Omega 3s

[unimpressed]

Hi,

Just wondering what you guys do for Omega 3s. I don't really want to use seeds (e.g. flax or chia) because I hate them, I prefer to stick to fruits and veg (and i'm worried about the cyanide components in seeds). Flax oil isn't too appealling either. Also, I'm not into taking supplements (and have heard about vit-D poisoning from algae DHA). So is it ok to just eat fruits and veg for omega 3? My omega 3 seems to be pretty much in balance with my Omega 6 - but the intake itself is very low - only around 300-400mg per day. But the only time it is out of balance is when I eat avocados - then the omega 6 shoots through the roof! (I avoid all nuts for the same reason). So, is it ok to rely on ALA from green veg etc.? Or is flax oil a necessity?

Thanks.

[Smileen]

How do you know when your omegas are in or out of balance? Is there a test?

[Rawkinlocs]

Hmmm...well to be honest, not many of us are staunch nutritionists, etc. although some here probably have done a lot of research/studying about such things.

From all that I've ever read, flax seeds and/or flax seed oil were amongst the best non-animal sources and then came coconut oil, walnut oil (or walnuts), pumpkin seeds and green leafies.

But many of those you are not willing to consume for one reason or the other so...I guess you'd have to rely on the greens if you're not willing to go to those other sources.

You asked how "we" get our omega3's - in all honesty, I just eat the natural foods in all varieties from fruits, veggies, nuts and seeds and therefore, do not worry about it. I guess it must be due to mankind's intelligence and evolution that we have become so concerned with if we're getting enough this or that while all other creatures just eat what is their appropriate diet and do not concern themselves with checking levels and numbers (?)

For ME personally, that's just a little too much stressing to be so overly concerned with so many details. We don't live in a perfect world or environment so we can ONLY do the best that we can.

[LightLover]

* chia seed is a very good omega-3 source;

* if you combine flax-or lineseed with coconutoil, the conversion to omega-3 fat is much stronger than eating these fats seperately

LL :D

[KatK]

Do you sprout the chia seeds or...?

[unimpressed]

Smileen - i'm judging my Omega balance by looking up my food intake on Nutrition Data. That way I can see whether its in the prefered ratio of Omega 3 to Omega 6 - that's roughly a ratio of between 1:1 and 1:10 (but as close as 1:1 as possible). Although I can't know what I actually *absorb* from the food I eat, I only know what Omegas they contain.

My concern is really the questionability of the touted sources of vegan Omega 3 (flax/chia). I don't know whether the cyanide compounds in the seeds (flax/chia) are safe in the long-term. There is conflicing evidence - and strong arguments on both sides. So, probably flax oil is best as long as its from a good source.

I have heard the flax-coconut argument before - I know that David Wolf has said this. But there is also evidence that saturated fats inhibit the absorption of Omega 3s. So I would have thought that the sat fat in coco-oil would have done the same thing. Who knows? Anyways, as above, my concern isn't really with conversion, but rather with the safety of the relatively high consumption of seeds. Hope that makes sense.


Thanks for your responses so far - all much appreciated.

[SeaRose]

According to a new book I am reading, don't know if I can post the title, hemp oil contains the perfect ratio of Omega 3 and Omega 6. You could also use hemp seeds.

Personally, I use cod liver oil in the winter months. While not raw, or vegan, getting the omega 3 and vitamin D are way too important. Flax oil makes me sick to my stomach (and it smells like oil paint), and I have had a bad experience with hemp as well.

Hemp oil is readily available at health food stores, and not too expensive, maybe that could be another option for you, unimpressed. So, what is it you are unimpressed with? ;)

[vgloveforlife]

Personally I choose Micro Algae for my DHA. This is where the fish get it and is the only vegan source of DHA. I also consume flax and chia but there is no gaurantee that these will convert to DHA in th body so sometimes a straight source, like algae is neccassary.

Searose-why not use micro algae instead of fish oil? Did you know fish oil is contributing to the decreasing population of fish?
Future generations may be forced to use micro algae and plants for their omega 3's, because of us.

[Smileen]

Thank you, unimpressed. This post has been enlightening. Besides the omega information, I thought only the seeds of apples contained cyanide. I had no idea that others did too.

[vgloveforlife]

Cyanide is in almonds too
http://en.wikipedia.org/wiki/Cyanide

[SeaRose]

I have never heard of Micro Algae. Please give me some more info, like how does it taste, etc, or is it in capsule form? Thanks for the info, I am really interested in this!

[vgloveforlife]

Searose:
I get mine in liquid form and put a little in my smoothies or cereal. It doesn't taste bad at all.
This is the one I get http://www.drfuhrman.com/shop/DHA.aspx but there are cheaper ones out there.

[Springtime]

I have veg (no gelatine) capsules with coldpressed flaxseed oil, I take maybe three per day to cover omega-3 needs.

As far as I know flax is the only really good veg. source of om-3, but you shouldn't have more than 2 tbsp ground flaxseed per day because of the cyanide. But I think it's safe to take raw oil from flax, even though it's very expensive (where I live anyway)

love
/reb

[RowanC]

You know... I personally don't feel eating is supposed to be such a technical experience. The point for me is to eat as much food as close to its natural state as possible, as nature intended.

I feel my body will tell me what I need... craving for apples, bananas, avos or whatever.

I don't count calories, omegas, vitamins or anything else.
I just enjoy my wonderful, beautiful raw food and know that my body will process it, feeding my cells with what they need.

I think a person can obsess too much... but that's my opinion.:p

[vgloveforlife]

I don't count calories, omegas, vitamins or anything else.
I just enjoy my wonderful, beautiful raw food and know that my body will process it, feeding my cells with what they need.

I think a person can obsess too much... but that's my opinion.

Even though it's hard to do sometimes I think you are definitly right!

I think the reason it is so hard to be confident and not obsess is because of the society we live in which tells us that a vegan diet is deficient in so many things. It seems every day I see one more reason why a vegan diet isn't adequate.

[chilove]

Hello there,

I believe bananas have a near perfect ratio and yes, you can rely on greens only! :-)

All the best,

Audrey
www.rawhealing.com