Omega 3

Omega 3 Fatty Acid

omega-3-fatty-acids1

 

Omega 3 fatty acids play an important role in human cells and human health.  Omega 3 builds up cell membranes, maintains the nervous system functioning and cholesterol levels in balance, and stave off inflammation.  In human body Omega 3 is converted into the fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Shortage of dietary intake of omega-3 fatty acids and too much intake of omega-6 fatty acids is believed to be a significant contributing factor to many diseases.  Since human body is unable to make omega-3 fatty acids, we have to obtain them from diets.  Omega-3 supplements have become popular.  They’re used to help preventing and treating a number of serious diseases.  But it is recommended seeking doctor’s advice first before taking Omega-3 supplements.


 
Notes

Omega-3 fatty acid     clickhere_blue25
ω-3脂肪酸     clickhere_green25
Omega-6 fatty acid     clickhere_orange25
ω-6脂肪酸     clickhere_red25

Docosahexaenoic acid (DHA) 二十二碳六烯酸    clickhere_blue25
二十二碳六烯酸     clickhere_green25
Eicosapentaenoic acid (EPA) 二十碳五烯酸     clickhere_red25
二十碳五烯酸     clickhere_blue25

 

Diet for Vegetarians

Cold water fishes such as salmon, mackerel, antarctic sea bass etc. are rich in Omega 3.  However without proper planning a vegetarian diet may be in short of Omega 3 fatty acids.  Although foods such as oils, nuts and seeds are very high in Omega 3, the problem is that they are also high in Omega 6, another type of essential fatty acid.

Omega 6 restrains converting Omega 3 into DHA and EPA.  So, the Omega 3 from foods like walnuts (2542mg Omega 3 but 10666 Omega 6) or sesame seeds (105mg Omega 3 but 5984mg Omega 6) may not be adequate sources of Omega 3 for conversion into DHA and EPA.

Most health experts recommend keeping Omega 3 to Omega 6 ratios at 1:4. However, some experts recommend keeping the ratio at 1:1.

Most cold-water fish contain DHA and EPA.  However, there are very few vegetarian sources of DHA and EPA (algae 海藻 being the main one).

To meet DHA and EPA recommendations, vegetarians and vegans should strive exceeding the RDA (recommended dietary allowance) for Omega 3 while simultaneously retaining Omega 6 intake low.

RDA (recommended dietary allowance)     clickhere_blue25
 

Vegan diet – rich in Omega 3

Beans
Berries
Cabbage Family     clickhere_green25
Canola oils
Chia Seeds     clickhere_orange25
Flax Seeds 亞麻籽    clickhere_blue25
Hemp Seeds 大麻籽      clickhere_red25
Herbs and Spices
Honeydew Melon 蜜瓜
Leafy Greens 綠葉菜
Mangoes
Mustard Oil
Seaweed
Soybeans and Tofu
Walnuts and Walnut Oil
Wild Rice/Canada rice/Indian rice 菰属     clickhere_orange25
Winter squash 冬南瓜     clickhere_green25
 

DHA/EPA and the Omega-3 Nutrition Gap / Recommended Intakes     clickhere_orange25