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Why do Eskimos of AlaskaÂ (the Yup’ik tribe) NOT have the usual diseases linked to excess body fat that we American Have?Â Even though they eat 20 times more fatty fish than other Americans, it turns out that the makeup of their diet provides unusual protection against diabetes and heart disease.
Those Eskimos are getting high levels of Omega-3 fats DHA and EPA from the salmon and sardines they consume.Â The Omega-3â€²s block rises in levels of fatty triglycerides and inflammatory C-Reactive Protein (heart damage/disease indicator available by blood test).
You can up your reserves of Omega 3â€²s too by eating more of the following:
|Food Product* and typical serving sizes||Total Omega-3 (mg)||ALA (mg)||EPA (mg)||DHA (mg)|
(light packed in water) 3 oz
(white packed in water) 3 oz
|Tuna (light, packed in oil) 3 oz||109||23||86|
(Atlantic wild, baked) 3 oz
(Atlantic farmed, baked) 3 oz
(packed in oil with bone) 3 oz
|Flax Cereal (3/4C)||1,000||1,000|
|Fortified Yogurt (4 oz)||16-32||16-32|
|Fortified Eggs (1 egg)||100-150||48||2||50-150|
|Butter substitute/ spreads (1T)||500-560||350||32|
|Fortified Milk (8oz)||32||32|
|Fortified Soymilk (8oz)||370||32|
|Fortified Orange Juice (8 oz)||50||30||20|
|Fortified Baby Foods
(3.5oz pureed, 1/4C cereal)
* Omega-3 fatty acid content and source varies by brand; be sure to read labels carefully or contact the manufacturer.
mg = milligrams (1,000 mg is equal to 1 gram and about 28 grams are in one ounce)
ALA = alpha-linolenic acid
EPA = eicosapentaenoic acid
DHA = docosahexaenoic acid
- Long chain omega-3 fatty acids, EPA and DHA, are concentrated in oily fish (salmon, tuna, and mackerel) and some fortified foods now contain EPA and DHA.
- ALA is a precursor to EPA and DHA and can also be found in foodstuffs. Flax has a significant amount of ALA and many food products have added flax flour to improve their omega-3 fatty acid content.
In addition to the foods that you choose, if you can’t get enough of the ones shown above (its hard to do), I would recommend a good Omega-3 Daily Supplement (2 caps daily or liquid form), looking out for this type of labeling information is best:
The Oil is purified in a non-chemical molecular distillation process that removes all trace amounts of heavy metals, PCBs, organochlorides, and organophosphate pesticides resulting in the safest, purest source of EPA/DHA fish oil possible.Â Ensuring the greatest oxidation protection possible. Keeping the fish oil in its most natural form possible is crucial because human beings are genetically designed to ingest, digest, and absorb EPA and DHA essential fatty acids in the form they are found in nature, not in any concentrated form produced by chemical processing.
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Â© Copyright 2011 Â Allison Stuart Kaplan Â www.Askinyourface.com LLC