From Freshly Grown
http://www.freshlygrown.co.za/
Are you eating fish at least 3 times per week? If the answer is no then you are probably deficient in the essential fatty acid, omega-3. It is an essential fatty acid and since our bodies can’t manufacture it, we therefore need to get it through our diet. The below table outlines how the adequate intakes for omega-3 fatty acids in kids and adults:
Age (years)
Males and females (mg/day)
1 – 3
700mg
4 – 8
900mg
9 – 13
Males 1000mg/ females 1200mg
14 – 18
Males 1100mg/ females 1600mg
19 +
Males 1600mg/ females 1100mg
The best source of omega-3 is from fatty fish. If you can consume a 120g portion of salmon, mackerel, herring, pilchards, tuna or rainbow trout it will provide at least 1000mg-2000mg of omega-3 (EPA/DHA). Do this at least three times per week and you will be in a good standing.
Check the labels this week and see if you are consuming enough omega-3. Evaluate your fish oil supplement or the label on a tin of pilchards to work out how much you are getting in. The value for EPA and DHA should add up to 500-1000mg per day. In the case of pilchards, if it is higher than this then you are covered for more than one day.
If you do not eat enough fish then I normally recommend supplementing with at least 500mg of EPA/DHA per day. If you supplement please make sure you only supplement with omega-3 and not omega 3,6 and 9. Since we get plenty of omega 6 and 9 through our diet you do not have to supplement with these fats.
Also, don’t be fooled by a fish oil supplement saying 1000mg salmon oil on the label, this does not mean that if you take one capsule you will get 1000mg of fish oil or omega-3. You need to look at the amount of EPA and DHA per capsule and this need to be 500mg-1000mg.