|
The omega-3 fatty
acids are essential in human diets. Omega-3 plays an important role in the
immune system, and is needed for brain health and development.
Agricultural changes of the western world's food supply in the 20th
Century have resulted in reduced availability of omega-3 fats. To renormalize the
intake of omega-3 fats, good food sources should be sought out and eaten
regularly. Because both plant and fish sources are recommended, one
serving each of fish and canola oil (or flax) is ideal.
The current evidence
for omega-3 fat suggest that a minimum of 0.2 and 0.4 grams be consumed on
a daily average. Some experts recommend a higher intake, 2.0 to 4.0 grams
per day, for an optimal balance of essential fatty acids. As with any fat,
too much is not healthy.
If flax seed is eaten,
be sure to crush seeds before consuming or they will not be digestible.
All oils should be kept in a cool, dark place and buy small amounts at a
time. Proper storage is necessary to prevent early rancidity which is
unhealthy.
Major Body
Functions:
 |
Essential for cell
growth and development in central nervous system
|
Important to proper
immune system functioning | |
Deficiency
Symptoms:
|
Poor brain and
central nervous system development
|
Imbalance with
omega-6 fatty acid leads to excessive tissue inflamation and blood
platelet aggregation (atherosclerosis)
|
Depression | | |
Excessive Intake
and Toxicity Symptoms:
|
Immunosuppression
|
Excessive bleeding | | |
|
RDA for Adults : Not Established
BEST
SOURCES OF Omega 3 Fat |
| Food |
Amount |
Grams |
| Flax
Seed (crushed) |
1
Tablespoon |
2.75 |
| Canola
Oil |
1
Tablespoon |
1.26 |
| Salmon
Oil |
1
Tablespoon |
4.39 |
| Salmon, Wild Atlantic |
3
ounces |
1.85 |
| Herring |
3
ounces |
1.82 |
| Salmon, Chinook |
3
ounces |
1.57 |
| Tuna,
Bluefin |
3
ounces |
1.27 |
| Salmon, pink |
3
ounces |
1.13 |
| Halibut, Pacific |
3
ounces |
0.47 | |
