Guest guest Posted January 28, 2003 Report Share Posted January 28, 2003 Hey guys, here's some really good info on oils and fats that I got from (I moderate a local vegan/veggie collective too) > " Brock Veggie Club Events " > <brockveggie > Tue, 28 Jan 2003 12:58:33 -0500 > [NRVVC] omega3 > > >i was just wondering if any of you knew how to get > omega3 fatty > >acids without fish? ive heard of a supplement > somewhere but i dont > >know it's name and i dont know if it comes in > gelatin caps... > > Check out Vegan Outreach's " Vegan Starter Pack " for > info on omega3 fatty > acids. Also, you might want to check out the book > Becoming Vegan by Vesanto > Melina and Brenda Davis for any vegan nutrition > referrence. > > Here's some stuff that might interest you, from > www.whyvegan.com (scroll > down for info on omega3) > > Fats > The following quick summary about fats simply gives > basic recommendations. > For a more comprehensive discussion see The > Challenge of Defining Optimal > Fat Intake by Virginia Messina, MPH, RD, and Making > Sense of Fats and Oils, > by Brenda Davis, RD. > > > Fats that generally increase heart disease risk: > > > Saturated Fats > Many saturated fats raise the risk of heart disease. > Found in high amounts in animal products; also in > high amounts in coconut > and palm kernel oils. > Saturated fats are stable at high temperatures. If > you are going to fry > foods at high temperatures, palm oil may be the best > vegan choice for its > stability. However, deep-fried foods should be > limited. > > Trans Fats > Found mostly in foods made with hydrogenated or > partially hydrogenated oils. > Food sources include margarines, shortening, > commercial frying fats, > crackers, cookies, and other snacks. The ingredients > will list whether these > foods are made with hydrogenated oils. Butter and > animal fat can also > contain trans-fats from bacterial fermentation.(33) > The consensus among nutritional professionals is > that trans fats increase > the risk of heart disease and many other diseases. > > > Monounsaturated Fats (MUFA) > Improve cholesterol levels. > Abundant in olive oil, canola oil, high oleic > sunflower oil, hazelnut oil, > high-oleic safflower oil, and almond oil. > Olive may be the best oil with which to fry foods at > moderate temperatures > because it is not as refined as other oils, making > it a reliable source of > vitamin E and possibly other healthy compounds. It > has stood the test of > time, being used as a primary oil in the > Mediterranean diet. This diet has > been shown to have many health benefits. I recommend > cooking with olive oil > whenever possible. If you do not like the taste of > olive oil in some fried > foodsdishes, I would suggesttry other oils made of > high MUFA. See chart. > Avocados and many nuts (almonds, cashews, filberts/ > (hazelnuts), > macadeamias, peanuts, and pecans) are high in MUFA. > Because nuts are high in > nutrients and other protective compounds, adults can > benefit from eating > them on a daily basis. > > Polyunsaturated Fats (PUFA) > There are two main families: omega-3s and omega-6s. > Omega-6s (n-6) > Building blocks for hormones that increase > inflammation and blood clotting. > Linoleic acid is the most prevalent omega-6 in plant > foods. > Prevalent in corn, sunflower, " vegetable, " and > safflower oils. > Most vegans get too much and should limit these > oils.(39) > > *************** Omega-3s (n-3) ****************** > There are 3 important n-3 fatty acids: > > alpha-Linolenic acid (LNA) - found mainly in > flaxseeds and oil, hemp seeds > and oil, walnuts and oil, canola oil, soybeans and > oil. Also found in leafy > green vegetables and other plant foods, but not in > large enough amounts to > contribute significantly. > > LNA reduces blood clotting, improves artery > flexibility, and may also reduce > heart arrhythmias. LNA shows a strong association > with reduced > cardiovascular mortality rates, including those from > heart attack and > stroke. > > > Eicosapentaenoic acid (EPA) - found mainly in fatty > fish. Also in irish moss > and wakame, but the ratio of iodine to EPA is much > too high to make these > foods a recommended source. > > EPA serves as a precursor for eicosanoids > (hormone-like substances that act > on local tissues) which reduce inflammation, blood > clotting, and > cholesterol. > > > Docosahexaenoic acid (DHA) - found mainly in fatty > fish and seaweed. > Major structural component of the gray matter of the > brain, the retina of > the eye, and cell membranes. > Low levels of DHA are been associated with > depression. > For some of its benefits, LNA must be converted to > EPA which in turn must be > converted to eicosanoids or DHA. DHA can also be > retroconverted into EPA at > a rate of about 10%.