# 4 - PERSONALIZING "SCD" > HOW CAN I GET MORE OMEGA-3 IN MY DAILY MEALS?


You can rely on the World’s Healthiest Foods to get you over the top on your daily omega 3 fatty acid consumption! While that may seem like a bold claim since the average American adult gets less than 1 gram of omega 3 fatty acids per day, many of the World's Healthiest Foods are great sources when it comes to providing substantial amounts of this important nutrient. Walnuts, beans, fish, olive oil and winter squash constitute part of the the cornucopia of foods that will provide you with concentrated sources of omega 3 fats.  Krill oil is an excellent source of omega 3 fatty acids and antioxidants.  See http://www.mercola.com/products/krill_oil.htm for uncontaminated sources.

Recommendations for omega 3 consumption

To date, the Institute of Medicine at the National Academy of Sciences has not yet issued any Dietary Reference Intakes for omega 3 fats. Recently, however, the National Institutes of Health recommended that people consume at least 2% of their total daily calories as omega 3 fats. To meet this recommendation, a person consuming 2000 calories per day would have to eat at least 2 grams of omega 3 fats. Many nutrition experts believe that this recommendation is not high enough, and would suggest, instead, that people consume at least 4% of their total calories (approximately 4 grams) as omega 3 fats.

Food sources of omega 3 fats - walnuts

One-quarter cup of walnuts contains about 2.3 grams of omega 3s. If you like your nuts roasted, do so gently--in a 160-170 degree oven for 15-20 minutes--to preserve the omega-3 fats.

Food sources of omega 3 fats - beans

One cup’s worth of navy beans provide between 200 and 1,000 milligrams of omega 3s (0.2 to 1.0 grams). Therefore, these foods provide between 10% and 50% of the National Institutes of Health recommendation, and a substantial step up from the average U.S. adult intake.

Food sources of omega 3 fats? Fish, winter squash and olive oil

Three other types of foods are important to mention as omega 3 boosters: fish, winter squash, and olive oil. In the case of fish (and/or fish or krill oil), you’ll get about 2 grams from every 4 ounce serving of chinook salmon; 0.6 grams from the same serving of halibut; and 0.4 grams from tuna. Eating fish and seafood such as salmon, halibut, tuna and scallops a few times a week, or taking fish or krill oil is an easy way to increase your omega 3 intake. Plus you’ll get all of the other nutritional benefits that these foods have to offer.

A cup of this winter squash will provide you approximately 0.3 grams.

For extra virgin olive oil, the amount of omega 3s per ounce is about 0.2 grams (a word about using extra virgin olive oil – don’t fry with it as you’ll damage the omega 3s.

Grassfed Beef is higher in Omega 3 than fish

Normally a good ratio for omega 6:3 in fish is 2 or 3 to 1. The lower the better. Grassfed beef from Grassfed Organics is much higher in Omega 3 than fish, with a 6:3 ratio of 0.16 to 1. This information is from a study done at Iowa State University in August 2001.

Practical tips

When it comes to increasing your omega 3 fatty acids intake, don’t worry about bringing your calculator to the kitchen. All you have to do is to focus on bringing more omega 3 rich foods into your diet.

Foods concentrated in Omega 3 fatty acids

Food

Serving

omega 3 fatty acids

% DV

Density

Quality

Flax seeds (Not SCD legal)

0.25 cups

7.0 g

156.4

17.6

Excellent

Walnuts C

0.25 cup

2.3 g

50.4

6.3

Very good

Chinook salmon, baked/broiled

4.0 oz-wt

2.1 g

46.4

3.6

Very good

Scallops, baked/broiled

4.0 oz-wt

1.1 g

24.4

3.3

Good

Soybeans, cooked (Not SCD Legal)

1 cup

1.0 g

22.9

1.6

Good

Halibut, baked/broiled

4.0 oz-wt

0.6 g

13.8

1.8

Good

Shrimp, steamed, boiled

4.0 oz-wt

0.4 g

8.2

1.5

Good

Snapper, baked

4.0 oz-wt

0.4 g

8.0

1.1

Good

Tofu, raw (Not SCD Legal)

4.0 oz-wt

0.4 g

8.0

1.9

Good

Winter squash

1 cup

0.3 g

7.6

1.9

Good

Tuna, yellow fin

4.0 oz-wt

0.3 g

7.3

0.9

-

Cod, baked

4.0 oz-wt

0.3 g

7.1

1.2

-

White beans

1 cup

0.3 g

6.7

0.6

-

 

www.worldshealthiestfoods.com (Revised to be SCD compliant)