Omega Three in the Diet

Introduction

In this article we calculated the absolute and relative quantity of essential fatty acids in four daily diet menus.

There are two essential fatty acids:

Alpha linolenic acid (ALA): progenitor and precursor of other omega 3, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Linoleic acid : progenitor and precursor of 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 of the polyunsaturated type.

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

Objective of the Study

The purpose of this study is to evaluate the possibility of taking omega three supplements to rebalance the dietary relationship between omega 3 and omega 6 in the diet.

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

Research Development

As can be seen from the consultation of the tables below, the ω3 / ω6 ratio is maintained at optimal levels when at least one significant source of omega three (fish or seeds and linseed oil) is present in the daily menu.

On the contrary, on days when there is no such contribution, values 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.

It is here that 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 fruit milk yogurt	150 g	18	42	Low-fat fruit milk yogurt	150 g	18	42
Integral 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 + aromas	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
Slice of swordfish (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
TOTAL OMEGA THREE CONTENT
Omega three total (mg)	2188.8			Omega three total (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 the cup	500 g	-	-	Cow's milk p. skimmed	300 g	84	135
sugar	10 g	-	-	Muesli	30 g	18.3	372.6
Biscuits for children	50 g	29	402.5
Hazelnuts	15 g	13.05	1174.8
SNACK
Integral crackers	35 g	229.5	3103	Integral crackers	35 g	229.5	3103
				Apple	200 g	14	62
LUNCH
Whole-grain spaghetti	120 g	28.8	648	Pasta	100 g	24	540
Boiled frozen shrimps	100 g	601	24	Green olives	20 g	18.4	243
Tomato preserves + aromas	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
Linseed oil strictly raw				Chicken breast (boiled or grilled)	100 g	40	170
SNACK
Apple	200 g	14	62	Kiwi	100 g	42	246
Low-fat fruit milk yogurt	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
TOTAL OMEGA THREE CONTENT
Omega three total (mg)	6425			Omega three total (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

Conclusions

Dried fruits and vegetable oils, frequently praised for their nutritional properties, can become inadequate if they are inserted rashly in excess in the diet (which can become unbalanced).

Wanting to make frequent and systematic use of oilseeds or seed oils (or part of them, such as the "germ") it is necessary to deepen the chemical composition of fatty acids.

It is advisable to select products that use a high content of omega 3 and a low concentration of omega 6.

Balanced and unbalanced power supply

Balanced nutrition means a way of eating that is correct both in terms of quantity and quality.

The balanced diet is aimed at ensuring an adequate supply of energy and nutrients, preventing both deficiencies and nutritional excesses (both harmful).

To be balanced, nutrition must also be varied. In this way, in fact, it is more likely that all the nutrients the body needs are taken in the right quantities.

Furthermore, the negative consequences deriving from the ingestion of potentially harmful substances, which may be present from the beginning or be formed following the processes of processing, preservation and cooking of the food, are minimized.