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Omega-3 Fatty Acids Content of Fish and Seafood
In the past decade, perhaps the single most
important dietary recommendation to improve our health and prevent chronic
disease is to increase our dietary intake of omega-3 fatty acids which are found
primarily in fatty fish. Thousands of scientific papers spanning a variety of
diseases unequivocally demonstrate the health benefit of these fatty acids. In
randomized clinical trials that enrolled patients with pre-existing coronary
heart disease, omega-3 fatty acid supplements significantly reduced
cardiovascular events (deaths, non-fatal heart attacks, and non-fatal strokes).
Omega-3 fatty acids reduce the risk for cardiovascular disease through a number
of mechanisms, including a reduction in heart beat irregularities called
arrhythmias, a decrease in blood clots which in turn can decrease the risk for
heart attack and stroke, decrease in blood triglycerides, slightly lower blood
pressure, decrease rate of plaque formation in arteries, reduce overall
inflammation which is now known to be an important factor causing
atherosclerosis.
In addition to reducing the risk for heart disease, regular
consumption of fish or supplemental omega-3 fatty acids may be helpful in
preventing, treating, or improving a wide variety of diseases and disorders,
including but not limited to virtually all inflammatory diseases (any disease
ending with "itis"), rheumatoid arthritis, inflammatory bowel disorders (Crohn's
disease, ulcerative colitis), periodontal disease (gingivitis), mental disorders
(autism, depression, postpartum depression,
bi-polar disorder, borderline personality disorder,
impaired cognitive development in infants and children),
acne, asthma, exercise induced asthma, many types of cancers, macular
degeneration, pre-term birth, psoriasis, insulin resistance, type 2
diabetes, cancer cachexia, intermittent claudication, skin damage from sunlight,
IgA nephropathy, lupus erythematosus, type 1 diabetes, multiple
sclerosis, and migraine headaches.
Is the Paleo Diet a low carb diet?
The average U.S. diet is deficient in omega-3 fatty acids and amounts to a
paltry 1.6 grams per day (of which 1.4 grams come from alpha linolenic acid
[ALA] and only 0.1 to 0.2 grams come from EPA and DHA). Most of the beneficial
effects of omega-3 fatty acids are due to EPA and DHA. Because the conversion
of ALA to DHA and EPA in the liver is inefficient, very little ALA is converted
to EPA and DHA.
Try to include at least 0.5-1.8 grams of EPA + DHA per day in your diet,
either by eating fish or fish oil supplements. If you have documented
coronary heart disease, you should include at least 1.0 grams of EPA + DHA in
your diet. Patients with hypertriglyceridemia (elevated or high blood
triglycerides) can lower their values by as much as 40 percent by taking 2-4
grams of EPA + DHA per day. If you are taking more than 3 grams of EPA + DHA
per day, consult with your physician because high intakes tend to prevent blood
from clotting and may cause excessive nose bleeding.
Here is a link to an omega-3 fatty acid information site:
http://www.richinomega3.com/
