Friday, July 31, 2009
How to Get Your Omega-3's
| World's Healthiest Foods ranked as quality sources of: omega 3 fatty acids | ||||||
|---|---|---|---|---|---|---|
| Food | Serving Size | Cals | Amount (g) | DV (%) | Nutrient Density | World's Healthiest Foods Rating |
| Flaxseeds | 2 tbs | 95.3 | 3.51 | 146.3 | 27.6 | excellent |
| Cloves, dried, ground | 2 tsp | 14.2 | 0.20 | 8.3 | 10.6 | very good |
| Walnuts | 0.25 cup | 163.5 | 2.27 | 94.6 | 10.4 | excellent |
| Oregano, dried, ground | 2 tsp | 9.2 | 0.12 | 5.0 | 9.8 | very good |
| Salmon, chinook, baked/broiled | 4 oz-wt | 261.9 | 2.09 | 87.1 | 6.0 | excellent |
| Cauliflower, boiled | 1 cup | 28.5 | 0.21 | 8.8 | 5.5 | very good |
| Mustard seeds | 2 tsp | 35.0 | 0.20 | 8.3 | 4.3 | very good |
| Cabbage, shredded, boiled | 1 cup | 33.0 | 0.17 | 7.1 | 3.9 | very good |
| Romaine lettuce | 2 cup | 15.7 | 0.08 | 3.3 | 3.8 | good |
| Broccoli, steamed | 1 cup | 43.7 | 0.20 | 8.3 | 3.4 | very good |
| Brussel sprouts, boiled | 1 cup | 60.8 | 0.26 | 10.8 | 3.2 | good |
| Winter squash, baked, cubes | 1 cup | 80.0 | 0.34 | 14.2 | 3.2 | good |
| Tofu, raw | 4 oz-wt | 86.2 | 0.36 | 15.0 | 3.1 | good |
| Summer squash, cooked, slices | 1 cup | 36.0 | 0.15 | 6.3 | 3.1 | good |
| Halibut, baked/broiled | 4 oz-wt | 158.8 | 0.62 | 25.8 | 2.9 | good |
| Collard greens, boiled | 1 cup | 49.4 | 0.18 | 7.5 | 2.7 | good |
| Spinach, boiled | 1 cup | 41.4 | 0.15 | 6.3 | 2.7 | good |
| Kale, boiled | 1 cup | 36.4 | 0.13 | 5.4 | 2.7 | good |
| Soybeans, cooked | 1 cup | 297.6 | 1.03 | 42.9 | 2.6 | good |
| Shrimp, steamed/boiled | 4 oz-wt | 112.3 | 0.37 | 15.4 | 2.5 | good |
| Turnip greens, cooked | 1 cup | 28.8 | 0.09 | 3.8 | 2.3 | good |
| Cod, baked/broiled | 4 oz-wt | 119.1 | 0.32 | 13.3 | 2.0 | good |
| Strawberries | 1 cup | 43.2 | 0.11 | 4.6 | 1.9 | good |
| Green beans, boiled | 1 cup | 43.8 | 0.11 | 4.6 | 1.9 | good |
| Snapper, baked/broiled | 4 oz-wt | 145.2 | 0.36 | 15.0 | 1.9 | good |
| Scallops, baked/broiled | 4 oz-wt | 151.7 | 0.35 | 14.6 | 1.7 | good |
| Tuna, yellowfin, baked/broiled | 4 oz-wt | 157.6 | 0.33 | 13.8 | 1.6 | good |
| Raspberries | 1 cup | 60.3 | 0.12 | 5.0 | 1.5 | good |
| Miso | 1 oz | 70.8 | 0.14 | 5.8 | 1.5 | good |
| World's Healthiest Foods Rating | Rule | ||||
|---|---|---|---|---|---|
| excellent | DV>=75% | OR | Density>=7.6 | AND | DV>=10% |
| very good | DV>=50% | OR | Density>=3.4 | AND | DV>=5% |
| good | DV>=25% | OR | Density>=1.5 | AND | DV>=2.5% |
Source
Labels: eating healthy, healthy food, Omega-3s, Omega-3s fish oil
Post a Comment