So, what is the deal with omega fatty acids and in this posting especially, omega 3? We know that they are getting more attention than the Royals these days but contradicting messages from magazines may confuse the general public.
The deal is: this is real and yes, we do need Omega 3 fatty acids in our daily diet. Many believe that it is only in a clinical setup or for people suffering from disease who need these fatty acids while even the healthiest person can benefit from omega 3, which is also believed to be an “immune-nutrient”.
When looking at Omega 3 fatty acids, the most health claims are in the department of heart disease and heart conditions and they are scientifically based. Heart diseases include a variety of chronic disease such as high cholesterol, high blood pressure, heart attacks and cardiac deaths. The U.S Food and Drug Administration (FDA) suggest that any claims other than the benefits of heart disease should be treated with caution.
These are the 2 things you need to know about omega 3 fatty acids:
1. What they do
2. Where to get them
Function | Food Sources | |
Omega 3 | Heart Benefits: Decreases the risk of coronary heart disease (CHD), heart attack, decreased blood clotting, decreased triglyceride levels and also reduced symptoms of rheumatoid arthritis Neuro Benefits: There are limited studies suggesting benefits in depression, neurological disorders such as Alzheimer’s disease and psychotic disorders Cancer: Omega 3 may have anti-cancer effects according to studies especially in cancer found in the colon-cells In cancer patients, omega 3 can increase their appetite, increase quality of life and help to retain muscle mass | · Fish oils from oily fish such as salmon, trout, tuna, sardines, anchovies · Eggs · Flax seed oil · Linseeds · Beef (grass fed best) · Canola · Nuts especially walnuts |
Now you may ask how much of omega 3 is necessary and safe to consume. No recommended daily allowance (RDA) has been established but some say that an acceptable intake (AI) can be used instead.
1.6 g of Omega 3 for men per day
1.1 g of Omega 3 for women
This table will help you estimate how much you should eat to meat the intake guideline:
Amount of Omega 3 per portion:
85 g of fish | Amount Omega 3 (g) |
Sardines | |
Salmon | 1.1 |
Tuna fresh | 0.21-1.1 |
Tuna, canned | 0.17-0.24 |
Eggs | 0.109 |
Lean red meat | 0.03 |
We recommend eating fatty fish 2-3 times per week to ensure adequate dietary intake of oily fish.
Are you up for the challenge? Let’s incorporate more Omega 3 into our diets! This calls for a sushi date!
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