Here is a link to a scientific paper by the American
Heart Association on the subject:
http://circ.ahajournals.org/cgi/content/full/106/21/2747
Omega-3 fatty acids content in fish and seafood per 100-gram portion
ALA = alpha linolenic acid (18:3n3), EPA = eicosapentaenoic acid (20:5n3), DHA = docosahexaenoic acid (22:6n3), Tr = Trace amount.
|
ALA (g) |
EPA (g) |
DHA (g) |
Total |
| Finfish |
|
|
|
|
| Anchovy, European |
|
0.5 |
0.9 |
1.4 |
| Bass, freshwater |
Tr |
0.1 |
0.2 |
0.3 |
| Bass, striped |
Tr |
0.2 |
0.6 |
0.8 |
| Bluefish |
|
0.4 |
0.8 |
1.2 |
| Burbot |
-- |
0.1 |
0.1 |
0.2 |
| Capelin |
0.1 |
0.6 |
0.5 |
1.2 |
| Carp |
0.3 |
0.2 |
0.1 |
0.6 |
| Catfish, brown bullhead |
0.1 |
0.2 |
0.2 |
0.5 |
| Catfish, channel |
Tr |
0.1 |
0.2 |
0.3 |
| Cisco |
0.1 |
0.1 |
0.3 |
0.5 |
| Cod, Atlantic |
Tr |
0.1 |
0.2 |
0.3 |
| Cod, Pacific |
Tr |
0.1 |
0.1 |
0.2 |
| Croaker, Atlantic |
Tr |
0.1 |
0.1 |
0.2 |
| Dogfish, spiny |
0.1 |
0.7 |
1.2 |
2.0 |
| Dolphinfish |
Tr |
Tr |
0.1 |
0.1 |
| Drum, black |
Tr |
0.1 |
0.1 |
0.2 |
| Drum, freshwater |
0.1 |
0.2 |
0.3 |
0.6 |
| Eel, European |
0.7 |
0.1 |
0.1 |
0.9 |
| Flounder, unspecified |
Tr |
0.1 |
0.1 |
0.2 |
| Flounder, yellowtail |
Tr |
0.1 |
0.1 |
0.2 |
| Grouper, jewfish |
Tr |
Tr |
0.3 |
0.3 |
| Grouper, red |
-- |
Tr |
0.2 |
0.2 |
| Haddock |
Tr |
0.1 |
0.1 |
0.2 |
| Hake, Atlantic |
Tr |
Tr |
Tr |
0.0 |
| Hake, Pacific |
Tr |
0.2 |
0.2 |
0.4 |
| Hake, red |
-- |
0.1 |
0.1 |
0.2 |
| Hake, silver |
0.1 |
0.2 |
0.3 |
0.6 |
| Hake, unspecified |
-- |
0.1 |
0.4 |
0.5 |
| Halibut, Greenland |
Tr |
0.5 |
0.4 |
0.9 |
| Halibut, Pacific |
0.1 |
0.1 |
0.3 |
0.5 |
| Herring, Atlantic |
0.1 |
0.7 |
0.9 |
1.7 |
| Herring, Pacific |
0.1 |
1.0 |
0.7 |
1.8 |
| Herring, round |
0.1 |
0.4 |
0.8 |
1.3 |
| Mackerel, Atlantic |
0.1 |
0.9 |
1.6 |
2.6 |
| Mackerel, chub |
0.3 |
0.9 |
1.0 |
2.2 |
| Mackerel, horse |
Tr |
0.3 |
0.3 |
0.6 |
| Mackerel, Japanese horse |
0.1 |
0.5 |
1.3 |
1.9 |
| Mackerel, king |
-- |
1.0 |
1.2 |
2.2 |
| Mullet, striped |
0.1 |
0.3 |
0.2 |
0.6 |
| Mullet, unspecified |
Tr |
0.5 |
0.6 |
1.1 |
| Ocean perch |
Tr |
0.1 |
0.1 |
0.2 |
| Perch, white |
0.1 |
0.2 |
0.1 |
0.4 |
| Perch, yellow |
Tr |
0.1 |
0.2 |
0.3 |
| Pike, northern |
Tr |
Tr |
0.1 |
0.1 |
| Pike, walleye |
Tr |
0.1 |
0.2 |
0.3 |
| Plaice, European |
Tr |
0.1 |
0.1 |
0.2 |
| Pollock |
-- |
0.1 |
0.4 |
0.5 |
| Pompano, Florida |
-- |
0.2 |
0.4 |
0.6 |
| Ratfish |
Tr |
Tr |
0.1 |
0.1 |
| Rockfish, brown |
Tr |
0.3 |
0.4 |
0.7 |
| Rockfish, canary |
Tr |
0.2 |
0.3 |
0.5 |
| Rockfish, unspecified |
Tr |
0.2 |
0.3 |
0.5 |
| Sablefish |
0.1 |
0.7 |
0.7 |
1.5 |
| Salmon, Atlantic |
0.2 |
0.3 |
0.9 |
1.4 |
| Salmon,
Chinook |
0.1 |
0.8 |
0.6 |
1.5 |
| Salmon, chum |
0.1 |
0.4 |
0.6 |
1.1 |
| Salmon, coho |
0.2 |
0.3 |
0.5 |
1.0 |
| Salmon, pink |
Tr |
0.4 |
0.6 |
1.0 |
| Salmon, sockeye |
0.1 |
0.5 |
0.7 |
1.3 |
| Saury |
0.1 |
0.5 |
0.8 |
1.4 |
| Scad, Muroaji |
0.1 |
0.5 |
1.5 |
2.1 |
| Scad, other |
-- |
Tr |
Tr |
0.0 |
| Sea bass, Japanese |
Tr |
0.1 |
0.3 |
0.4 |
| Seatrout, sand |
Tr |
0.1 |
0.2 |
0.3 |
| Seatrout, spotted |
Tr |
0.1 |
0.1 |
0.2 |
| Shark, unspecified |
-- |
Tr |
0.5 |
0.5 |
| Sheepshead |
