EPA supplements for vegans

[Yon Little Pig]

Can anyone here recommend a supplement of EPA-only essential fat? EPA = eicosapentaenoic acid.

I understand that they make DHA from algae. The various EPA/DHA veg. supplements are much higher in DHA than I am looking for.

Tks.

[Non]

EPA and DHA is not necessary if you have a 1:1-1:4 intake ratio of omega 3 to 6.

There has been studies also which show that vegans make up for it if one doesn't get enough DHA/EPA in the diet from algae or fish sources.

[The Sproutarian (Mr Raw)]

EPA and DHA is not necessary if you have a 1:1-1:4 intake ratio of omega 3 to 6.



The problem is that many vegans do diet quite badly and many will not be able to make enough EPA in their bodies. Many will be deficient in omega 3, zinc, copper, magnesium, and various B vitamins, so manufacting EPA is going to be minimal. That's why many vegans go back to non vegan foods after a while.

l haven't tried this supplement, but this may help:
http://www.v-pure.com/omega3/

lf you sprouted sesame and chia/flax and consumed AFA algae with various sea vegetables and ate fresh foods straight out of the garden, then things would be alot easier. People are eating such depleted food sources these days that is made much worse by not eating fresh and consuming too much omega 6. Things are alot more difficult these days to get a balanced diet, but it can still be done if one pays attention.

All the best with it all.

[Yon Little Pig]

Thank you both for your advice and information. There is no way I can eat according to a strict ratio. I do know that fresh greens are supposed to be wonderful for Omegas (as I like to call these nutrients) but not available consistently where I live during the winter, though I do have a garden for several months. Thanks for your good wishes, Mr. Raw.

[The Sproutarian (Mr Raw)]

Thank you both for your advice and information. There is no way I can eat according to a strict ratio. I do know that fresh greens are supposed to be wonderful for Omegas (as I like to call these nutrients) but not available consistently where I live during the winter, though I do have a garden for several months. Thanks for your good wishes, Mr. Raw.

lf you don't have fresh produce available from your garden, then you can sprout foods instead in your own kitchen, shed or varanda (l do this). The sprouts are far better than even the common vegetables. l don't eat to a ratio either, but l do make sure that sprouted chia grass is a regular part of my diet and that l keep the omega 6 under control. And l do know that if l eat a diet high in sprouted foods, some algae and some seaweeds that l will be able to get everything l require as discovered by science so far. lt's actually quite simple to do, sprouts are extremely powerful foods and make all our jobs at getting nutrients so much easier.

Sprouts make fresh produce available to people living in cold climates all through the year. l live in a cold climate and hardly ever see the sun, yet l have fresh greens everyday and get plenty of vitamin D. lt can be done.

[Non]

hm... let's say you have 3-4 tblsp of flaxseeds a day. You can have as much as a cup of sunflower seeds, pumpkin and even more of sesame to be able to stay in that ratio. That's a lot. So it may take some work to figure out at first but after you do the necessary math it's easy to make a mental profile of the combinations you can make with the flax/chia and other nuts.

nutritiondata.com is a good one. If you make a profile, then go to "create a recipe", you can put flax, and any other nut you want to combine in that day or meal, and get an overall ratio of omega 3 to 6 when you look at the total fat calories on the bottom.

Though as Mr. Raw said, he doesn't stick to a ratio, but I like to be more analytical I guess. People can get away with not figuring out their ratios if they want to eat alot of chia/flaxseeds. LIke I said though, I know that 3-4 tablsp of flax allows you to have just about 1-1.25 cups of sunflower seeds, pumpkin seeds and more of the sesame seeds.

Probably for any other nut too. So that means it's quite easy as long as you don't eat all the much nuts/seeds because 1 cups is quite a lot anyways. At least for the smaller nuts/seeds.

If you eat low fat in general, and just have a little nuts/seeds you can do well by sticking to cashews, sesame, macadamias and pecans. These nuts are lowest in their total omega 6s. Almonds also but they're a little higher.

[The Sproutarian (Mr Raw)]

hm... let's say you have 3-4 tblsp of flaxseeds a day. You can have as much as a cup of sunflower seeds, pumpkin and even more of sesame to be able to stay in that ratio. That's a lot. So it may take some work to figure out at first but after you do the necessary math it's easy to make a mental profile of the combinations you can make with the flax/chia and other nuts.

+


Though as Mr. Raw said, he doesn't stick to a ratio, but I like to be more analytical I guess. People can get away with not figuring out their ratios if they want to eat alot of chia/flaxseeds. LIke I said though, I know that 3-4 tablsp of flax allows you to have just about 1-1.25 cups of sunflower seeds, pumpkin seeds and more of the sesame seeds.
l don't think it is quite that easy. Sunflower are much easier to digest than the notoriously difficult flax seeds, and people's digestion efficiency varies quite a bit. So just this means the equation is going to vary quite a bit. + is it a 1: 4 ratio or a 1: 3 ratio?? See...so many factors and not an exact science, that's why l don't get too exact. Still, it's best to sprout the omega 3 seeds.

Another thing....it's best to get a test for the fatty acids...maybe a hair analysis and see what levels you have so you can calculate what consumption levels are appropiate for YOU. At least it will give you some idea whether you are on the right track.

[Yon Little Pig]

"Still, it's best to sprout the omega 3 seeds."

To the best of my knowledge, it's best to sprout all seeds. Which I do. They say that it reduces or eliminates anti-nutrients (or something else that's bad for us).

Thanx to both of you for all your helpful input.

[Non]

well.. it's 1:4, being the lowest ratio you can go.

As for the digestibility.. it's probably best to grind, and/or soak for a longer time. If not sprouting. Otherwise, the longer you soak the more it'll sprout, and also yea it's best to sprout. Still I believe when it comes to digesting the fats it's ok, just make sure to soak long enough which is kinda like presprouting. I don't think it's all that bad. Flax I think one should sprout because it has goitrogens, and chia one doesn't really need to sprout. Of course it's best to sprout, but I don't think it makes all that much a difference when it comes to absorbing the omega fatty acids as long as one soaks long enough and/or grinds the seed and then soak in water.