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How Do You Get More Omega 3?

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  • #16
    Here's my question: What does your daily/weekly diet look like? Can you post what you meals typically consist of? Quality & quantity...
    "Science is not belief but the will to find out." ~ Anonymous
    "Culture of the mind must be subservient to the heart." ~ Gandhi
    "The flogging will continue until morale improves." ~ Unknown

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    • #17
      Mackerel and herring are pretty mild flavored and easy to fold into omelets or salads. Sometimes I'll make a spread with cream cheese and scallions and put it on cucumber slices.

      The value of oil supplements is highly debatable, I never touch them myself.
      37//6'3"/185

      My peculiar nutrition glossary and shopping list

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      • #18
        I agree it's not healthy to worry or obsess over something; however I think it's a good idea to try and fix something if you know it's out of whack. Fish is great for omega 3's, period. For people who can't afford fresh fish all the time (like me), canned or tinned fish works. Especially sardines, salmon and herring.
        Also, chia seeds are chock full of 3's; 20g a day really help the 3/6 ratio.

        T.

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        • #19
          Originally posted by Traveller View Post
          I agree it's not healthy to worry or obsess over something; however I think it's a good idea to try and fix something if you know it's out of whack. Fish is great for omega 3's, period. For people who can't afford fresh fish all the time (like me), canned or tinned fish works. Especially sardines, salmon and herring.
          Also, chia seeds are chock full of 3's; 20g a day really help the 3/6 ratio.

          T.
          20g/day? That's a LOT of chia. I do 2-3 TBS. Which I'm a fan of, after researching it & successfully using it for myself since late 2010, for moving my bowels like clock-work(Paleo was constipating for me, initially). ALA conversion to EPA for chia is pretty good, conversion to DHA is ok. It's got the best conversion of any seed. Perilla seed oil is excellent & hemp is ok too, imo.
          "Science is not belief but the will to find out." ~ Anonymous
          "Culture of the mind must be subservient to the heart." ~ Gandhi
          "The flogging will continue until morale improves." ~ Unknown

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          • #20
            Read more: Dear Mark: Hempseed, Too Much Omega-3, and Vitamin D’s Halflife | Mark's Daily Apple

            "Thanks for your website and efforts. It really is excellent and I really appreciate all the work you must put in.

            Is it possible to take too many omega three supplements?

            Thanks again!"
            Dan

            {Mark Sisson's reply:} Yes. Remember that we talk about limiting polyunsaturated fats because they are inherently unstable and prone to oxidation (which can happen on the store shelf, on your counter, when cooking, or in your body), and omega-3s are in the same category.

            Polyunsaturated fats – all of them – are fragile, and very powerful. Remember that the only essential fatty acids are the polyunsaturates, and that goes for omega-3. Be careful with the dosage, as several studies show that while a lack thereof is dangerous, an excess can also be harmful. One study found that pregnant rats with either an omega-3mega-6 dietary ratio of 14:1 or a ratio of 0 (no omega-3 at all) gave birth to pups with impaired hearing; the excessive omega-3 group also had pups with retarded growth. Another study showed that when compared to a diet high in olive oil, a high omega-3 diet increased LDL oxidation in humans, most likely because of its inherent instability. It was overrepresented in the LDL particles, and the LDL particles were becoming more fragile.

            Don’t forget why we take omega-3 in the first place. We’re not trying to cram as many in as possible. We’re trying to offset the imposing presence of omega-6 in the diet. Processed foods, vegetable oil, restaurant fare, and conventionally-raised animals all contain disproportionately large amounts of omega-6 fats. Fish is the best source of omega-3s, but few people eat much fish. And what fish they do eat is of the lean, low omega-3 variety, often covered in bread crumbs and deep fried in more vegetable oil. Adding omega-3 can help correct the skewed omega-3mega-6 ratio, so if your omega-6 intake is abnormally high, or you’re trying to eat better after a lifetime of Standard American Dieting, taking higher initial doses of omega-3 has merit.

