If you already have significant sun exposure, as many of us do during the summer, then you should take fish oil instead of cod liver oil, as otherwise you run the risk of overdosing on vitamin D.

When you take fish oil supplements or cod liver oil in the doses I recommend please be sure and take an one vitamin E 400 unit supplement per day as this will help serve to protect the fat from oxidation. This is less of an issue with the cod liver oil as the vitamin D itself is a very potent anti-oxidant.

You will also need extra amounts of the "fourth and unforgotten" oil soluble vitamin, vitamin K. If you are juicing plenty of green vegetables and taking the cod liver oil or fish oil with the juice you should absorb the vitamin K in the vegetable juice. However, if you have osteoporosis or osteopenia, you will want to consider adding an extra 1000 mcg (1 mg) of vitamin K per day.

Generally our diet contains far too much omega 6 fats. Experts looking at the dietary ratio of omega-6 to omega-3 fatty acids suggest that in early human history the ratio was about 1:1. Currently most Americans eat a dietary ratio that falls between 20:1 and 50:1. The optimal ratio is most likely closer to the original ratio of 1:1. For most of us this means greatly reducing the omega-6 fatty acids we consume and increasing the amount of omega-3 fatty acids.

Please recognize that we get ALL the omega-6 and omega-9 fat we need from food. We do NOT need to take any supplements for these fats. Many of the omega fat supplements you see in health food stores will only serve to worsen your health, not improve it as they contain omega 6 fats, which will worsen your omega-6 to omega-3 ratio.

I strongly recommend avoiding sunflower, corn, soy, safflower, canola, or products that contain these oils. That is no hydrogenated or partially hydrogenated fats, no margarine, no vegetable oil, no shortening. These oils are chock full of omega-6 fats and will only worsen your omega 6:omega 3 ratio.

Acceptable oils will be a high quality extra virgin olive oil, coconut oil, avocados, and organic butter, or better yet grass-fed organic butter.

Another way to improve your omega 6:3 ratio is to change the type of meat you are eating. You could consume more game meat like venison, or other game animals that are raised exclusively on grass type foods. However, these are hard to find and generally more expensive than beef.

Since nearly all cattle are grain fed before slaughter, if you eat most traditionally raised beef, it will typically worsen you omega 6:omega 3 ratio.

Normally a good ratio for omega 6:3 in fish is 2 or 3 to 1. The lower the better. Grassfed beef from Grassfed Organics is much higher in Omega 3 than fish, with a 6:3 ratio of 0.16 to 1. This information is from a study done at Iowa State University in August 2001.

To get the necessary Omega-3 fatty acids, you should consider eating meat that is allowed to "free-range", or in the case of cattle, to be grass-fed. Unfortunately, you cannot buy this grass-fed beef at your local grocery store.

You must also be careful as many stores will advertise grass-fed beef but it really isn't. They do this as ALL cattle are grass fed, but the key is what they are fed the months prior to being processed.

Most all cattle are shipped to giant feed lots and fed corn to fatten them up. You will need to call the person who actually grew the beef, NOT the store manager, to find out the truth.

The least expensive way to obtain authentic grass fed beef would be to find a farmer who is growing the beef who you can trust and buy a half a side of beef from him. This way you save the shipping and also receive a reduced rate on the meat.

An inexpensive, yet effective way to determine if the meat is really from a grass fed animal is to purchase the ground beef. Slowly cook the beef till done and drain and collect all the fat. Grass fed beef will be relatively thin compared to traditionally prepared ground beef.

Another inexpensive option would be a national chain called Trader Joe's which also has free range poultry with prices very similar to Costco.

However, most of us live in large urban areas and do not have the time for this process. Just as it would be ideal to have an organic garden and grow your own vegetables, most of us elect not to do that for time or space reasons.

I used to have an organic garden, but my schedule just would not allow me to have that luxury anymore. So, if you are convinced, like I am, that grass-fed beef is better for you and you would like the convenience of being able to order it over the Net, you can buy grass-fed beef online, shipped overnight to your door, at Grassfed Organics.

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