Omega 3 fatty acids are every where in the news. Eat this, don’t eat that, it can get very confusing what to do. I remember my grandmother giving me cod liver oil as a boy. It’s funny how now we are learning the benefits of omega 3's and back then they just did it because their grandmother did it and so on. Omega 3's do fight cardiac disease through fighting atherosclerosis (Hardening of the arteries) and fighting infections. Not to mention its brain building capability, by increasing memory and the ability to learn. So grab your omega 3’s and let’s learn!
Men and women are different in looks and physiology; really only being separated by hormones and muscle mass. Men require more Omega 3's 1.6 grams as opposed to women requiring 1.1 grams. The minimums are required to just fight off infections and illness. With higher amounts it is possible to fight inflammation, improve brain function and lower you risk for cancer and heart disease.
Walnuts 2.6 grams per 14 halves
Flaxseed meal or chia seeds 1.6 grams per tablespoon
Salmon 1.6 grams per 100 gram serving
Sardines 1.5 grams per 100 gram serving
Mackerel 1.4 grams per 100 gram serving
Rainbow trout 1.1 grams per 100 gram serving
Tuna steak 900 mg per 100 gram serving
Hulled hemp 900 mg per tablespoon
Pickled herring 500mg per ounce
Smoked oysters 400mg per ounce
Firm Tofu 300 mg per 100 gram serving
Pinto or kidney beans 200 mg per half cup
Oregano or basil 75 mg per tablespoon
Unhydrogenated Canola oil 10mg per 100mg
It is important to note that some omega 3's are readily available in nuts and vegetables however our bodies may not be able to digest it as easily. So keep that in mind that all figures are approximations are not meant as hard facts.
In order to achieve greater health benefits associated with omega 3 fatty acid consumption it is recommended to eat about 2 to 4 grams per day. With the health benefits being described by health agencies companies are now enriching omega 3 with a lot of other foods such as eggs. Eggs in the past have gotten a bad “rap” with associated with being unhealthy, due to the higher cholesterol content of the yolk. If you’re watching your cholesterol simply discard the yolk and eat the egg whites and enjoy the high protein low fat benefit.