Tr |
0.1 |
0.1 |
0.2 |
| Smelt, pond |
-- |
0.1 |
0.2 |
0.3 |
| Smelt, rainbow |
0.1 |
0.3 |
0.4 |
0.8 |
| Smelt, sweet |
0.3 |
0.2 |
0.1 |
0.6 |
| Snapper, red |
Tr |
Tr |
0.2 |
0.2 |
| Sole, European |
Tr |
Tr |
0.1 |
0.1 |
| Sprat |
-- |
0.5 |
0.8 |
1.3 |
| Sturgeon, Atlantic |
Tr |
1.0 |
0.5 |
1.5 |
| Sturgeon, common |
0.1 |
0.2 |
0.1 |
0.4 |
| Sunfish, pumpkinseed |
Tr |
Tr |
0.1 |
0.1 |
| Swordfish |
-- |
0.1 |
0.1 |
0.2 |
| Trout, arctic char |
Tr |
0.1 |
0.5 |
0.6 |
| Trout, brook |
0.2 |
0.2 |
0.2 |
0.6 |
| Trout, lake |
0.4 |
0.5 |
1.1 |
2.0 |
| Trout, rainbow |
0.1 |
0.1 |
0.4 |
0.6 |
| Tuna, albacore |
0.2 |
0.3 |
1.0 |
1.5 |
| Tuna, bluefin |
-- |
0.4 |
1.2 |
1.6 |
| Tuna, skipjack |
|
0.1 |
0.3 |
0.4 |
| Tuna, unspecified |
-- |
0.1 |
0.4 |
0.5 |
| Whitefish, lake |
0.2 |
0.3 |
1.0 |
1.5 |
| Whiting, European |
Tr |
Tr |
0.1 |
0.1 |
| Wolffish, Atlantic |
Tr |
0.3 |
0.3 |
0.6 |
| Crustaceans |
|
|
|
|
| Crab, Alaska king |
Tr |
0.2 |
0.1 |
0.3 |
| Crab, blue |
T r |
0.2 |
0.2 |
0.4 |
| Crab, Dungeness |
-- |
0.2 |
0.1 |
0.3 |
| Crab, queen |
Tr |
0.2 |
0.1 |
0.3 |
| Crayfish, unspecified |
Tr |
0.1 |
Tr |
0.1 |
| Lobster, European |
|
0.1 |
0.1 |
0.2 |
| Lobster, northern |
|
0.1 |
0.1 |
0.2 |
| Shrimp, Atlantic brown |
Tr |
0.2 |
0.1 |
0.3 |
| Shrimp, Atlantic white |
Tr |
0.2 |
0.2 |
0.4 |
| Shrimp, Japanese |
Tr |
0.3 |
0.2 |
0.5 |
| Shrimp, northern |
Tr |
0.3 |
0.2 |
0.5 |
| Shrimp, other |
Tr |
0.1 |
0.1 |
0.2 |
| Shrimp, unspecified |
Tr |
0.2 |
0.1 |
0.3 |
| Spiny lobster, Caribbean |
Tr |
0.2 |
0.1 |
0.3 |
| Spiny lobster, southern rock |
Tr |
0.2 |
0.1 |
0.3 |
| Mollusks |
|
|
|
|
| Abalone, New Zealand |
Tr |
Tr |
- |
0.0 |
| Abalone, South African |
Tr |
Tr |
Tr |
0.0 |
| Clam, hardshell |
Tr |
Tr |
Tr |
0.0 |
| Clam, hen |
-- |
Tr |
Tr |
0.0 |
| Clam, littleneck |
Tr |
Tr |
Tr |
0.0 |
| Clam, Japanese hardshell |
-- |
0.1 |
0.1 |
0.2 |
| Clam, softshell |
Tr |
0.2 |
0.2 |
0.4 |
| Clam, surf |
Tr |
0.1 |
0.1 |
0.2 |
| Conch, unspecified |
Tr |
0.6 |
0.4 |
1.0 |
| Cuttlefish, unspecified |
Tr |
Tr |
Tr |
0.0 |
| Mussel, blue |
Tr |
0.2 |
0.3 |
0.5 |
| Mussel, Mediterranean |
-- |
0.1 |
0.1 |
0.2 |
| Octopus, common |
-- |
0.1 |
0.1 |
0.2 |
| Oyster, eastern |
Tr |
0.2 |
0.2 |
0.4 |
| Oyster, European |
0.1 |
0.3 |
0.2 |
0.6 |
| Oyster, Pacific |
Tr |
0.4 |
0.2 |
0.6 |
| Periwinkle, common |
0.2 |
0.5 |
Tr |
0.7 |
| Scallop, Atlantic deep sea |
Tr |
0.1 |
0.1 |
0.2 |
| Scallop, calico |
Tr |
0.1 |
0.1 |
0.2 |
| Scallop, unspecified |
Tr |
0.1 |
0.1 |
0.2 |
| Squid, Atlantic |
Tr |
0.1 |
0.3 |
0.4 |
| Squid, short-finned |
Tr |
0.2 |
0.4 |
0.6 |
| Squid, unspecified |
Tr |
0.1 |
0.2 |
0.3 |
| Fish Oils |
|
|
|
|
| Cod liver oil |
0.7 |
9.0 |
9.5 |
19.2 |
| Herring oil |
0.6 |
7.1 |
4.3 |
12.0 |
| Menhaden oil |
1.1 |
12.7 |
7.9 |
21.7 |
| MaxEPAT, concentrated |
0 |
17.8 |
11.6 |
29.4 |
| Salmon oil |
1 |
8.8 |
11.1 |
20.9 |
Source: Exler J,
Wehrauch JL. Provisional table on the content of omega-3 fatty acids and other
fat components in selected foods. U.S.D.A., Human Nutrition Information Service,
HNS/PT-103, 1988.
Is the Paleo Diet a low carb diet?
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