            How much is too much? Don’t stray past a 1:1 omega-3mega-6 ratio. If you keep your omega-6 intake low by avoiding seed oils like corn, canola, or soybean and processed junk foods, you won’t have to take much omega-3 to balance out the ratio and you won’t be in danger of taking in excess.
            Last edited by Betorq; 09-03-2013, 09:39 PM. Reason: spacing
            "Science is not belief but the will to find out." ~ Anonymous
            "Culture of the mind must be subservient to the heart." ~ Gandhi
            "The flogging will continue until morale improves." ~ Unknown

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            • #21
              Betorq, according to my scales, and an online conversion chart, 20g is 2 TBS.

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              • #22
                Originally posted by Traveller View Post
                Betorq, according to my scales, and an online conversion chart, 20g is 2 TBS.
                Fair enough! I stand corrected. Thanks!
                "Science is not belief but the will to find out." ~ Anonymous
                "Culture of the mind must be subservient to the heart." ~ Gandhi
                "The flogging will continue until morale improves." ~ Unknown

                Comment


                • #23
                  Originally posted by Betorq View Post
                  Why do you say it's not making much of a difference? How are you assessing your O3:O6 intakes?

                  Mark mentioned that he takes 3-4 of his Vital Omega fish oil capsules daily, regardless of his daily wild meat & fish intake. That's A LOT of O3 Marks taking in... I sometimes take 3 capsules of cod liver oil, but lately I just take 2. I eat lots of super-O3 eggs, fish & meat too. Though some PBers here poo poo O3 fish oils, there are lots of people, Paleo/PB or just regular folks, who take high therapeutic daily doses of fish oil, especially to treat heart disease.

                  Read more: A Week in the Life of Mark Sisson | Mark's Daily Apple :
                  5. Supplementation Regimen: Every day I take 3-4 capsules of Vital Omegas (omega-3 fish oil), 2-4 capsules of Primal Sun Vitamin D (when Iím not getting enough sunlight), 1-2 Primal Flora and 1-2 packets of Damage Control Master Formula.

                  Might I suggest, try upping your fish oil &/or krill(expensive?), if you won't eat more fatty fish. And yes, sardines are little salty fish, generally packed in oil, w/ their little heads intact...
                  Well, I could be wrong but I thought I read somewhere that mark suggests a goal of a 1:1 ratio? And the few times I've tracked my eating it seems my ratio is way off. Once it was around 26:2 and yesterday it was about 11:1. The fish+krill pills are expensive but I would considering upping them if it made a difference. Maybe I wasn't calculating it right when I added it to the tracker but it only changed my ratio from 1 to 2 when I added them in.

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                  • #24
                    Originally posted by Betorq View Post
                    Here's my question: What does your daily/weekly diet look like? Can you post what you meals typically consist of? Quality & quantity...
                    It's all over the place... I usually do IF randomly. Yesterday I stopped at Starbucks and had the unsweetened passion fruit tea, grabbed the bistro box and only ate the 3 apple slices, almonds, and 3 different cheeses. It's a wedge of Brie, one slice of aged cheddar and two slices of some other kind of cheese. I tossed the crackers and dried cranberries.

                    For lunch I was trapped in mediation so I did my best with the food they provided. I had a large salad that had pecans, feta cheese and what tasted like jarred red bell peppers. The dressing tasted like an oil and vinegar mix. I ate the ham, cheese and lettuce from a small sandwich and tossed the bread. Then had a small bowl of soup which had chicken, beans and corn but I only ate the chicken. Confession, I ate a bite of a cookie (my weakness) but I threw away the rest!! Lol

                    For dinner I ate two bowls of leftover soup I made the other day. It's an MDA recipe with chicken, avocado, heavy cream, chicken stock and some veggies. I had some shredded grass fed cheese on top.

                    Oh I also had a serving of unsweetened organic applesauce in the morning. Drank about 4 or 5 glasses of water.