(37) Although there is no clear > evidence that vegans > require supplements of DHA or EPA, vegan supplements > of DHA are also > available: > > > NuTru's O-Mega-Zen3 > In vegetable-based gelcaps. 300 mg of DHA per > capsule. Also at Vegan > Essentials. > > NuTru's Omega-3 DHA Formula from Pangea. > > > Genestra Neurogen DHA > Marketed by Seroyal out of Toronto Ontario. Call > 800-263-5861. 100 mg DHA > per capsule. > > > Neuromins© DHA is available at most health food > stores, but it comes in > gelatin capsules. > > > Notes About Flax & Hemp > Flaxseeds are the most concentrated source of LNA. > Cooking flaxseed oil > damages the LNA, but it can be put on warm food such > as toast. Flaxseed oil > should be kept in the refrigerator. > One teaspoon of flaxseed oil contains 2.5 g of LNA. > One tablespoon of flaxseeds contains 2.1 g of LNA. > If flaxseeds are not ground, there is a chance they > will not be digested. > They can be ground in a blender (works best with a > large amount) or coffee > grinder, and then stored in the freezer. Ground > flaxseeds can be sprinkled > on cereal or used in baked goods. > Hemp seed oil is also a good source but not > available everywhere (and may no > longer be available in the U.S.). > PUFA Recommendations > Many vegans do not get enough n-3 fatty acids.(15) > This can result in higher > blood clotting rates. > > > A panel of experts recently recommended an n-3 > intake for nonvegetarians of > about 1.3% of calories.(38 )They recommended an > additional 300 mg/d of DHA > for pregnant and lactating nonvegetarians. Limiting > n-6 intake and making > intake of LNA 1.5% of calories will enhance > conversion of LNA to EPA and > DHA; however, it can sometimes take a few months of > following these > recommendations to build up DHA. Based on the RDA > for caloric intake (and > subtracting .5% of kcal for usual intake without any > supplementation), the > following amounts of LNA should be added to the > diet: > > > age (years) > LNA (g/day) > flaxseed oil (rounded teaspoons) > > > > > > 0.5-6 > .9 - 2.0 > .5 > > >7 > 2.2 - 3.3 > 1 > > > > > > Pregnant(a) > > > > 2nd Trimester > extra .3 > extra .5 > > 3rd Trimester > extra .3 > extra .5 > > > > > > Lactating(a) > extra .6 > extra .5 > > > (a)Pregnant and lactating women should consider > replacing the extra .5 > teaspoon of flaxseed oil with 300 mg (.3 g) of DHA > because infants have more > difficulty converting n-3s. > > > Limit n-6 Fats > Limiting n-6 intake is important for maximizing the > conversion of n-3s into > EPA and DHA. You should aim for an n-6:n-3 of 4:1 or > less. The following > sources of n-3s are followed by their approximate > ratio of n-6:n-3: > > n-3s source approx. n-6:n-3 ratio > flaxseed oil 1:4 > canola oil 2:1 > english walnuts 4:1 - 5:1 > walnut oil 5:1 > soybean oil 7.5:1 > black walnuts 10:1 > > > Flaxseed oil goes a long way in correcting the > imbalance in a typical vegan > diet, but you should only take the recommended > amounts. If you prefer oils > on foods such as bread, I recommend raw olive or raw > canola oil to minimize > your n-6:n-3 ratio as well as for other benefits. > English walnuts are the typical walnuts found in > most grocery stores. > > > *** links to thousands of vegan recipes! *** > http://www.vegweb.com/food/ > http://vegan-food.net/ > http://www.veganconnection.com/recipes/index.htm > http://www.veganchef.com/ > http://www.vegsource.com/recipe/ > http://www.veganchef.com > http://www.vegancooking.com > http://www.veganrecipes.com/ > http://www.veganoutreach.org/starterpack/ > > For more veggie recipes, Veggie Club events > calendar, discussion board, > veggie links and more: > http://www.brockveggie/ > > > > > _______________ > Protect your PC - get McAfee.com VirusScan Online > http://clinic.mcafee.com/clinic/ibuy/campaign.asp?cid=3963 > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 28, 2003 Report Share Posted January 28, 2003 Thanks, Keith. This is some very good material. DaveO Mr.Graves [sleepingtao] Tuesday, January 28, 2003 10:18 AM [NRVVC] omega3 and oils info from a friend Hey guys, here's some really good info on oils and fats that I got from (I moderate a local vegan/veggie collective too) > " Brock Veggie Club Events " > <brockveggie > Tue, 28 Jan 2003 12:58:33 -0500 > [NRVVC] omega3 > > >i was just wondering if any of you knew how to get > omega3 fatty > >acids without fish? ive heard of a supplement > somewhere but i dont > >know it's name and i dont know if it comes in > gelatin caps... > > Check out Vegan Outreach's " Vegan Starter Pack " for > info on omega3 fatty -----clipped----- Quote Link to comment Share on other sites More sharing options...
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