Guest guest Posted January 28, 2003 Report 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
Guest guest Posted January 28, 2003 Report 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
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