28-06-2017, 06:30
(This post was last modified: 28-06-2017, 06:35 by surferjoe2007.)
Nutritionally that looks pretty nice. Looks like plenty of ALAs. More EPA & DHAs would be nice.
You want at least 1,500 mg omega 3s (EPA+DHA+DPA+ALA). You also want an omega 3:omega 6 ratio of at least 1:4. So when eating nuts you want more like 3,000 mg omega 3s. Since you limited the nuts a bit, 2,000-2,500 mg omega 3s might be ok. You want a mix of all 3-4 (EPA+DHA+ALA and maybe DPA). Your body can convert one into another but it can only convert so much. You can't pile on a bunch of just one of the 4.
I think about 1 tbsp. of chia seeds or 2 tbsp. flax seeds is good for ALA, but I'm not sure. You could Google their ALA contents. I'm not sure what portion of the 1,500-3,000 mg should be for EPA/DHA/ALA, but try to get at least some of each. Maybe at least 400 mg of each as a guess, and around 2,000-2,500 mg total. If you change your eggs to omega 3 eggs that could add 150 mg of DHA a day (plus a lot of ALAs, but you probably get a ton of those already). Hmm, I guess that's not a lot of DHA. Up to you.
"Omegas" / essential fatty acids are fats that your body cannot produce. They are important for fatty tissue including brain, skin coating and many others. These tissues are made of EFAs, plus other fats that your body can make by itself. EFAs are also important to heart health. Many women have massaged a good source of EFAs such as flax or fish oil into the breasts and grown from them. So a good EFA balance may be helpful for NBE too.
You want at least 1,500 mg omega 3s (EPA+DHA+DPA+ALA). You also want an omega 3:omega 6 ratio of at least 1:4. So when eating nuts you want more like 3,000 mg omega 3s. Since you limited the nuts a bit, 2,000-2,500 mg omega 3s might be ok. You want a mix of all 3-4 (EPA+DHA+ALA and maybe DPA). Your body can convert one into another but it can only convert so much. You can't pile on a bunch of just one of the 4.
I think about 1 tbsp. of chia seeds or 2 tbsp. flax seeds is good for ALA, but I'm not sure. You could Google their ALA contents. I'm not sure what portion of the 1,500-3,000 mg should be for EPA/DHA/ALA, but try to get at least some of each. Maybe at least 400 mg of each as a guess, and around 2,000-2,500 mg total. If you change your eggs to omega 3 eggs that could add 150 mg of DHA a day (plus a lot of ALAs, but you probably get a ton of those already). Hmm, I guess that's not a lot of DHA. Up to you.
"Omegas" / essential fatty acids are fats that your body cannot produce. They are important for fatty tissue including brain, skin coating and many others. These tissues are made of EFAs, plus other fats that your body can make by itself. EFAs are also important to heart health. Many women have massaged a good source of EFAs such as flax or fish oil into the breasts and grown from them. So a good EFA balance may be helpful for NBE too.