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What are
our Omega-3 essential fatty acid requirements?
The Food and Nutrition Board of the Institute of Medicine
released some information about our omega-3 fat requirements in
2002. The requirements are found in Chapter 8 of the
publication, Dietary Reference Intakes for Energy,
Carbohydrates, Fiber, Fat, Protein and Amino Acids
(Macronutrients). This publication can be found
here.
The Food and Nutrition Board indicates that data to set a
nutrient intake value are not sufficient, but based upon
consumer dietary surveys, they have identified an average intake
that is known to be consumed by healthy people. This value is
called an adequate intake or AI. An AI for omega-3 fats has been
set for infants because it is based on human breast milk omega-3
essential fatty acid content, however for human over 1 year of
age, an AI has been set for only one of the omega-3 fats, ALA.
Individuals should aim to include an intake equal to the AI for
specific age and sex categories. These are shown in the
following table.
|
Age and Gender
|
Adequate Intake for Omega-3s
|
Omega-6/Omega-3 EFA ratio
|
| Infants 0 - 12 months |
0.5g/day omega-3 EFAs |
8.8:1 (<7 mo), 9.2:1(>7
mo) |
| Children 1 - 3 years |
0.7g/day ALA |
10:1 |
| Children 4 - 8 years |
0.9g/day ALA |
11.1:1 |
| Boys 9 - 13 years |
1.2g/day ALA |
10:1 |
| Girls 9 - 13 years |
1.0g/day ALA |
| Boys 14 - 18 years |
1.6g/day ALA |
| Girls 14 - 18 years |
1.1g/day ALA |
| Men 19-70+ years |
1.6g/day ALA |
10.6:1 (<51 y), 8.8:1 (>
51 y) |
| Women 19 - 70+ years |
1.1g/day ALA |
10.6:1 (<51 y), 10:1
(>51 y) |
| Pregnant women |
1.4g/day ALA |
9.3:1 |
What does this table really mean? How can you know if you are
eating omega-3 or omega-6 and do you need to carry a calculator
to determine the ratio? No, these are the guidelines nutritional
scientists have developed to guide intake, but it is difficult
to know the omega-3 content without adequate nutritional labels.
MegaOmega™ Organic Sprouted Flax is
your best source for Omega 3
Essential Fatty Acids and
Lignans. you can view
the labels (including nutritional information) here.
MegaOmega™ Organic Sprouted Flax
MegaOmega™ Organic Sprouted Flax
with Blueberry
MegaOmega™ Organic Sprouted Flax
with Cranberry
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