                    The day before, I had that soup I mentioned above and two small filets of wild salmon that I cooked in ghee. I think that's all I ate. I might have had a bite of vanilla gelato... I'm trying to build up the nerve to do a sugar detox. I usually eat a lot more sugar than this but I'm trying to cut back.

                    Sometimes I go through phases where I will eat a package of bacon and some eggs or an omelet and maybe an apple earlier in the day with cheese or almond butter. I have a large salad a couple times a week. I'm sure I need to eat more greens than that.

                    Other times I might eat steak and eggs for my main meal of the day. I currently have a few grass fed organic steaks in my freezer but they were expensive and I got a deal on them so it won't be something I can buy regularly.

                    I used to juice a lot but that was way too expensive and time consuming. I wish I could do that regularly though. I was getting a lot of leafy greens that way.

                    Sorry this is so long lol. I eat a lot of bacon and steak and eggs. And butter. I got some grass fed butter and use it when I cook whenever I can. I eat a lot of apples and I try to get in a large salad a few times a week, I recently started using olive oil and vinegar as salad dressing instead of the sugary ones at the store. I rarely eat cooked salmon and on occasion I eat sushi with salmon being my favorite.

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                    • #25
                      Originally posted by picklepete View Post
                      Sometimes I'll make a spread with cream cheese and scallions and put it on cucumber slices.
                      That sounds good, I'll have to try it! Thanks

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                      • #26
                        Originally posted by Traveller View Post
                        I agree it's not healthy to worry or obsess over something; however I think it's a good idea to try and fix something if you know it's out of whack. Fish is great for omega 3's, period. For people who can't afford fresh fish all the time (like me), canned or tinned fish works. Especially sardines, salmon and herring.
                        Also, chia seeds are chock full of 3's; 20g a day really help the 3/6 ratio.

                        T.
                        How do you eat the chia seeds? That's probably something I can easily incorporate.

                        Comment


                        • #27
                          Originally posted by Betorq View Post
                          Here's my question: What does your daily/weekly diet look like? Can you post what you meals typically consist of? Quality & quantity...
                          I forgot to mention that I only buy organic chicken but when it comes to steak, it's usually not organic. And the bacon I buy is not organic or pastured but it is uncured and free of nitrates and nitrites (they don't sell organic steak or bacon at my usual grocery store but they sell organic chicken). When I buy eggs at the store I only buy organic but I will start buying the enhanced O3 kind. Occasionally I buy my eggs from a friend but I recently found out she feeds her chickens scraps of her and her family's food and they eat a lot of grains and non organic foods so I'm not sure if I should be eating those eggs anymore. They are outside eating bugs and other stuff too but... I don't know.

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                          • #28
                            I am under the impression that chia seeds actually have a negative impact on your 6:3 ratios because the ALA is so poorly converted in humans.

                            EFAs, Fish & Fish Oil
                            The Champagne of Beards

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                            • #29
                              Originally posted by RichMahogany View Post
                              I am under the impression that chia seeds actually have a negative impact on your 6:3 ratios because the ALA is so poorly converted in humans.

                              EFAs, Fish & Fish Oil
                              A negative impact? I've never seen that in any double blind studies nor associated literature on chia. That's not what scientists are saying lately, it's still being debated, but more recent studies are showing post-menopausal women & women 18-35 all convert ALA into EPA & DPA/DHA better than men:
                              http://www.lhwfoods.com/the-science/
                              http://www.nutraingredients-usa.com/Research/Chia-seeds-raise-blood-ALA-and-EPA-levels-for-postmenopausal-women-Study


                              Last edited by Betorq; 09-04-2013, 10:48 AM.
                              "Science is not belief but the will to find out." ~ Anonymous
                              "Culture of the mind must be subservient to the heart." ~ Gandhi
                              "The flogging will continue until morale improves." ~ Unknown

                              Comment


                              • #30
                                Originally posted by RichMahogany View Post
                                I am under the impression that chia seeds actually have a negative impact on your 6:3 ratios because the ALA is so poorly converted in humans.

                                EFAs, Fish & Fish Oil
                                Thanks for the info!

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