At 10:43 +1000 18/5/1999, Todd Moody wrote:
>On Tue, 18 May 1999, Richard Archer wrote:
>
>> At 10:20 +1000 11/5/1999, Aaron A. Weiss wrote:
>>
>> >Suggestions for a cheap and plentiful source of w-3 fatty acids?
>>
>> Flax seeds 18.1% w-3, 4.3% w-6
>> Canola Oil 9.3% w-3, 20.3% w-6
>> Butternuts 8.7% w-3, 33.7% w-6
>> Walnuts 6.8% w-3, 31.8% w-6
>
>Of these, only the last two are considered paleo. More potent
>sources are the marine oils of fatty cold-water fish: salmon,
>mackerel, sardines, tuna.
Fish oil, menhaden 1.5% w-3, 2.2% w-6
Fish oil, cod liver 0.9% w-3, 0.9% w-6
Fish oil, sardine 1.3% w-3, 2.0% w-6
Fish oil, salmon 1.0% w-3, 1.5% w-6
Fish oil, herring 0.7% w-3, 1.1% w-6
The amounts of w-3 fats in fish oil is not high, although the w-3:w-6
ratio is favorable. Fish oil has high quantities of other EFAs too.
If the primary concern is to increase the amount of w-3 fat consumed, or
to address the w-3:w-6 imbalance, flax seeds and flax seed oil is by far
the most efficient way to go about it.
Of course the paleo way of addressing this imbalance is to reduce the
intake of foods that push the w-6 side of the ratio up. Actually, if you
are eating a paleo diet, your w-3:w-6 ratio shouldn't be too bad in any
case. Meat generally has a favorable ratio, especially game meats.
Watch out for these cooking oils:
Grapeseed oil 0.1% w-3, 69.6% w-6
Sunflower oil 0.0% w-3, 65.7% w-6
Safflower oil 0.0% w-3, ranges from 14 to 74% w-6
Corn oil 0.0% w-3, 58.0% w-6
Cottonseed oil 0.2% w-3, 51.5% w-6
Sesame oil 0.3% w-3, 41.3% w-6
Peanut oil 0.0% w-3, 32.0% w-6
w-3 friendly cooking oil alternatives:
Coconut oil 0.0% 1.8%
Olive oil 0.6% 7.9%
Palm oil 0.2% 9.1%
w-3 friendly non-cooking (salad oils):
Mustard oil 5.9% 15.3%
Flaxseed oil ? ?
Also, when eating seafood canned in oil, do you know what sort of oil it
is canned in? The ratios in the USDA database are like 1:7 whereas the
pure fish oil is 1:1, so they must use cheap commercial oil.
...Richard.
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