Below is a list of options of Omega-3s by age and sex and how the daily omega-3 recommendation can be met. Of course, Omega-3 supplements can be consumed to meet the daily requirements but Omega-3s can be incorporated into your daily diet with only minor adjustments to the foods you already consuming to reduce your need for dietary supplementation.
|
Age/Sex |
Daily Requirement |
Walnuts* (1 oz serving) |
Wild Fatty Fish ** |
O3 enriched Eggs (per 2 eggs) *** |
O3 enriched Dairy **** |
|
+ 4/ M or F |
0.9 g |
278% |
133% |
89% |
19% |
|
+9 F |
1.0 g |
250% |
120% |
80% |
17% |
|
+9 M |
1.2 g |
208% |
100% |
67% |
14% |
|
+14 F |
1.1 g |
227% |
109% |
72% |
17% |
|
+14 M |
1.6 g |
156% |
75% |
50% |
13% |
* – 2.5 g/oz (https://walnuts.org/nutrition/nutrition-information/)
** – Sockeye salmon 1.2 grams/100 g serving (https://www.vitalchoice.com/articles/food-facts/omega-3-salmon)
***- 800 mg/2 eggs (https://www.burnbraefarms.com/en/products/shelled-eggs/naturegg-omega-3)
****- 68 mg/240 ml serving (actual testing of dairy products when cows are fed ROR program). Calculated 2.5 servings/day for children and 3 servings per adult/day (https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dairy-products-milk-yogurt-and-cheese)