Food Sources of Omega 3s
In India, doctors treat the skin as a reflection of the digestive system. They look at what the person is eating to correct skin problems. Remember our hair receives nutrients and oils from our scalp (our skin). Everything is connected within us, the outside reflects the inside's health.
These particular seeds are some of the best sources of Omega 3s. They are so small, but packed with nutrients, remember they must contain a lot to reproduce themselves into a growing plant.
Also, don't be afraid to consume these fats, they will not make you fat, as we have been led to believe, they make your body function at its best, and instead aid in fat burning. Try it for a month at least. Also see this website by Dr. Udo, author of Fats that Heals Fats that Kill, to aid you in the de-programming of media lies.
Animal Sources of Omega 3s (Seafood):
Often listed as the best source for Omega 3s. I don’t believe due to the reasons of heat, light, and oxygen that destroys Omegas, as well as, the pollution of the sea, including mercury.
- Organic Ghee, made from organic butter
Plant Sources of Omega 3s:
These contain the highest (or equally high to chia seeds) amounts of Omega 3s, both in ratio to Omega 6s, and in the plant source itself. It has a ratio of (Omega 3s) 3:1 (Omega 6s). They can be used to balance your intake of other Omega 6 sources in your overall diet. It is easy to include this in just about everything that you eat. It has a light, slightly nutty flavor. It adds creaminess to sauces and puddings, as well as thickness. There are times, I have added it to sauces, and could not taste it, and could barely see it. These seeds are linked traditionally in use in dishes all over the world.
Golden flax seeds have 6 percent more protein than brown, and a slightly more mellow flavor. Just 2-4 tablespoons a day will give you what you need for healthy brain and nerve function.
Note: it is important to grind flaxseeds for 2-3 seconds in a spice grinder to ensure that it is digested and you get your Omega 3s.
- Chia seeds
Equally high plant source, with a ratio of (Omega 3s) 3:1 (Omega 6s) Although since these are the rave these days, it can be expensive.
Just 2-4 tablespoons a day will give you what you need for healthy brain and nerve function.
- Hemp seeds
Contains a ratio of (Omega 3s) 1:3 (Omega 6s) Hemp seeds have been used for centuries in China as a hemp tofu.
A good consume regularly, it is a bit costly here in the Northwest, so you can also opt for the oil. I will be trying the oil soon for baking and atop salads.
Want to know where the fish get their Omegas from? The sea of course, particularly the algae that they eat, or the fish that ate the algae that the big fish ate. Algae is very good for us humans. They eat lots of it, so should we. Asians are known to eat a good amount (if you need ideas or recipes). There are many types including spirulina, wakame, and arame. There is also algae oil.
Wakame is versatile and is very similar to greens, except it needs only light cooking. I love it with a pot of beans, added when they are just about ready, it is around 5-10 mins of cooking. You could also add it to soups or stews.
- Macadamia nut oil
A good oil to use like butter, because of its taste and optimal omega ratio. I like to mix it with coconut oil and place in a jar to use like butter.
- Mustard oil
Used in India, as the main stir fry oil, rightly so, as it has a high smoke point temperature. Great for high heated cooking.
On the lower end of the scale of containing Omega 3s. I still like to include this sweetener in my diet. Despite, the media’s coverage on molasses, siting it with high fructose corn syrup, it contains a lot of nutrients, including, vitamins such as B12, iron, and Omega 3. You won't find that in high fructose corn syrup!
The kiwi seeds contain the Omega 3s, although I would probably look around for the oil, if I wanted a significant contribution from this fruit.
Note: Oils are easier to consume to reach the needed amounts of EFAs, when you buy oils be sure to choose cold pressed (not cooked, destroying nutrients), unrefined (nutrients not removed).
Many plant sources actually surprised me in not containing any Omega 3s including most nuts such as cashews, brazil nuts, and almonds. Also, coconut oil, one of my favorites does not contain any either.
For the specific amount of Omega 3 and 6s in foods see.
Sources of Information:
- Dr. Cosmas Ho, M.D, http://www.omega3sealoil.com/Chapter3_2.html (symptoms of Omega 3 deficiency)
- Gabe Mirkin, M.D, http://www.drmirkin.com/nutrition/1708.html (about animal sourced Omega 3s oxidation, toxicity)
- Siegfried Gursche, Fantastic Flax: A powerful defense against cancer, heart disease and digestive disorders, 1999 (all about flaxseeds, storage, recipes, aminos, great thin read)
- Udo Erasmus, Ph.D, Fats that Heal fats that Kill, http://www.udoerasmus.com/articles/udo/fthftk3.htm (about Omega 3s and 6s)
- Weston A Prince Foundation http://www.omeganutrition.com/faqs-basic-efa.html#q2 (about flaxseed use around world, metabolized in body, amount needed)
- Weight of the Evidence, http://weightoftheevidence.blogspot.com/2006/10/omega-3-and-omega-6-food-sources.html (omega 3 and 6 ration in different foods)
Try and incorporate these into your lifestyle of eating and your body, brain, skin and hair will thank you for it, as well as, your kids or future kids (pregnant women especially need Omega 3s). I do realize that these are foods, we don't consistently eat, so look around for a few recipes, if you get a chance.
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Did you know the full story about Omega 3s, before reading this? Let me know :)