Are there any locally available seeds or fruits in the Philippines rich in omega 3 fatty acids?
Yes! The Philippines is home to several indigenous seeds and fruits that are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), a plant-based form of omega-3. Here are some notable examples:
Omega 3 Food Sources in the Philippines
1. Pili Nut (Canarium ovatum)
- Indigenous to: Bicol region
- Omega-3 Content: Contains ALA, though not as high as flaxseeds, but still a good source of healthy fats.
- Other Benefits: High in magnesium, vitamin E, and antioxidants.
2. Chia Seeds (Salvia hispanica) – Now Locally Grown
- While not originally native, chia seeds are now successfully cultivated in the Philippines (e.g., in Benguet and Nueva Ecija).
- Omega-3 Content: One of the richest plant sources of ALA (about 17g per 100g).
- Uses: Added to smoothies, salads, or as a gel (chia pudding).
3. Flaxseed (Linum usitatissimum) – Locally Adapted
- Grown in cooler highland areas like Benguet.
- Omega-3 Content: Extremely high in ALA (about 22g per 100g).
- Best Consumed: Ground for better absorption.
4. Perilla Seeds (Perilla frutescens) – “Kaffir Lime Seed” (Local Variant)
- Some Filipino farmers grow perilla (similar to Korean deulkkae).
- Omega-3 Content: Rich in ALA (even higher than chia/flax in some varieties).
- Uses: Can be pressed for oil or used in traditional dishes.
5. Wild Purslane (Portulaca oleracea) – “Gulasiman”
- A common edible weed in the Philippines.
- Omega-3 Content: One of the few leafy greens with ALA (higher than spinach!).
- Uses: Eaten raw in salads or cooked in soups/stews.
6. Malunggay (Moringa oleifera) Seeds
- While better known for its leaves, malunggay seeds contain small amounts of ALA.
- Uses: Can be eaten raw, roasted, or pressed for oil.
Best Way to Consume Omega-3:
- Seeds (chia, flax, perilla): Grind before eating to improve absorption.
- Pili nuts: Eat raw or roasted (avoid overcooking to preserve healthy fats).
- Purslane (gulasiman): Add to salads or sinigang for a nutrient boost.
How Much Omega 3 Do You Need?
The minimum daily requirement for omega-3 fatty acids varies by age, sex, and health status. Below are general guidelines from health organizations like the World Health Organization (WHO), National Institutes of Health (NIH), and the European Food Safety Authority (EFSA).
Recommended Daily Intake of Omega-3s
1. ALA (Alpha-Linolenic Acid) – Plant-Based Omega-3
- Men: 1.6 grams/day
- Women: 1.1 grams/day
- Pregnant/Breastfeeding Women: 1.4 grams/day
(Source: NIH & EFSA)
2. EPA & DHA (Marine-Based Omega-3s)
- General Health: 250–500 mg combined EPA+DHA per day
- Heart Health (for high-risk individuals): 1,000+ mg/day (American Heart Association)
- Pregnancy/Brain Development: 200–300 mg DHA/day (WHO)
How to Meet Omega-3 Needs from Filipino Foods?
Since ALA (from plants) must convert to EPA/DHA (active forms), it’s best to consume both:
Plant-Based (ALA) Sources:
1 tbsp flaxseed (ground) → 2.3 g ALA
1 tbsp chia seeds → 1.8 g ALA
1 oz pili nuts → 0.1 g ALA (small but healthy fats)
1 cup cooked gulasiman (purslane) → 0.3 g ALA
Marine-Based (EPA/DHA) Sources:
1 small serving of tuna, sardines (tamban), or mackerel (hasa-hasa) → 500–1,000 mg EPA+DHA
Special Considerations:
- Conversion Rate: Only ~5–10% of ALA converts to EPA/DHA in the body, so marine sources are more efficient.
- Vegans/Vegetarians: Need 2-3 x more ALA or consider algae oil supplements (rich in DHA).
- Heart/Brain Health: Higher doses (1–2 g EPA+DHA) may be needed (consult a doctor).
Omega-3 Rich Foods in the Philippines & Required Daily Portions
(Based on NIH/WHO Guidelines: 1.1 g ALA for women, 1.6 g ALA for men, 250–500 mg EPA+DHA for general health)
The table below shows the common food sources of Omega-3 and the amount needed to meet daily needs.
