Essential Fat Facts:
—>We require essential polyunsaturated fats – omega-6 and omega-3 fatty acids – from our diet, ideally in a ratio of 2:1 – 4:1.
—>Omega-6 fats are found widely in the food supply (especially in vegetable oils). Excellent *whole* food sources include: walnuts, pine nuts, hempseeds, sesame seeds, pumpkin seeds, sunflower seeds, corn, wheat germ, and spirulina.
—>Omega-3 fats are found in ALA (alpha-linolenic acid) form from plant sources and are converted into EPA and DHA, the long chain versions required by our bodies. Excellent *whole* food sources include: chia seeds, flaxseeds, hempseeds, walnuts, leafy green vegetables, soy products, and wheat germ.
—>Omega-3 fats found in already converted EPA and DHA forms are found in fish and fish oil. Fish and fish oil supplements are poor choices because: 1) fish are heavily polluted with toxins such as mercury, PCB’s, dioxin, and DDT; 2) our oceans are so overfished, we are imminently running out of fish; 3) fish oil supplements do not promote health.
—>There are plant sources (from microalgae) of DHA and EPA as supplements and they raise serum levels effectively.
—>Dr. Neal Barnard explodes the Eskimo myth: http://www.huffingtonpost.com/neal-barnard-md/eskimo-myth_b_5268420.html
—>Omega-3 Fats: http://plantbaseddietitian.com/omega-3-fats/
—>Why I recommend avoiding fish: http://plantbaseddietitian.com/avoidingfish/
—>Healthy Fat Intake: http://plantbaseddietitian.com/healthy-fat-intake/
—>Omega-3 recommendations for vegans by Jack Norris: http://veganhealth.org/articles/omega3
—>DHA in vegans by Jack Norris: http://jacknorrisrd.com/clinical-trial-of-dha-supplementation-in-vegans/
—>Global Consequences of Overfishing: http://www.dfo-mpo.gc.ca/international/isu-global-eng.htm