So what's to eat and what is not to eat -
Here in the almost hidden,
almost secretive world of Omega 3 and Omega 6?
It might be easier to say what NOT to eat!
I've noticed all the doctors and people who write books about it -
NONE of them are offering up a perfect diet.
No one would buy it - or follow it!
Very few of us could eat solely on nutrient density.
As you read the list here,
remember we are talking about FATs.
Fatty Acids. So this is not a diet plan!
Your diet should include all the other things.
Fruits, Salads, what ever you love.
What works for you. As you see fit.
By definition, only fatty foods show up on this list.
This is merely a (partial) list of foods that are high in Omega 3.
The "good" kind of Essential Fatty Acid.
Foods like: lots of Alaskan Salmon (Wild Caught)
Mackerel, Sardines, Trout, Anchovies, Albacore Tuna, Herring,
Oyster, Shrimp, Crab and Fish Oil supplements.
Maybe even krill. If you like it.
Eggs from a pasture, not a factory.
Lean Beef from a Ranch, not a Feed Lot.
Grass Fed beef has better n-3. Bison.
Beef Liver. Organic, if you can find it.
Good veggies - of all kinds-
Avocados, Pumpkins, Kale, Spinach, Turnips,
Winter Squash, Summer Squash, Onions,
Walnuts, Flax, Dark Chocolate, Chia Seeds
Some love the nuts... others won't touch them
Cuz they are too high in Omega 6... the "bad" kind
You can do great research at Nutrition Data (link)
I can't recommend this one enough.
It shows all the nutrients.
Glycemic Load and Inflammation Factors.
They use a government data base (link)
Or even this great one at PaleoTrack (link)
This one tells you if your Ratio is out-of whack!
And now, on the Omega 6 side -
The things to avoid are things like
chicken, turkey, veggie oils,
nuts, (see?) processed food,
This list is so big, it's more than half the foods in our diets!
Omega 6's cause inflammation.
(That's why they are so bad!)
The idea is NOT to try to put out the "fire"
caused by Omega 6... buy just upping the Omega 3.
Nope - that won't do!
The total PolyUnSaturated Fatty Acid (PUFA)
should be no more than 10% of your total diet.
Some say 4 %!! (yikes)
I have written a few research type posts
about it. Cuz I am learning, too.
We are learning together!
And there are hundreds of other websites
with good information.
Don't be afraid - just be aware!
It would only be half the story
if we also didn't talk about lifestyle changes...
Florence Nightingale said we needed
lots of sleep, good food, clean air,
clean surroundings, and maybe get some exercise in.
And to try to be happy.
I have decided to learn about diet,
and health... but not to worry and stress about it.
And not to feed on the angst and controversy.
"Leave the drama for yo mamma,"
as they say. And try to do right.
Winnie The Pooh said it best:
“Rivers know this: there is no hurry. We shall get there some day.”
Hope this helps!