafood in your weekly diet.

Sounds healthy, but what’s the big deal?

Omega-3, omega-6 and omega-9 are fatty acids that deserve a necessary inclusion in our weekly diet. Not only is it important to include them in your diet, but to include them in the right ratios! We don’t want to get hung up on numbers, we’d rather tell you how to achieve the balance by shopping with us. Omega avoidance or imbalance may contribute to a number of chronic diseases, and we definitely don’t want that!


This ‘O’ cannot be produced by the human body; thus, it must be obtained from diet. The best sources are found in oily fish such as salmon, tuna, sardines and other types of fish. They can be found in nuts and seeds but not in as concentrated amounts as seafood. Omega 3’s help reduce inflammation, depression, and play a crucial part of human cell membrane development. Omega-3 deficiencies can cause diabetes as well as depleted energy resources. Luckily Buyfresh has fresh tuna and salmon fillets so you’re not missing out on this oh so important omega!


This ‘O’ also needs to be obtained through diet and is not produced naturally by the human body. These fats are primarily used for energy. Although necessary, the modern, western diet contains far too many omega 6’s. Omega 6 can be found in seeds and nuts, especially refined nut and seed oil. The recommended ratio of omega-6 to omega-3 fatty acids is 4:1 or less. Unfortunately, most modern diets have a ratio of between 10:1 and 50:1. For your snacking pleasure, healthy and delicious nuts are available on demand through our online store here. Almonds, cashews and other healthy munchies are just a couple clicks away!


This ‘O’ can be produced by the human body, in fact they are the most abundant fat found in the cells in our body. A good consumption of omega-9’s can reduce bad cholesterol whilst improving the good. Omega-9’s can be found in olive oil, almonds and avocado oil. Omega-9’s can also help with insulin sensitivity and inflammation.

Achieving balance

It seems that the winner is Omega-3 when it comes to which ‘O’ we should be focussing on and is the most superior when it comes to dietary inclusion. Omegas 6 and 9 can be found sparingly in nuts and seeds, but the best bet for our health and diet regime would be to include fish like salmon and tuna a couple of times per week. Seafood is rich and nutrient dense with many vitamins and minerals including the essential fatty acids like Omega-3.  The Heart Foundation recommends 2-3 servings of fish per week.

Seafood dinners made easy with

At Buyfresh, we have a wide range of fish to choose from as well as some upcoming, new seafood products to pump up your protein plate. Feeling low on ‘O’? Shop with us  and buy fresh seafood online as well as other  seafood delivered straight to your door.


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Author Asher Stern

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