Best foods for omega-3's?

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Malkavian
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Date Joined Mar 2009
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   Posted 4/9/2009 7:27 PM (GMT -6)   
I'm trying to integrate more omega-3's into my diet since I don't want to spend extra money on supplements. I know there are high levels in fatty fish, but which specifically? Are there any other kinds of foods (meat or plant) that have a lot of omega 3's?
21, female, diagnosed 3/6/2009
Mild ulcerative colitis from rectum to mid transverse colon
Currently in remission
Currently taking Asacol (3x/day) and Calcium/D supplements


pb4
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Date Joined Feb 2004
Total Posts : 20577
   Posted 4/9/2009 7:55 PM (GMT -6)   
Most all fish I believe, I myself love salmon....
  • All fish contain omega 3 fatty acids, but they are more concentrated in fatty fish such as mackerel, salmon, sardines and herring. The American Heart Association recommends eating fish at least 2 times a week.
  • Many commercial food products, such as bread and baked goods, yogurt and infant formula are now fortified with omega 3 fatty acids.
  • Other sources of omega 3s include:
    • Green leafy vegetables
    • Soy and tofu
    • Nuts and seeds like almonds, walnuts, pine nuts, and flax seed
    • Cooking oils such as flax seed oil, canola oil, and soybean oil (for more information, read The Best Cooking Oils)
    • Some eggs, such as omega-3 enhanced eggs

      :)

  • My bum is broken....there's a big crack down the middle of it! LOL :)


    Malkavian
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    Date Joined Mar 2009
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       Posted 4/9/2009 9:07 PM (GMT -6)   
    Salmon is indeed great. =)

    I love fish, but it's a pain in the butt to prepare for just one person (boyfriend is allergic). If you've got any tips, though, feel free to share. Makes me angry that they almost always fry it at the dining hall and I don't tolerate fried foods well.

    How would I know if a particular egg is omega-3 enhanced?

    Thanks =)
    21, female, diagnosed 3/6/2009
    Mild ulcerative colitis from rectum to mid transverse colon
    Currently in remission
    Currently taking Asacol (3x/day) and Calcium/D supplements


    AMK77
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    Date Joined Mar 2008
    Total Posts : 678
       Posted 4/9/2009 9:22 PM (GMT -6)   
    I eat a lot of Bumble Bee Salmon in the pouch. It's so quick and easy, perfectly portioned. I make a sandwich. It's important to eat wild fish, not farmed.
    31 yr old female currently breastfeeding (weaning so I can start 6mp)
    Mild Pancolitis
    I've had UC since 2000 but was in remission for most of those 8 years med free
    Cannot tolerate mesalamine - starting 6mp soon


    pb4
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    Date Joined Feb 2004
    Total Posts : 20577
       Posted 4/9/2009 9:28 PM (GMT -6)   
    Malkavian said...
    Salmon is indeed great. =)

    I love fish, but it's a pain in the butt to prepare for just one person (boyfriend is allergic). If you've got any tips, though, feel free to share. Makes me angry that they almost always fry it at the dining hall and I don't tolerate fried foods well.

    How would I know if a particular egg is omega-3 enhanced?

    Thanks =)

    The egg packaging would say it's got omega 3....you can buy single portions of fish (including salmon) and just bake it up for yourself and your boufriend can have something eles...you could also have it for lunch too.  Only a couple of times a week is required so it shouldn't be too much of an inconvience.
     
    :)
    My bum is broken....there's a big crack down the middle of it! LOL :)


    Malkavian
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    Date Joined Mar 2009
    Total Posts : 1439
       Posted 4/9/2009 10:01 PM (GMT -6)   
    Hmm, maybe I'll try tinned sardines for my lunches. How does the pouched salmon taste? Is it good?

    Thanks again.
    21, female, diagnosed 3/6/2009
    Mild ulcerative colitis from rectum to mid transverse colon
    Currently in remission
    Currently taking Asacol (3x/day) and Calcium/D supplements


    AMK77
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    Date Joined Mar 2008
    Total Posts : 678
       Posted 4/9/2009 10:17 PM (GMT -6)   
    I think the pouched salmon is good. I mix it with some mayo and lemon juice. Put it on a nice sandwich roll with some spicy mustard and spinach. Tastes like something you would get at Panera Bread or Atlanta Bread Co. It's good enough that I eat it a couple days a week for lunch.
    31 yr old female currently breastfeeding (weaning so I can start 6mp)
    Mild Pancolitis
    I've had UC since 2000 but was in remission for most of those 8 years med free
    Cannot tolerate mesalamine - starting 6mp soon


