Second Session Study Guide
We need answers for two questions:
1. How much omega-3 do we need?
According to the NAS an adequate intake of omega-3s is:
1.1 grams for females
1.6 grams for males
One teaspoon is 4.2 grams, therefore, about ¼ to ½ teaspoon is all that we need.
2. How much is in the food we eat?
Here are some examples:
3.5 oz. serving of mackerel 2.6
3.5 oz. serving of salmon 1.3
If mackerel has more omega-3s than salmon, why does everyone say we should eat salmon? Is it good advertising?
3.5 oz. serving of legumes .05 – 0.1
1 oz. serving of most nuts 0.1
Nuts have a lot of oil in them so this may not be a wise choose for omega-3s because of the number of calories.
1 oz. serving of English walnuts 2.6
1 oz. serving of flaxseeds 3.2
English walnuts and flaxseeds are two choices that have a lot of omega-3s. They still are nuts and seeds but you wouldn’t need to eat that many of them. A tablespoon of flaxseeds ground up just before eating them is an excellent way to get enough omega-3s. Flaxseed oil, however, is very unstable; that is the reason we grind flaxseeds as we need them. The oil in the seed will remain fresh until it is ground.
1 oz. of broccoli 0.1
1 oz. of greens 0.1
1 oz. of kale 0.2
1 oz. of berries 0.1
Vegetables and fruits are not high in omega-3s but they are not high in calories either. And we are not supposed to eat only one serving of vegetables in a day; we are told to eat 9-12 servings each day. If we did that it would cover our omega-3 requirement.
Lesson Five Q and A:
To view Lesson 6 click on “Older Posts” or “Second Session Study Guide 6″.