Omega 3 in the Diet

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Joe Dispenza
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Introduction

In this article the "absolute" and "relative" amount of essential fatty acids (AGE) in four daily diet menus was calculated. This is a small study that will help us understand "if" the intake of these nutrients in the diet can be considered satisfactory and, if not, why.



There are two essential fatty acids:

  • Alpha linolenic acid (ALA): progenitor and precursor of the other omega 3, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
  • Linoleic acid: progenitor and precursor of the other omega 6, arachidonic acid (AA), gamma linolenic acid (GLA) and diomo-gamma-linolenic acid (DGLA).

Remember that the fatty acids belonging to the omega three and omega six series are all polyunsaturated.


Omega six are mainly of vegetable origin (with the exception of AA), while omega three fatty acids tend to be of animal origin (fishery products or derivatives) and algal origin.

Target

The purpose of this study is to evaluate the opportunity to take omega three supplements to rebalance the dietary ratio between omega 3 and omega 6 in the diet.


Values ​​extracted from the databases of official research institutes in your country and in the United States were used for the nutritional translation.

Development

As can be seen from the consultation of the tables below, the ω3 / ω6 ratio is kept at optimal levels when at least one significant source of omega three (fish or seeds and linseed oil) is present in the daily menu.

On the contrary, in the days in which this contribution is lacking, values ​​are recorded that are decidedly lower than those recommended (ie a deficiency of ω3 compared to ω6).


The situation is further aggravated by the massive consumption of dried fruit and certain vegetable oils.

This is where the concept of balanced nutrition emerges.

BREAKFAST

   

ω3 to.

(mg)

ω6 to.

(mg)

   

ω3 to

(mg)

ω6 to

(mg)

Grapefruit juice 300 g 15 54 Orange juice 300 g 21 81
sugar 10 g 0 0 Bread 70 g 17,5 401,8
Muesli 30 g 18,3 372,6 Cocoa and hazelnut cream 40 g - -
Sweet almonds 15 g - 1897        

SNACK

Low-fat milk yogurt with fruit 150 g 18 42 Low-fat milk yogurt with fruit 150 g 18 42
Crackers integrali 35 g 229,5 3103 Kiwi 100 g 42 246

LUNCH

Spaghetti 80 g 19,2 432 Rice 120 g 37,2 175,2
Beef ragout 50 g 27,5 257,5 Canned beans 150 g 22,5 82,5
Grated Parmesan cheese 20 g 38 188,6 extra virgin olive oil 20 g 152,2 1952,6
carrots 200 g 16 114 Tomato preserves + flavors 50 g 1,5 64,5
Olive oil 10 g 76,1 976,3        

SNACK

Kiwi 100 g 42 246 Kiwi 100 g 42 246
       

walnuts



15 g 994 19578

DINNER

Riso parboiled 80 g 13,6 244 Bread 120 g 30 688,8
Swordfish steak (grilled) 150 g 1585,5 55,5 Rabbit, lean meat 200 g 440 1720
Olive oil 10 g 76,1 976,3 Cucumbers 200 g 10 56
Apple 200 g 14 62 Olive oil 10 g 76,1 976,3
        Apple 200 g 14 62

OMEGA THREE TOTAL CONTENT

Total Omega Three (mg) 2188,8     Total Omega Three (mg) 1918    
Total Omega Six (mg) 8990,8     Total Omega Six (mg) 26372    
ω3 / ω6 0,24:1 1:4,2 ω3 / ω6 0,072:1 1:13,9

 


 

BREAKFAST

   

ω3 to.

(mg)

ω6 to.

(mg)

   

ω3 to.

(mg)

ω6 to.

(mg)

Tea in a cup 500 g - - Cow's milk p. skimmed 300 g 84 135
sugar 10 g - - Muesli 30 g 18,3 372,6
Childhood biscuits 50 g 29 402,5        
Hazelnuts 15 g 13,05 1174,8        

SNACK

Crackers integrali 35 g 229,5 3103 Crackers integrali 35 g 229,5 3103
        Apple 200 g 14 62

LUNCH

Wholemeal spaghetti 120 g 28,8 648 Pasta 100 g 24 540
Boiled frozen shrimp 100 g 601 24 Green olives 20 g 18,4 243
Tomato preserves + flavors 50 g 1,5 64,5 Salad tomatoes 200 g 6 160

Linseed oil

strictly raw

10 g 5330 1271 Olive oil 10 g 76,1 976,3
      Chicken breast (boiled or grilled) 100 g 40 170

SNACK

Apple 200 g 14 62 Kiwi 100 g 42 246
Low-fat milk yogurt with fruit 150 g 18 42        

DINNER

Potatoes 300 g 30 96 Zucchini 300 g    
Olive oil 10 g 76,1 976,3 Bread 70 g 17,5 401,8
Chicken breast (boiled or grilled) 100 g 40 170 Natural mackerel fillets 120 g 1706,4 176,4
White wine 150 g - - carrots 200 g 16 114
Apple 200 g 14 62        

OMEGA THREE TOTAL CONTENT

Total Omega Three (mg) 6425     Total Omega Three (mg) 2292,2    
Total Omega Six (mg) 8096     Total Omega Six (mg) 6700    
ω3 / ω6 0,794:1 1:1,26 ω3 / ω6 0,34:1 1:2,94

Power Supply: Balanced or Unbalanced?

By balanced diet we mean a correct way of eating both from a quantitative and qualitative point of view.

The balanced diet is aimed at ensuring an adequate supply of energy and nutrients, preventing both nutritional deficiencies and excesses (both harmful).

To be balanced, nutrition must also be varied. In this way, in fact, it is more likely that all the nutrients the body needs are taken in the right quantities.

Furthermore, the negative consequences deriving from the ingestion of potentially harmful substances, which may be present from the origin or formed following the food processing, storage and cooking processes, are minimized.

Conclusions

Dried fruit and vegetable oils, frequently praised for their nutritional properties, can become inadequate if recklessly added to the diet in excess (which can become unbalanced).

If you want to make frequent and systematic use of oil seeds or seed oils (or part of them, such as the "germ"), it is necessary to deepen the chemical composition of fatty acids.

It is recommended to select products that use a high omega 3 content and a low omega 6 concentration.

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