Are there any foods high in Omega 3's and protein?

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Emrys
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Are there any foods high in Omega 3's and protein?

#1 Postby Emrys » Mon Feb 11, 2013 8:13 pm

High in both I mean. I think I've been eating a lot of omega 6's but just realized I was seriously lacking omega 3's. I ordered some DHA (vegan from algae) because I've heard ALA to DHA conversion is seriously bad but the rest I would like to get from real food. I've found 2 things so far. Flax seeds and chia seeds. Problem is that it's not recommended to eat a lot of flax seeds and chia seeds can cause digestion issues because they soak up a lot of liquid. Both are high in protein and omega 3's but if I can't consume a lot that does me no good.

Any ideas?
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stcalico
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Re: Are there any foods high in Omega 3's and protein?

#2 Postby stcalico » Mon Feb 18, 2013 6:36 pm

DHA supplement is probably your best bet. I take DHA sometimes and ALA sometimes.

I don't think you need a lot of chia or flax seeds... maybe a tsp a day only.

Hemp seeds might work for you.. again, you don't need a lot. Just sprinkle a spoonful on your salad.

Walnuts too are good source of omega 3. I often have a handful with a handful of dark choc chips... kind of a healthy chocolate bar replacement (or so I tell myself). :D
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Re: Are there any foods high in Omega 3's and protein?

#3 Postby Kon » Tue Feb 19, 2013 12:01 am

stcalico wrote:Walnuts too are good source of omega 3.

Walnuts are pretty high in omega-6 though.. You'd probably be better off eating macadamias since their omega-6 level is low and ratio to omega-3 is good- no point consuming a ton of omega-6s if you're already consuming too much.

Omega 3 vs Omega 6 in Milligrams

Macadamias – 60 vs 360
Almonds – 2 vs 3400
Hazelnuts – 20 vs 2200
Pistachios – 70 vs 3700
Brazil Nuts – 5.1 vs 5800
Cashews – 7 vs 2200
Walnuts – 2500 vs 10,100
Pine Nuts – 31 vs 9400
Pecans – 280 vs 5800

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Re: Are there any foods high in Omega 3's and protein?

#4 Postby stcalico » Tue Feb 19, 2013 12:47 am

So, to put the ratios in perspective:

macadamias... 1/6 ratio
walnuts ... 1/4 ratio

You want omega 3-6 ratios less than 1/10 overall.

Almonds and peanuts are terrible 2000/1 and 5000/1. I still eat lots of them tho... can't stop.
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Re: Are there any foods high in Omega 3's and protein?

#5 Postby Kon » Tue Feb 19, 2013 3:01 am

Emrys wrote:but the rest I would like to get from real food. I've found 2 things so far. Flax seeds and chia seeds. Problem is that it's not recommended to eat a lot of flax seeds and chia seeds can cause digestion issues because they soak up a lot of liquid. Both are high in protein and omega 3's but if I can't consume a lot that does me no good.

Any ideas?


I buy flaxseed oil and mix it with my food. Flaxseed oil's content is 14% omega-6 / 57% omega-3.. Which should help push your levels to a more even plane. No matter how many nuts you eat, you won't even out your omega-3/omega-6 ratio because they all have much more omega-6s than 3s..
Not to mention, n-6 and n-3 fatty acids compete for the same conversion enzymes. This means that the quantity of n-6 in the diet directly affects the conversion of n-3 ALA, found in plant foods, to long-chain n-3 EPA and DHA.
If you're eating the flax seeds/chia seeds whole, that may not guarantee that you're getting all the fatty-acids from within them. Consuming the oil makes it more bio-available.
I don't really know any other foods with good omega-3 levels that are plant-based, but I did a search and found these:
"Wild rice is not only a good source of omega-3, but contains only slightly more omega-6, for a ratio of about 1.25:1"
according to this page: http://nutritiondata.self.com/facts/leg ... cts/4297/2 kidney beans have more omega-3s than 6s..
Same with Cloves(a spice).. http://nutritiondata.self.com/facts/spi ... erbs/181/2
Oregano..
Broccoli has slightly more 3s than 6s http://nutritiondata.self.com/facts/veg ... cts/2356/2
spinach seems to have a lot more 3s than 6s http://nutritiondata.self.com/facts/veg ... cts/2626/2
cauliflower too..
brussel sprouts..
mustard seeds are about even..
cabbage has more 3s than 6s..
green beans have more 3s than 6s.
kale has more 3s..
romaine lettuce has more 3s..
turnip greens has more 3s..
winter squash has more 3s..

Emrys
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Re: Are there any foods high in Omega 3's and protein?

#6 Postby Emrys » Tue Feb 19, 2013 3:03 pm

Kon wrote:
Emrys wrote:but the rest I would like to get from real food. I've found 2 things so far. Flax seeds and chia seeds. Problem is that it's not recommended to eat a lot of flax seeds and chia seeds can cause digestion issues because they soak up a lot of liquid. Both are high in protein and omega 3's but if I can't consume a lot that does me no good.

Any ideas?


I buy flaxseed oil and mix it with my food. Flaxseed oil's content is 14% omega-6 / 57% omega-3.. Which should help push your levels to a more even plane. No matter how many nuts you eat, you won't even out your omega-3/omega-6 ratio because they all have much more omega-6s than 3s..
Not to mention, n-6 and n-3 fatty acids compete for the same conversion enzymes. This means that the quantity of n-6 in the diet directly affects the conversion of n-3 ALA, found in plant foods, to long-chain n-3 EPA and DHA.
If you're eating the flax seeds/chia seeds whole, that may not guarantee that you're getting all the fatty-acids from within them. Consuming the oil makes it more bio-available.
I don't really know any other foods with good omega-3 levels that are plant-based, but I did a search and found these:
"Wild rice is not only a good source of omega-3, but contains only slightly more omega-6, for a ratio of about 1.25:1"
according to this page: http://nutritiondata.self.com/facts/leg ... cts/4297/2 kidney beans have more omega-3s than 6s..
Same with Cloves(a spice).. http://nutritiondata.self.com/facts/spi ... erbs/181/2
Oregano..
Broccoli has slightly more 3s than 6s http://nutritiondata.self.com/facts/veg ... cts/2356/2
spinach seems to have a lot more 3s than 6s http://nutritiondata.self.com/facts/veg ... cts/2626/2
cauliflower too..
brussel sprouts..
mustard seeds are about even..
cabbage has more 3s than 6s..
green beans have more 3s than 6s.
kale has more 3s..
romaine lettuce has more 3s..
turnip greens has more 3s..
winter squash has more 3s..


Thanks gives me some good ideas on what to plant in my garden this spring. Thanks everyone else for adding too. BTW do hemp seeds taste any good?
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stcalico
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Re: Are there any foods high in Omega 3's and protein?

#7 Postby stcalico » Tue Feb 19, 2013 10:09 pm

Kon wrote: BTW do hemp seeds taste any good?


They have a nutty taste / texture... softer than other nuts tho. You can get a small scoop from the bulk food section before you decide whether to buy a big bag of them.

I'm going to try making these with some hemp hearts: http://thecopycatcook.wordpress.com/201 ... eed-bites/
If it's important to you, you'll find a way. If it isn't, you'll find an excuse.


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