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.
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| 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
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