Post by AnimalAvenger on Jun 26, 2010 2:29:47 GMT -5
Omega-3 fatty acids are important for preventing heart disease, depression, and possibly other problems. There are three important omega-3 fatty acids:
ALA - alpha-linolenic acid; found in a wide range of foods
EPA - eicosapentaenoic acid; found mainly in fish
DHA - docosahexaenoic acid; found mainly in fish and seaweed
The body can convert ALA into EPA and DHA. ALA is efficiently converted to EPA, but it may require large amounts of ALA to produce optimal amounts of DHA. Recent evidence has raised a potential concern that large amounts of ALA could be harmful to the eyes over the long term.
Without diet planning, vegans and vegetarians have low omega-3 intakes and blood levels. Therefore, vegetarians and vegans should moderately supplement with sources of ALA and also supplement with DHA as follows:
1.
200 - 300 mg DHA (sources).
2.
Do not prepare food with oils high in omega-6 (corn, soy, safflower, sunflower, "vegetable," sesame oil). Instead, use low omega-6 oils like olive, avocado, peanut, or canola. Only cook canola under low heat and for short periods.
3. Add 0.5 g of uncooked ALA to your diet daily (see chart). This would be the equivalent of:
1/5 oz English* walnuts (3 halves)
1/4 tsp of flaxseed oil
1 tsp of canola oil
1 tsp ground flaxseeds
*English walnuts are the typical walnuts for sale in grocery stores. They are distinct from black walnuts.
A word of caution:
Too much omega-3 can result in bleeding and bruising. If you have reason to believe you have problems with easy bleeding or bruising, or are already consuming plenty of omega-3s, consult a health professional before following these recommendations or adding more omega-3 to your diet.
ALA - alpha-linolenic acid; found in a wide range of foods
EPA - eicosapentaenoic acid; found mainly in fish
DHA - docosahexaenoic acid; found mainly in fish and seaweed
The body can convert ALA into EPA and DHA. ALA is efficiently converted to EPA, but it may require large amounts of ALA to produce optimal amounts of DHA. Recent evidence has raised a potential concern that large amounts of ALA could be harmful to the eyes over the long term.
Without diet planning, vegans and vegetarians have low omega-3 intakes and blood levels. Therefore, vegetarians and vegans should moderately supplement with sources of ALA and also supplement with DHA as follows:
1.
200 - 300 mg DHA (sources).
2.
Do not prepare food with oils high in omega-6 (corn, soy, safflower, sunflower, "vegetable," sesame oil). Instead, use low omega-6 oils like olive, avocado, peanut, or canola. Only cook canola under low heat and for short periods.
3. Add 0.5 g of uncooked ALA to your diet daily (see chart). This would be the equivalent of:
1/5 oz English* walnuts (3 halves)
1/4 tsp of flaxseed oil
1 tsp of canola oil
1 tsp ground flaxseeds
*English walnuts are the typical walnuts for sale in grocery stores. They are distinct from black walnuts.
A word of caution:
Too much omega-3 can result in bleeding and bruising. If you have reason to believe you have problems with easy bleeding or bruising, or are already consuming plenty of omega-3s, consult a health professional before following these recommendations or adding more omega-3 to your diet.
MORE:
veganhealth.org/articles/omega3
"High Omega-3" Vegenaise contains high amounts of Omega-3's.
www.followyourheart.com/products.php?id=23