| Food Source | Type of Omega-3 | Amount per Serving | Servings Needed to Meet Daily ALA (1.1–1.6g) | Servings Needed to Meet EPA+DHA (250mg) |
|---|---|---|---|---|
| Flaxseed (ground) | ALA (plant-based) | 1 tbsp (7 g) = 2.3g ALA | ½ tbsp (women), ¾ tbsp (men) | N/A |
| Chia Seeds | ALA (plant-based) | 1 tbsp (12g) = 1.8g ALA | ⅔ tbsp (women), 1 tbsp (men) | N/A |
| Pili Nuts | ALA (low but healthy fats) | 1 oz (28g) = 0.1g ALA | 11–16 oz (not practical as main source) | N/A |
| Gulasiman (Purslane) | ALA (leafy green) | 1 cup cooked = 0.3g ALA | 4 cups (women), 5.5 cups (men) | N/A |
| Perilla Seeds (if available) | ALA | 1 tbsp = 2.5–3g ALA | ½ tbsp (women), ⅔ tbsp (men) | N/A |
| Tuna (Yellowfin, Tambakol) | EPA+DHA | 3 oz (85g) = 250 mg EPA+DHA | N/A | 1 serving |
| Sardines (Tamban, Tawilis) | EPA+DHA | 3 oz (85 g) = 500–1,000 mg EPA+DHA | N/A | ½ serving (250 mg) |
| Mackerel (Hasa-Hasa, Alumahan) | EPA+DHA | 3 oz (85 g) = 500–1,000 mg EPA+DHA | N/A | ½ serving (250 mg) |
| Bangus (Milkfish) – Farmed | EPA+DHA | 3 oz (85 g) = 200–300mg EPA+DHA | N/A | 1 serving |
| Seaweed (Guso, Lato) | Small EPA/DHA traces | 1 cup = 20–50mg EPA+DHA | N/A | 5+ cups (not primary source) |
Key Takeaways:
- Best Plant-Based (ALA) Sources:
- Flaxseed & chia seeds are the most efficient (small portions meet needs).
- Pili nuts & purslane help but aren’t enough alone.
- Best Fish (EPA/DHA) Sources:
- Sardines, mackerel, and tuna are the easiest way to hit 250–500mg/day in just ½–1 serving.
- Bangus (milkfish) is a good option but needs slightly more.
- For Vegans/Vegetarians:
- Combine 2 tbsp chia/flaxseed daily + consider algae oil (for direct DHA).
Sample 7-Day Meal Plan Loaded with Omega 3 Rich Pinoy Foods
Here’s a 7-day Filipino meal plan packed with omega-3-rich foods, balancing plant-based ALA (chia, flaxseed, pili nuts) and marine EPA/DHA (fish, seafood). Each day meets (or exceeds) the minimum daily omega-3 requirements (1.1–1.6 g ALA for women/men + 250–500 mg EPA+DHA).
Day 1: Mackerel (Hasa-Hasa) Power
Breakfast:
- Garlic Fried Rice + Grilled Hasa-Hasa (3 oz = 500 mg EPA+DHA)
- Ampalaya (Bitter Melon) Salad with Olive Oil (drizzle = 0.1 g ALA)
Snack:
- Chia Pudding (1 tbsp chia seeds = 1.8 g ALA) + Coconut Milk
Dinner:
- Sinigang na Hasa-Hasa (3oz = 500 mg EPA+DHA)
- Steamed Kangkong
Total Omega-3: ~2.4g ALA + 1,000mg EPA+DHA
Day 2: Sardines (Tamban) Day
Breakfast:
- Sardines (Tamban) on Toast (3oz = 500mg EPA+DHA)
- Mango Slices
Lunch:
- Pinakbet with Sardines (3oz = 500mg EPA+DHA) + 1 tsp Flaxseed Oil (2.3g ALA)
Snack:
- Pili Nuts (1oz = 0.1g ALA)
Total Omega-3: ~2.4g ALA + 1,000mg EPA+DHA
Day 3: Chia & Bangus Combo
Breakfast:
- Chia Oats (1 tbsp chia = 1.8g ALA) + Banana
Lunch:
- Grilled Bangus Belly (3oz = 300mg EPA+DHA)
- Ginisang Gulasiman (1 cup = 0.3g ALA)
Dinner:
- Bangus Sinigang (3oz = 300mg EPA+DHA)
Total Omega-3: ~2.1g ALA + 600mg EPA+DHA
Day 4: Tuna (Tambakol) Boost
Breakfast:
- Tuna Omelette (3oz tuna = 250mg EPA+DHA)
Lunch:
- Tuna Salad Wrap (3oz tuna = 250mg EPA+DHA) + Flaxseed Sprinkle (1 tsp = 2.3g ALA)
Snack:
- Perilla Seed Tea (if available)
Total Omega-3: ~2.3g ALA + 500mg EPA+DHA
Day 5: Flaxseed & Tawilis
Breakfast:
- Flaxseed Pancakes (1 tbsp ground flax = 2.3g ALA)
Lunch:
- Fried Tawilis (Sardines) (3oz = 500mg EPA+DHA)
- Ensaladang Lato (Seaweed Salad) (1 cup = 50mg EPA+DHA)
Total Omega-3: ~2.3g ALA + 550mg EPA+DHA
Day 6: Vegan Omega-3 Day
Breakfast:
- Smoothie (1 tbsp chia + 1 tbsp flax = 4.1g ALA)
Lunch:
- Ginisang Upo with Tofu & Perilla Oil (1 tsp = 2.5g ALA)
Snack:
- Pili Nut Trail Mix (1oz = 0.1g ALA)
Total Omega-3: ~6.7g ALA (exceeds ALA needs; add algae oil for DHA if vegan)
Day 7: Mixed Seafood Feast
Lunch:
- Grilled Squid & Lato Salad (3oz squid = 300mg EPA+DHA + 1 cup lato = 50mg)
Dinner:
- Kinilaw na Tanigue (3oz = 500mg EPA+DHA)
Snack:
- Chia-Buko Pandan Dessert (1 tbsp chia = 1.8g ALA)
Total Omega-3: ~1.8g ALA + 850mg EPA+DHA
Notes:
- Adjust portions for kids/elderly.
