Understanding more about Omega-3 fatty acids

What can high-omega-3 foods do for you?
  • Reduce inflammation throughout your body
  • Keep your blood from clotting excessively
  • Maintain the fluidity of your cell membranes
  • Lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream
  • Decrease platelet aggregation, preventing excessive blood clotting
  • Inhibit thickening of the arteries by decreasing endothelial cells' production of a platelet-derived growth factor (the lining of the arteries is composed of endothelial cells)
  • Increase the activity of another chemical derived from endothelial cells (endothelium-derived nitric oxide), which causes arteries to relax and dilate
  • Reduce the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis
  • Reduce the risk of becoming obese and improve the body's ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)
  • Help prevent cancer cell growth
What conditions or symptoms indicate a need for more high-omega-3 foods?
  • Depression
  • Cardiovascular Disease
  • Type 2 Diabetes
  • Fatigue
  • Dry, itchy skin
  • Brittle hair and nails
  • Inability to concentrate
  • Joint pain

Source:

Food / Serving
Size / Cals / Amount
(g) / World's
Healthiest
Foods Rating
Flaxseeds / 2 tbs / 95.3 / 3.51 / excellent
Cloves, dried, ground / 2 tsp / 14.2 / 0.20 / very good
Walnuts / 0.25 cup / 163.5 / 2.27 / excellent
Oregano, dried, ground / 2 tsp / 9.2 / 0.12 / very good
Salmon, Chinook, baked/broiled / 4 oz-wt / 261.9 / 2.09 / excellent
Cauliflower, boiled / 1 cup / 28.5 / 0.21 / very good
Sardines / 3.25 oz can / 191.4 / 1.36 / very good
Mustard seeds / 2 tsp / 35.0 / 0.20 / very good
Cabbage, shredded, boiled / 1 cup / 33.0 / 0.17 / very good
Romaine lettuce / 2 cup / 15.7 / 0.08 / good
Broccoli, steamed / 1 cup / 43.7 / 0.20 / very good
Brussels sprouts, boiled / 1 cup / 60.8 / 0.26 / good
Winter squash, baked, cubes / 1 cup / 80.0 / 0.34 / good
Tofu, raw / 4 oz-wt / 86.2 / 0.36 / good
Summer squash, cooked, slices / 1 cup / 36.0 / 0.15 / good
Halibut, baked/broiled / 4 oz-wt / 158.8 / 0.62 / good
Collard greens, boiled / 1 cup / 49.4 / 0.18 / good
Spinach, boiled / 1 cup / 41.4 / 0.15 / good
Kale, boiled / 1 cup / 36.4 / 0.13 / good
Soybeans, cooked / 1 cup / 297.6 / 1.03 / good
Shrimp, steamed/boiled / 4 oz-wt / 112.3 / 0.37 / good
Turnip greens, cooked / 1 cup / 28.8 / 0.09 / good
Cod, baked/broiled / 4 oz-wt / 119.1 / 0.32 / good
Strawberries / 1 cup / 43.2 / 0.11 / good
Green beans, boiled / 1 cup / 43.8 / 0.11 / good
Snapper, baked/broiled / 4 oz-wt / 145.2 / 0.36 / good
Scallops, baked/broiled / 4 oz-wt / 151.7 / 0.35 / good
Tuna, yellow fin, baked/broiled / 4 oz-wt / 157.6 / 0.33 / good
Raspberries / 1 cup / 60.3 / 0.12 / good
Miso / 1 oz / 70.8 / 0.14 / good

Source:

Recommendations for Omega 3 consumption

Nutritionists have recommended that people consume at least 2% of their total daily calories as omega-3 fats. Two tablespoons of flaxseeds contain 3.5 grams of omega-3 fats, while a 4 ounce piece of wild caught salmon contains 1.5 grams of omega 3 fats. This provides an adequate daily dose of Omega 3.

You can also improve the omega balance by keeping omega-6 fatty acids to a minimum by consuming only small amounts of Omega 6 fatty acids. Eggs and meat are a primary source of Omega 6.

A secondary source of omega-6 is fast food and processed food. If food is cooked or fried in a primary source oil such as sunflower of safflower, it will be very high in omega-6 content. Frozen foodscan also be high in omega-6 fats because of their use of primary source oils.

Other foods that should be avoided are foods witha high trans fat content such as:

  • Crackers
  • Doughnuts
  • French fries
  • Biscuits (also rich in saturated fat)
  • Vegetable shortening
  • Hard margarine
  • Pastries and cakes (also rich in saturated fat)
  • Chocolate
  • Margarine
  • Shortening
  • Fried chicken
  • Potato chips

There are many reliable web sites which provide additional and useful information on nutritional diets which increase your well being and resistance. Two are listed below if you are seeking further information:

Australian Government,Measure Up Dietary Guidelines

Australian Government Department of Health and Ageing,The Australian Guide to Healthy Eating