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

 

 

 

 

 

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