Omega 3's
Posted by fufuberry on Apr 15, 2010 · Member since Jul 2008 · 1786 posts
So. My usage on here has been sporadic at best due to lack of an internet connection, but I Just found out that my body is not jiving too well with flax or walnuts.
Where the heck am I supposed to get my Omegas??? :'(
chia seeds
flax seeds
Some canola and olive oils, as well as cereals, have Omegas in them too.
Have you tried flax oil?
yes, her post states her body doesn't 'jive too well' w/ flax and walnuts
yes, her post states her body doesn't 'jive too well' w/ flax and walnuts
I KNOW. That doesn't mean she's tried flax oil..it might react differently?
I take Salba Seed oil--Whole Foods has it in vegetarian capsule form. (No gelatin--yay!)
What about hemp seeds?
Hemp is ideal!
Personally, I put hemp protein powder in my shakes occasionally. Great stuff & high in fiber/chlorophyll too. :)
Sorry, should have deleted that flax seed.
Also, hemp milk and Udo's Oil, found in the refrigerated section of Whole Foods or health food store have omegas.
Sorry, should have deleted that flax seed.
Also, hemp milk and Udo's Oil, found in the refrigerated section of Whole Foods or health food store have omegas.
Seaweed, borage/evening primrose oil
Pretty much every food has omega-3 if it has fat. You can look up particular foods on www.nutritiondata.com . I think it's more about the proportion of omega 6: omega 3 than just the amount of omega-3.
As a side note, I had to track a bajillion nutrients for a couple weeks for a nutrition class. Without trying, I got enough and the right proportion of omega 3. I didn't eat flax or walnuts, just college food.
fb always says things in the best way. I was just thinking, duh, canola oil. Just use canola oil. She's right about the omega 6. That's the thing people often lack.
ive read that purslane has more omega 3s than anything else but id always listen to fb. shes smart.
chia seeds
I was just reading about the amazing power of chia seeds so I went out to try to buy some and couldn't find them anywhere. It turns out that they aren't approved for human consumption here!!! wtf!
fb always says things in the best way. I was just thinking, duh, canola oil. Just use canola oil. She's right about the omega 6. That's the thing people often lack.
Hm, I was pretty sure that the problem with canola oil is that it has too much omega 6 for the amount of omega 3. I think people usually have too much omega 6 compared to omega 3.
fb always says things in the best way. I was just thinking, duh, canola oil. Just use canola oil. She's right about the omega 6. That's the thing people often lack.
Wait, I thought people often have TOO MUCH omega 6, altering the ratio of 3:6 ???? Anybody know?
Yeah, certain oils like corn oil have a high ratio of 6:3, so that's where the omega 3 supplements come in (because if people have a high fat diet with stuff cooked in corn oil, they've got the wrong ratio). I don't think there is a for sure ratio, but:
http://www.ncbi.nlm.nih.gov/pubmed/12442909
people benefit with a ratio of somewhere around 2:1 to 4:1
Here's a list o ratios w/ links, from worst to best (omega 6 : omega 3):
almonds!
http://www.nutritiondata.com/facts/nut-and-seed-products/3085/2
2011:1
sunflower seeds
http://www.nutritiondata.com/facts/nut-and-seed-products/3076/2
311:1
cashews
http://www.nutritiondata.com/facts/nut-and-seed-products/3095/2
128:1
corn oil:
http://www.nutritiondata.com/facts/fats-and-oils/580/2
46:1
Cocoa butter:
http://www.nutritiondata.com/facts/fats-and-oils/570/2
28:1
Avocado:
http://www.nutritiondata.com/facts/fruits-and-fruit-juices/1843/2
15:1
Olive oil:
http://www.nutritiondata.com/facts/fats-and-oils/509/2
13:1
Soy oil:
http://www.nutritiondata.com/facts/fats-and-oils/7952/2
7:1
Walnuts:
http://www.nutritiondata.com/facts/nut-and-seed-products/3138/2
about 4:1
Canola:
http://www.nutritiondata.com/facts/fats-and-oils/7947/2
2.5:1
Chia:
http://www.nutritiondata.com/facts/nut-and-seed-products/3061/2
1:3
I couldn't find flax on nutritiondata, but this site says it's got actually a 1:3 ratio:
http://www.mind1st.co.uk/Ratio-of-Omega-6-to-Omega-3-in-Flaxseed.asp
dunno if that info is trustworthy.
couldn't find anything on coconut milk/oil or hemp
For reference, butter, eggs, and fish oil:
http://www.nutritiondata.com/facts/dairy-and-egg-products/133/2
butter - 9:1
http://www.nutritiondata.com/facts/dairy-and-egg-products/111/2
egg - 15.5:1
http://www.nutritiondata.com/facts/fats-and-oils/632/2
salmon oil - 1:23
http://www.nutritiondata.com/facts/fats-and-oils/629/2
herring oil - 1:10
http://www.nutritiondata.com/facts/fats-and-oils/628/2
cod oil - 1:21.5
(i'm not sure what fish "fish oil" comes from)
So you can see why fish is touted as such a good source, as is flax and chia. Walnuts are reasonable, but canola oil is pretty much in the recommended range. Since I use only canola (and sometimes olive) oil for frying, I'm not really concerned. But I could see why you might want to supplement with foods high in omega-3 if you've got any high-omega-6 foods in your diet.
See, now I learned something new. And it seems like as long as you are eating a variety of these foods, you're good, right?
Yeah, I assume... it looks like some people believe that a 1:1 ratio is best, but who knows. I haven't seen any studies where they have investigated this, but I didn't look very hard.
I checked my Hemp Bliss. It has 3g of Omega-6, 1g of Omega-3, per 1 cup serving.
wow, g? that's quite a lot. decent ratio too.
wow, g? that's quite a lot. decent ratio too.
Nutritional data on Hemp Bliss here, although the numbers are slightly different on my box.
http://vegetariancuisine.suite101.com/article.cfm/hemp_bliss_review`
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