Omega 3 Fats in This Diet

 

 

 

 

These are the omega 3 fatty acids:

 

linolenic acid (18:3 n-3 = LNA)
eicosapentaenoic acid (20:5 n-3 = EPA)
docosapentaenoic acid (22:5 n-3 = DPA)
docosahexaenoic acid (22:6 n-3 = DHA)

Fruits and nuts only contain LNA, while fresh raw fish and fresh raw egg yolks contain the other omega 3 fats too.

The omega 3 fats combined need to comprise at least 1 to 1.5% of our daily fat intake.
The omega 3 fats contents (relative to total fat) of some foods that are included in this diet:


28  %  salmon

28  %  strawberries

25  %  tuna

23  %  muskmelon

21  %  cucumber

18  %  mackerel

14  %  banana

14  %  orange

14  %  mango

13  %  grapes

12  %  pear

5  %  apple

4  %  tomatoes

3  %  mandarins

2  %  egg yolks

1  %  olive oil

1  %  avocado

1  %  peach

0  %  figs

0  %  dates

0  %  Brazil nuts

0  %  Macadamia nuts

 



So, there is NO way that you can absorb too little omega 3 fats while consuming lots of fruits and some fresh raw fish or egg yolks. 

 

 

 

But aren't the ratios of fats consumed essential?

It is advised that the ratio of omega fats relative to omega 3 fats should not exceed 4:1.

 

Yes, it is claimed (by scientific articles) that exceeding the 4:1 ratio (= consuming over 4 fold more omega 6 than omega 3 fats) has adverse health effects. 

So, we need to know the level of omega fats in this diet.

Comparing the average level of omega 6 fats in this diet (18%) to the average level of omega 3 fats in this diet (10%), it appears that in this diet not even the ratio of 2:1 is exceeded:

 

The omega 6 fats contents (relative to total fat) of some foods that are included in this diet:

  

 

 

49  %  peach

48  %  figs

39  %  tomatoes

37  %  pear

36  %  Brazil nuts

29  %  strawberries

24  %  apple

22  %  pear

17  %  cucumber

17  %  muskmelon

14  %  orange

12  %  banana

11  %  egg yolk

9  %  mandarins

8  %  avocado

8  %  olive oil

6  %  dates

5  %  mango

3  %  salmon

2  %  macadamia nuts

2  %  tuna

2  %  mackerel

 

 

 

 

 

  2000 Copyright Artists Cooperative Groove Union U.A.     

 

 


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