WaiDiet - Omega-3

Omega-3 fats in The Wai Diet

These are the types of omega-3 fatty acids that are ingested in foods and used by the body:

linolenic acid (LNA), or alpha-linolenic acid (ALA) - (18:3 n-3)
eicosapentaenoic acid (EPA) - (20:5 n-3)
docosapentaenoic acid (DPA) - (22:5 n-3)
docosahexaenoic acid (DHA) - (22:6 n-3)

Fruits and nuts only contain LNA/ALA, while fresh raw fish and fresh raw egg yolks contain the other omega-3 fats too. The omega-3 fats combined need to comprise at least 1 to 1.5% of our daily fat intake.

The omega-3 fat contents (relative to total fat) of some foods that are included in this diet:

28	%	salmon
28	%	strawberries
25	%	tuna
23	%	muskmelon
21	%	cucumber
18	%	mackerel
14	%	banana
14	%	orange
14	%	mango
13	%	grapes
12	%	pear
5	%	apple
4	%	tomatoes
3	%	mandarins
2	%	egg yolks
1	%	olive oil
1	%	avocado
1	%	peach
0	%	figs
0	%	dates
0	%	Brazil nuts
0	%	macademia nuts

Ratio of omega-6 and omega-3

It is claimed (by scientific articles) that exceeding the 4:1 ratio (= consuming over 4-fold more omega-6 than omega-3 fats) has adverse health effects. Comparing the average level of omega-6 fats (18%) to the average level of omega-3 fats (10%) in this diet, it appears that in this diet not even a ratio of 2:1 is exceeded.

The omega 6 fats contents (relative to total fat) of some foods that are included in this diet:

49	%	peach
48	%	figs
39	%	tomatoes
37	%	pear
36	%	Brazil nuts
29	%	strawberries
24	%	apple
22	%	pear
17	%	cucumber
17	%	muskmelon
14	%	orange
12	%	banana
11	%	egg yolk
9	%	mandarins
8	%	avocado
8	%	olive oil
6	%	dates
5	%	mango
3	%	salmon
2	%	macademia nuts
2	%	tuna
2	%	mackerel

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