- Vegans: Add algae oil (250mg DHA) on Days 1–7.
- Fish Warning: Limit tuna to 2x/week (mercury risk)
Here’s a detailed shopping list for the 7-Day Omega-3 Rich Filipino Meal Plan, categorized for easy grocery shopping. I’ve included budget-friendly options and noted alternatives where applicable.
Omega-3 Rich Shopping List (Philippines)
(Quantities for 1–2 people; adjust for family size)
🐟 FISH & SEAFOOD (EPA/DHA Sources)
- Mackerel (Hasa-Hasa/Alumahan) – 500g (2–3 servings)
- Sardines (Tamban/Tawilis, fresh or canned in water) – 500g or 2 cans
- Bangus (Milkfish, preferably belly) – 2 medium-sized
- Tuna (Tambakol, fresh or canned in water) – 300g or 1 can
- Squid (Pusit) – 250g
- Tanigue (Spanish Mackerel, for kinilaw) – 300g
- Lato/Guso (Seaweed) – 1 bunch (or dried, if fresh unavailable)
🌱 PLANT-BASED (ALA Sources)
- Chia Seeds – 100g pack (lasts weeks)
- Flaxseeds (whole or ground) – 100g pack
- Pili Nuts – 100g (or sub with walnuts if unavailable)
- Perilla Seeds/Oil (if available in Korean/health stores) – Small pack
- Flaxseed Oil (optional) – 1 small bottle
🥬 VEGETABLES & HERBS
- Ampalaya (Bitter Melon) – 1 piece
- Kangkong – 1 bunch
- Gulasiman (Purslane) – 1 bunch (or sub with spinach + flaxseed oil)
- Upo (Bottle Gourd) – 1 piece
- Eggplant, Okra, Squash (for pinakbet) – 2–3 pieces each
- Tomatoes, Onions, Garlic – 5–6 pieces each
- Ginger – 1 small root
- Buko Pandan (for dessert, optional) – 1 pack leaves/extract
🍚 PANTRY STAPLES
- Brown/White Rice – 2kg
- Oats – 200g (for chia oatmeal)
- Whole Wheat Bread – 1 loaf
- Coconut Milk (for chia pudding/sinigang) – 1 can
- Olive Oil/Cooking Oil – Small bottle
- Vinegar (for kinilaw) – 1 bottle
- Soy Sauce/Fish Sauce (patis) – Small bottles
🍎 FRUITS & SNACKS
- Bananas – 5–6 pieces
- Mangoes – 2–3 pieces
- Coconut (for buko pandan dessert, optional) – 1 whole or grated pack
🥛 DAIRY/ALTERNATIVES (Optional)
- Eggs – 6 pieces (for omelette)
- Tofu – 1 block (for vegan day)
💊 SUPPLEMENTS (For Vegans/Strict Plant-Based)
- Algae Oil Capsules (250mg DHA/day) – 1 small pack
💰 Budget Tips:
- Prioritize local fish (tamban, hasa-hasa, bangus) over imported tuna/salmon.
- Buy seeds in bulk (chia/flax lasts a long time).
- Use canned sardines (cheaper than fresh, but check for “in water” versions).
- Skip perilla oil if it’s expensive—double flaxseed instead.
⏳ Prep Ahead:
- Toast flaxseeds and grind weekly for freshness.
- Portion fish into daily servings and freeze.
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Image credits:
- Pili nuts – By Lance Catedral from Quezon City, Metro Manila, Philippines – pili nut, CC BY-SA 2.0, https://commons.wikimedia.org/w/index.php?curid=17402849
- Flaxseeds – By Sanjay Acharya – Own work, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=5805308
- Perilla seeds – By 정아 – http://blog.daum.net/sookkk7/148, CC BY 4.0, https://commons.wikimedia.org/w/index.php?curid=54425951
- Pursley – By ZooFari – Own work, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=8986945
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