Best sources of Omega 3???

[Eli Wurth]

Hi everyone.

I'm getting so much great info from so many of you.

One thing I'm concerned with is if I'm getting enough Omega from approx 1/8 cup of milled flax seed per day?

Also, I do eat walnuts - I aim for 1/4-1/2 cup a day- but they can be expensive.

 

Any thoughts are welcome.

Thanks.

[kckas]

Avocados and chia seeds come to mind.

[beforewisdom]

Hi everyone.

I'm getting so much great info from so many of you.

One thing I'm concerned with is if I'm getting enough Omega from approx 1/8 cup of milled flax seed per day?

Also, I do eat walnuts - I aim for 1/4-1/2 cup a day- but they can be expensive.

 

Any thoughts are welcome.

Thanks.

 

 

The maximum recommendation for flax seeds is 2 tbsp a day ( ground ). 1-2 tbsp a day is the recommendation. If you do that you don't need the walnuts. If you use walnuts the type you want to use for omega 3 s are English walnuts, not black walnuts. 7 walnut halves per day is the recommended amount.

 

Some people make enough of their own DHA and EPA. Some don't. Nobody knows how to tell the difference yet. You might want to take a capsule a day of each. I like Omega 3 Zen DHA and water4life vegan EPA.

 

http://beforewisdom.com/blog/health/english-not-black/

[Eli Wurth]

kckas, beforewisdom, thanks for your replies. I try to eat at least 2 avocados a day. Never tried chia seeds, but i'll give em a try.

 

I'd love to try the DHA/EPA supplements, but they might be outside my budget. A friend told me to use seaweed/algae, but it's difficult to find those where I live.

 

Anyway, I'll keep you updated.

Thanks again.

[beforewisdom]

kckas, beforewisdom, thanks for your replies. I try to eat at least 2 avocados a day. Never tried chia seeds, but i'll give em a try.

 

Well, you need about a gram and half a day of w3 (omega 3 fatty acids )

 

1. 1 tbsp of flaxseed ( 10g ) has 2338 mg of w3 and you have to eat 55 calories to get it.

http://nutritiondata.self.com/facts/nut-and-seed-products/3163/2

 

 

2. Avocados have 442 mg of w3 with 644 calories

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2

 

3. 10g of chia seeds has 1755 mg of w3 and is aobut 50 calories, but is monumentally expensive compared to flax seeds.

http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2

 

I'd love to try the DHA/EPA supplements, but they might be outside my budget. A friend told me to use seaweed/algae, but it's difficult to find those where I live.

 

It has been a while since I figured it out, but I had that problem too. I figured out that DHA or EPA supplements cost me about $1.50 a day, about what I would pay for a cold soda from a vending machine. You could pay for it by giving up 1 avocado a day if prices in my area are similar to prices in your area.

[Eli Wurth]

bw, that was a typo on me. I meant to say about 2 avocados a _week_, or about 1/2 a day. But I see from your numbers that I'm probably getting enough with the flax and avos and probably w the walnuts as well.

 

thanks again.

[Gulliver]

I'd recommend adding some spirulina into your diet; flax etc does not have every omega 3 fatty acid in a concentration that is beneficial. Spirulina fills in the gaps!