Always speak with your physician before making changes to your current health care routine.
General goal: Include a variety of 1-2 Omega-3 sources each day.
Generally HIGH in omega 3
• 1-2 handfuls of Purslane
• 1-2 tablespoons ground flaxseeds
• 1-2 tablespoons chia seeds
• 1-2 tablespoons of hemp seeds
• 1-2 handfuls of pumpkin seeds
• 1-2 handfuls of English walnuts
Generally MODERATE in omega 3
• Clove, oregano, marjoram, tarragon, mustard seed, and spearmint
• Spinach, kale, Brussels sprouts, grape leaves and other leafy greens
• Pumpkin, soy beans, and various plant milks (see label)
Plant-derived omega-3 supplements
• Nuique EPA/DHA™ (187mg./375mg.)
• DEVA DHA™ (200mg.)
• Fuhrman’s DHA/EPA™ (175mg./88mg.)
• NuTru OmegaZen3 DHA™ (300mg.)
• Opti3 EPA-DHA™ (300mg./500mg.) + D3 (200 I.U.)
A note on Omega-6
Note: Omega-6 ‘competes’ with omega-3 for use in the body, so it is important to limit omega 6s (as you find in processed oils and fried foods). The typical Standard American Diet is very high in omega 6 and very low in omega 3, the opposite of what we want for optimal health.
A note on fish & fish oil supplements
Like humans and animals, fish store toxins in their body fat. Some companies use words on the label like ‘purity certified’, or assayed out for heavy metals (mercury, lead, PCB, dioxin, etc.) Be aware that independent tests on some fish oil supplements show varied results on contaminants, regardless of purity claims made. Whole food plant sources of Omega 3s are highlighted on the list above.
©2017 Dr. Kerrie Saunders, MS, LLP, PhD