    Malkavian
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    Date Joined Mar 2009
    Total Posts : 1439
       Posted 4/9/2009 10:29 PM (GMT -6)   
    I hate mayo, though. Maybe some mustard will be enough to keep it together?
    21, female, diagnosed 3/6/2009
    Mild ulcerative colitis from rectum to mid transverse colon
    Currently in remission
    Currently taking Asacol (3x/day) and Calcium/D supplements


    Zippy123
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    Date Joined Feb 2009
    Total Posts : 735
       Posted 4/10/2009 12:52 AM (GMT -6)   
    My favorite for Salmon is easy, if you can find a good Salmon fillet, I just rinse it off with water, slap it in a baking pan, put salt and lots of pepper on it, and then a couple of pieces of butter on the fillet. Bake in the oven at 350 for around 20 minutes. Yummy baked salmon.

    You might want to spray your baking pan with pam or something to keep the fish from sticking to it.

    pb4
    Elite Member


    Date Joined Feb 2004
    Total Posts : 20577
       Posted 4/10/2009 12:56 AM (GMT -6)   
    If you don't want your house to smell fishy from cooking fish, squeeze some lemon on your fish (adds great flavor too), using some fresh dill is also a nice option for flavoring your fish. I like my salmon well done (nice a flakey and a little crisp around the edges) so I bake mine at 450 for about half an hour.

    :)
    My bum is broken....there's a big crack down the middle of it! LOL :)


    princesa
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    Date Joined Aug 2007
    Total Posts : 2204
       Posted 4/10/2009 9:08 AM (GMT -6)   
    Malkavian said...
    I'm trying to integrate more omega-3's into my diet since I don't want to spend extra money on supplements.
    I'd encourage you to reconsider. Eating foods high in omega-3s is great, but from what I've read, it would be difficult - if not impossible - to get to the therapeutic level needed to treat IBD from foods alone.
    Diagnosed with ulcerative colitis spring 1999.
     
    Maintenance dose sulfasalazine. Probiotics, l-glutamine, vitamin D and fish oil caps. George's aloe vera juice. Oregano oil antibiotic, antiviral, antifungal. Mostly grain-free and dairy-free diet. Long-term remission with only minor blips.
     
     


    Malkavian
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    Date Joined Mar 2009
    Total Posts : 1439
       Posted 4/10/2009 9:16 AM (GMT -6)   
    Zippy, pb4-Thanks for the cooking tips.

    Princesa-This is where I pull out the broke college student excuse.
    21, female, diagnosed 3/6/2009
    Mild ulcerative colitis from rectum to mid transverse colon
    Currently in remission
    Currently taking Asacol (3x/day) and Calcium/D supplements


    princesa
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    Date Joined Aug 2007
    Total Posts : 2204
       Posted 4/10/2009 1:32 PM (GMT -6)   
    Although prices vary widely, depending on the brand, I've found some that seem to be very effective and claim to be mercury-free for reasonable prices. Guess it just depends on how important remaining in remission is to you. Keeping inflammation down is one of the keys and omega3 supplementation is the best way to do that naturally.
    Diagnosed with ulcerative colitis spring 1999.
     
    Maintenance dose sulfasalazine. Probiotics, l-glutamine, vitamin D and fish oil caps. George's aloe vera juice. Oregano oil antibiotic, antiviral, antifungal. Mostly grain-free and dairy-free diet. Long-term remission with only minor blips.
     
     


    Peety
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    Date Joined Mar 2008
    Total Posts : 2855
       Posted 4/10/2009 8:01 PM (GMT -6)   
    I eat a lot of salmon...for breakfast!

    My favorite breakfast is egg salad with a small portion of salmon. I buy the big packages of frozen vac-packed salmon steaks from Costco, and spice them with "Rub with Love" salmon rub which I buy online. I probably have it 3 or 4 mornings each week! Yummy.

    I have a problem with fish oil caps because they give you bad breath.
    49 year old female attorney, diagnosed UC/pancolitis 1985, no surgery but much suffering. Asacol/5ASA 6x400 mg maintenance for 20+ years; use prednisone & Rowasa for flares. 
    August 2008 sought care of naturopathic doctor. Food sensitivity test showed wheat/gluten, other intolerances; eliminated all wheat/gluten from my diet. Probiotics (Ultimate Flora, 50 billion). 
    Flaring, seasonal? Back on prednisone, tried to taper but now back up to 30 after several really bad days. Humira denied, waiting for approval to start Remicade. 

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