Omega 3 in the Diet

essentials (AGE) in four daily diet menus. This is a small study that will help us understand "if" the intake of these nutrients in the diet can be considered satisfactory and, if not, why.

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There are two essential fatty acids:

• Alpha linolenic acid (ALA): parent and precursor of the other omega 3, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
• Linoleic acid: progenitor and precursor of the other omega 6, arachidonic acid (AA), gamma linolenic acid (GLA) and diomo-gamma-linolenic acid (DGLA).

Remember that the fatty acids belonging to the omega three and omega six series are all polyunsaturated.

Omega six are mainly of vegetable origin (with the exception of AA), while omega three fatty acids tend to be of animal origin (fishery products or derivatives) and algal origin.

to rebalance the dietary ratio between omega 3 and omega 6 in the diet.

Values ​​extracted from the databases of official Italian and US research institutes were used for the nutritional translation.

).

On the contrary, in the days in which this contribution is lacking, values ​​are recorded that are decidedly lower than those recommended (ie a lack of ω3 compared to ω6).

The situation is further aggravated by the massive consumption of dried fruit and certain vegetable oils.

This is where the concept of balanced nutrition emerges.

BREAKFAST

   

ω3 tot.

(mg)

ω6 tot.

(mg)

   

ω3 tot

(mg)

ω6 tot

(mg)

Grapefruit juice 300 g 15 54 Orange juice 300 g 21 81 Sugar 10 g 0 0 Bread 70 g 17,5 401,8 Muesli 30 g 18,3 372,6 Cocoa and hazelnut cream 40 g - - Sweet almonds 15 g - 1897        

SNACK

Low-fat milk yogurt with fruit 150 g 18 42 Low-fat milk yogurt with fruit 150 g 18 42 Wholemeal crackers 35 g 229,5 3103 Kiwi 100 g 42 246

LUNCH

Spaghetti 80 g 19,2 432 Rice 120 g 37,2 175,2 Beef ragout 50 g 27,5 257,5 Canned beans 150 g 22,5 82,5 Grated Parmesan cheese 20 g 38 188,6 extra virgin olive oil 20 g 152,2 1952,6 Carrots 200 g 16 114 Tomato preserves + flavors 50 g 1,5 64,5 Olive oil 10 g 76,1 976,3        

SNACK

Kiwi 100 g 42 246 Kiwi 100 g 42 246        

Walnuts

15 g 994 19578

DINNER

Parboiled rice 80 g 13,6 244 Bread 120 g 30 688,8 Swordfish steak (grilled) 150 g 1585,5 55,5 Rabbit, lean meat 200 g 440 1720 Olive oil 10 g 76,1 976,3 Cucumbers 200 g 10 56 Apple 200 g 14 62 Olive oil 10 g 76,1 976,3         Apple 200 g 14 62

OMEGA THREE TOTAL CONTENT

Total Omega Three (mg) 2188,8     Total Omega Three (mg) 1918     Total Omega Six (mg) 8990,8     Total Omega Six (mg) 26372     ω3/ω6 0,24:1 1 : 4,2 ω3/ω6 0,072:1 1 : 13,9

 

 

BREAKFAST

   

ω3 tot.

(mg)

ω6 tot.

(mg)

   

ω3 tot.

(mg)

ω6 tot.

(mg)

Tea in a cup 500 g - - Cow's milk p. skimmed 300 g 84 135 Sugar 10 g - - Muesli 30 g 18,3 372,6 Biscuits for childhood 50 g 29 402,5         Hazelnuts 15 g 13,05 1174,8        

SNACK

Wholemeal crackers 35 g 229,5 3103 Wholemeal crackers 35 g 229,5 3103         Apple 200 g 14 62

LUNCH

Wholemeal spaghetti 120 g 28,8 648 Pasta 100 g 24 540 Boiled frozen shrimp 100 g 601 24 Green olives 20 g 18,4 243 Tomato preserves + flavors 50 g 1,5 64,5 Salad tomatoes 200 g 6 160

Linseed oil

strictly raw

10 g 5330 1271 Olive oil 10 g 76,1 976,3       Chicken breast (boiled or grilled) 100 g 40 170

SNACK

Apple 200 g 14 62 Kiwi 100 g 42 246 Low-fat milk yogurt with fruit 150 g 18 42        

DINNER

Potatoes 300 g 30 96 Zucchini 300 g     Olive oil 10 g 76,1 976,3 Bread 70 g 17,5 401,8 Chicken breast (boiled or grilled) 100 g 40 170 Natural mackerel fillets 120 g 1706,4 176,4 White wine 150 g - - Carrots 200 g 16 114 Apple 200 g 14 62        

OMEGA THREE TOTAL CONTENT

Total Omega Three (mg) 6425     Total Omega Three (mg) 2292,2     Total Omega Six (mg) 8096     Total Omega Six (mg) 6700     ω3/ω6 0,794:1 1 : 1,26 ω3/ω6 0,34:1 1 : 2,94