Omega3 and Omega6 are two essential fatty acids that are required for good health. However due to the change in our diets, of eating more processed food and not as much fish, we are getting too much Omega6 and not nearly enough of Omega3. Here are 12 simple ways to ensure you get your fill of Omega3:

#1 Beans

Some legumes are better than others for tipping the Omega balance your way. Kidney and pinto beans will do you right. And with winter in full swing there is nothing better than a nice hot bowl of chilli to warm you up.

#2 Broccoli & Cauliflower

Great as a side dish or just for a snack, both of these vegetables are high in Omega-3s and can be eaten raw, fried, steamed or boiled.

#3 Crustaceans

Fish is not the only kind of seafood that packs an Omega-3 wallop. Shrimp, and Alaskan king crab are also excellent sources that will not load you up with unwanted Omega-6 fatty acids. Although they can get a bit pricey, it is always better to buy fresh over canned or frozen.

#4 Winter Squash

Winter squash is a seasonal vegetable that is high in Omega-3. Perfect as a side dish or for soup, it is another great way to warm yourself up this winter.

#5 Salmon

This fatty fish is exploding with Omega-3 and is relatively low in Omega-6. It just may be the best Omega-3 bang for your buck in the seafood aisle. Of course wild caught salmon has a much higher Omega-3 content that farmed salmon, so if you are really concerned about your Omega-3 it might just be worth the extra money.

#6 Omega3 Pills

If you cannot get enough fatty fish into your diet to offset the imbalance between Omega-3 and Omega-6 one of the easiest ways to increase your Omega-3 intake is with Omega3 pills from fish, flax or seal oil.

#7 Oils

Flaxseed oil and canola oil can be used to get some more Omega-3 into your diet. Try to stay away from other vegetable oils, such as soybean, corn, and cottonseed oils, as they tend to be higher in Omega-6.

#8 Papaya

If your grocery store carries it, papaya may be the only fruit with more Omega-3 than Omega-6. It is good as a snack or can be added to salad or even your favourite dish.

#9 Nuts & Seeds

Walnuts, flaxseeds and even sunflower seeds are not only tasty but a small handful of either will up your Omega-3 intake. You can add these to your favourite recipe, a salad or even your morning bowl of oatmeal.

#10 Anchovies & Sardines

Though they are not everyone's favourite, these slimy, little fish are another good sources of Omega-3. However the also tend to be high in sodium, which gives them that salty taste. If you are concerned about your sodium intake you may want to just stick with pepperoni on your pizza.

#11 Bluefin Tuna

This fatty fish is packed with Omega-3s and low in Omega-6s. If you are not really that into tuna you have other fatty fish options, such as mackerel, herring, and rainbow trout. However if you are pregnant you should watch your intake of tuna.

#12 Spinach

Spinach is also high in Omega-3s. This might explain why Popeye was so addicted to it. A very versatile vegetable, you can use it in salad, add it to your favourite pasta, or even wrap it in chicken with some Brie cheese.

Omega3 is an essential nutrient that many of us are lacking. It is great for the heart, and brain. Lowers cholesterol and blood pressure. And has been know to prevent strokes. So get out there and eat more fish, beans, squash and all the rest. If you are not really a fish person, try using one of the many Omega3 pills on the market today.