Omega 3

There are 3 essential fatty acids that our body requires for a good nutrition. Most of them are easily found on vegeterian resources such as avocados, soy, nuts... One may also find eggs with omega 3 (chicks are fed with flaxseed).

VERY IMPORTANT:  the ratio between omega 6 and omega 3  consumption should be between 2:1 and 4:1. This might be quite dificult nowadays because most products have high amounts of omega 6.

Linwoods offers milled seeds, an excellent daily supplement

Using monosaturated fats and oils in cooking such as olive, canola or nuts oil is highly recommended. Also, oils rich in omega 3 like flaxseed oil may be used but NOT heated.

There are three types of omega 3 acids: ALA, DHA and EPA. DHA and EPA can only be found in fish. However, they can be synthesized by our organisms with ALA. So... we are ok ;)

I recommend buying flaxseed (6€/kg) and grinding it at home with an electric coffee grinder. It is not so  expensive as buying Linwoods already milled flaxseed (16€/kg).


Source of nutrient amounts: The Food Processor Nutrition and Fitness Software, ESHA (except as indicated)

Food	Serving Size	Omega-3 Content
flaxseed oil	1 Tbsp	7.5 grams
flaxseed*	1 Tbsp	2.8 grams
walnut oil	2 Tbsp	2.8 grams
canola oil	2 Tbsp	2.5 grams
walnut halves	1/4 cup	2.3 grams
soybean oil	2 Tbsp	1.9grams
soybeans	1/2 cup	.3 grams
pecans, chpd	1/4 cup	.3 grams
tofu	4 oz	.3 grams
soy milk	8 oz	.2 grams
wheat germ	1/4 cup	.2 grams
kale, boiled	1/2 cup	.1 grams

Type of Oil	Omega-6:Omega-3 Ratio
flaxseed	0.3:1
canola	2:1
walnut	5:1
soybean	7:1
corn	58:1
safflower	365:1

Resources:
http://www.vrg.org/journal/vj2001sep/2001sepomega3.htm
http://jillharris.suite101.com/omega3s-for-vegetarians-a50504
http://en.wikipedia.org/wiki/Omega-3_fatty_acid#Other_sources
*source: Cyberdiet.com

Follow my blog with Bloglovin