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Best food for immune system?

Posted: Sun Nov 18, 2007 1:01 pm
by tyler
I am kinda curious if anyone has any knowledge or any research on this...I mean, healthy is probably the way to go, but maybe some foods are better than others.

Posted: Sun Nov 18, 2007 2:17 pm
by stuward
Fruits, vegetables and Omega 3.

Posted: Sun Nov 18, 2007 3:42 pm
by tyler
stuward wrote:Fruits, vegetables and Omega 3.
What exactly is Omega 3 and what are some of its best sources?

Posted: Sun Nov 18, 2007 4:02 pm
by TimD
The Omega 3's are fatty acids composed of EPA/DHA. The most common source is fish oil. It's positive properties are so numerous I'm not even going to start listing them. Do a search Wikipedia, Medline plus, or just Google or Dogpile and you will find lots of run-downs on them. Joint health, controlling metabolism are just starters.

Posted: Sun Nov 18, 2007 8:45 pm
by Ironman
I highly recommend a fish oil supplement.

Posted: Sun Nov 18, 2007 10:23 pm
by pdellorto
I'm curious if anyone knows what a useful amount of DHA/EPA is. I know the US RDA is low, but how much do you need? How much is too much? How much can your body use at once?

This isn't an idle question, actually. I eat lots and lots of fish, especially lately with my high protein diet (I'm taking in about 200g+ a day). I've gotten anywhere from a low of 1g of Omega-3s a day to more than 10x that amount, depending on what fish is on sale that day plus whatever I get from other sources. I'm also supplementing these with about 1g a day on top of that. I try to keep this all spaced out during the day, and add walnuts along with non-fish meals.

So, yeah, fish oil is healthy. But how much is healthy, and is it possible* to get too much?

I've looked around and found wildy varying numbers, and lots of fairly vague recommendations. Nothing convincingly solid, so I've erred on the side of "eat lots."


* Reasonably possible, not that rat-labs-fed-only-fish-oil for a month research. I'm wasn't planning on eating my bodyweight in fish oil or 1g per pound or something like that.

Posted: Mon Nov 19, 2007 4:35 am
by KPj
I have read on t-nation that the recommended daily amount for weight lifters is 6-10g per day. For the life of me, I cant remember whos article it was in, i'm sure it was either Charles Staley or Poliquin but they have loads of articles to check through...

If i come across it I will post a link..


Posted: Mon Nov 19, 2007 8:50 am
by stuward
It's the ratio of Omega 3 to Omega 6 that matters the most. Recommendations vary. 1:1 is great but probably unrealistic, 1:4 is about the minimum. 1:2 is probably most reasonable which is probably about 10g for a 3000 calorie diet assuming 1/3 Saturated, 1/3 Monounsaturated and 1/3 Polyunsaturated and up to 30% of calories from fat.


Posted: Tue Nov 20, 2007 7:55 pm
by pdellorto
Okay, as long as I don't have reasonably worry about "too much." I'll try to make sure I get extra Omega-3s on the days I get lots of Omega-6s. Otherwise I'll keep up my minimum 2g+ a day and see if there are other ways I can add them.

FWIW this list at whfoods has been handy for me: ... nt&dbid=84


Posted: Wed Nov 21, 2007 7:17 am
by TimD
Thanks PDell. Lost my link over at MedLine. That link you posted is even better. You will have a PM coming at you .