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You have any idea how much salmon you’d have to eat? Supplements are more concentrated.
by xwdv 3y ago
You have any idea how much salmon you’d have to eat? Supplements are more concentrated.
- riffic 3y agoeat your greens
- nomel 3y agoOne cup of Kale provides a 121 mg of omega-3 fatty acids. I would need 13 cups a day. The recommendation should be "eat your nuts and legumes", if you want to stay away from meat.
- xwdv 3y agoVegetables are an inefficient delivery mechanism for most nutrients, you have to eat huge quantities to meet quotas. I don’t see the point of them.
- DoreenMichele 3y agoThat's news to me. I previously heard flax seed and walnuts were the only good vegeterian sources of omega 3. A quick search agrees that greens, like spinach, broccoli and cabbage, do contain small quantities of omega 3. I'm having trouble getting a clear idea here of how helpful they are in comparison to the standard recommendation of fish oil. Anyone have any good sources of info on how to get enough omega three from vegetarian sources?
- astrange 3y agoIt's unclear if it's bioavailable from those sources at all. There's two forms ALA and DHA; the first is found from nuts and the second from algae. The fish get it from the algae. IIRC there is some evidence that ALA is only bioavailable for women and not for men, but I don't remember if that's reliable.
- DoreenMichele 3y agoI had heard that flax seed may not be bioavailable. Walnuts are my go to as the only vegetarian source I understand to have substantial amounts of bioavailable omega 3. Would love to get a clearer idea of how much I really need and how much produce I consume may be defraying that number.
- derbOac 3y agoIt's difficult to find EPA or DHA from vegetarian sources (other than algal oil), although ALA is easier (e.g., walnuts, flax, chia). Camelina oil is another good source of ALA if you can find human-grade versions of it. I thought it was nice as a sort of alternative to olive oil raw (like served with bread, or maybe tossed in cold salads), although it had its own flavor (sort of a grassy flax-like flavor), and is impossible to find now it seems. It wasn't something I would probably use a lot of but had a solid niche. At one point there was some interest in transgenic camelina oil because it was easily converted into varieties expressing EPA and DHA. For example: https://www.nature.com/articles/srep08104 https://www.nature.com/articles/srep08104 I've never seen that sold anywhere though.
- caiomassan 3y agobest place for nutritional information i got. https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids https://lpi.oregonstate.edu/mic/other-nutrients/essential-fa... https://lpi.oregonstate.edu/mic/articles https://lpi.oregonstate.edu/mic/articles
- opportune 3y agoYou don’t have to eat that much salmon, just a typical 5oz serving 2-3 times a week? And it doesn’t have to be salmon either, you can get DHA and EPA from Sardines, Oysters, Mackerel, Herring, Trout, Anchovies…
- TylerE 3y agoI would be shocked if the average person eats salmon 2 or 3 times a year.
- mkoubaa 3y agoDepends on where you live I imagine
- smileysteve 3y agoI went to Alaska and ate Salmon almost every day for 2 weeks. I probably eat salmon once every other week. There's a mail order fish company that would love for you to eat more salmon.
- defrost 3y agoWe eat Kimberley Barramundi every week - slighly over two thirds of the protein + omega 3 per unit of wild salmon .. but much cheaper as we catch most of it ourselves and freeze it for later. Salmon's not a local fish here being the main reason - and catching Barra makes for time well spent outdoors.
- deleted 3y ago[deleted]