Essential Fatty Acid Basics
"The body can synthesize most of the fats it needs from the diet. However, two essential fatty acids, linolenic and linoleic acid, cannot be synthesized in the body and must be obtained from food. These basic fats, found in plant foods, are used to build specialized fats called omega-3 and omega-6 fatty acids.1 Omega-3 and omega-6 fatty acids are important in the normal functioning of all tissues of the body.
Deficiencies in these fatty acids lead to a host of symptoms and disorders..."
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"The body can synthesize most of the fats it needs from the diet. However, two essential fatty acids, linolenic and linoleic acid, cannot be synthesized in the body and must be obtained from food. These basic fats, found in plant foods, are used to build specialized fats called omega-3 and omega-6 fatty acids.1 Omega-3 and omega-6 fatty acids are important in the normal functioning of all tissues of the body.
Deficiencies in these fatty acids lead to a host of symptoms and disorders..."
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A Green Monster’s Guide to Plant-Based Nutrition: Healthy Fats
"Healthy fats are important for nervous system function, metabolism, digestion, heart health, and brain health. All of these reasons prove we needn’t fear fat, but we do need to know which sources are best. Plant-based sources of fats aren’t just a source of calories; they’re a raw source of vitamins, minerals, and other nutrients that do everything from protect your brain, to improve you thyroid, and as you’ll see, they prevent you from disease. Choosing whole food sources of fats can ensure that you’re choosing the right source of fats and avoiding the wrong ones."
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"Healthy fats are important for nervous system function, metabolism, digestion, heart health, and brain health. All of these reasons prove we needn’t fear fat, but we do need to know which sources are best. Plant-based sources of fats aren’t just a source of calories; they’re a raw source of vitamins, minerals, and other nutrients that do everything from protect your brain, to improve you thyroid, and as you’ll see, they prevent you from disease. Choosing whole food sources of fats can ensure that you’re choosing the right source of fats and avoiding the wrong ones."
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Dietary Fats: Know Which Types To Choose
"When choosing fats, pick unsaturated fat over saturated or trans fat. Here's how to know the difference."
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"When choosing fats, pick unsaturated fat over saturated or trans fat. Here's how to know the difference."
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Not All Fats are Created Equal: 4 Tips for Choosing Dietary Fats
"Dietary fat is essential for good health. It is one of the three main groups—along with carbohydrates and protein—of energy-yielding nutrients. Fat in the diet helps promote satiety (a feeling of fullness) at mealtime while boosting the absorption of important nutrients like fat-soluble vitamins A, D, E, and K and cancer-fighting phytochemicals like carotenoids. But not all dietary fats are created equal. Although certain types of fats fight inflammation and lower your risk of chronic disease, others do just the opposite. Use the following four tips to help you boost your intake of healthful fats—and ditch the down-right harmful ones."
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"Dietary fat is essential for good health. It is one of the three main groups—along with carbohydrates and protein—of energy-yielding nutrients. Fat in the diet helps promote satiety (a feeling of fullness) at mealtime while boosting the absorption of important nutrients like fat-soluble vitamins A, D, E, and K and cancer-fighting phytochemicals like carotenoids. But not all dietary fats are created equal. Although certain types of fats fight inflammation and lower your risk of chronic disease, others do just the opposite. Use the following four tips to help you boost your intake of healthful fats—and ditch the down-right harmful ones."
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Don’t Fear the Fat! Here’s the Right way to Work Healthy Fats Into a Plant Based Diet
"Gone are the days of the low-fat diet! You read every day about the importance of healthy fats in your diet. But how exactly should you go about making sure you’re getting enough fat on a day to day basis?"
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"Gone are the days of the low-fat diet! You read every day about the importance of healthy fats in your diet. But how exactly should you go about making sure you’re getting enough fat on a day to day basis?"
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Omega 3 Essential Fatty Acids
"A whole foods, plant-based diet provides adequate quantities of omega 3 essential fatty acids... Flaxseed, chia seeds and hemp seeds are extremely rich sources of omega 3 fats and the addition of small amounts of these foods to your diet will ensure that your omega 3 intake is more than adequate."
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"A whole foods, plant-based diet provides adequate quantities of omega 3 essential fatty acids... Flaxseed, chia seeds and hemp seeds are extremely rich sources of omega 3 fats and the addition of small amounts of these foods to your diet will ensure that your omega 3 intake is more than adequate."
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Can I Get Enough Omega 3 on a Vegan Diet?
"Over recent years There has been an increasing trend towards adopting plant based diets for various reasons including health, environmental and ethical reasons. along with the increase this, there is always persistent questioning regarding the nutritional adequacy of these diets with One of the biggest questions always asked being - Do vegan diets provide any omega 3s and essential fatty acids?"
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"Over recent years There has been an increasing trend towards adopting plant based diets for various reasons including health, environmental and ethical reasons. along with the increase this, there is always persistent questioning regarding the nutritional adequacy of these diets with One of the biggest questions always asked being - Do vegan diets provide any omega 3s and essential fatty acids?"
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Omega-3: ALA intakes enough for EPA/DPA levels for non-fish eaters?
"The conversion of the plant-based omega-3 ALA to the long-chain EPA and DHA may be increased in vegans and vegetarians who do not eat fish, suggest results from the European Prospective Investigation into Cancer and Nutrition (EPIC)."
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"The conversion of the plant-based omega-3 ALA to the long-chain EPA and DHA may be increased in vegans and vegetarians who do not eat fish, suggest results from the European Prospective Investigation into Cancer and Nutrition (EPIC)."
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Dietary intake and status of n−3 polyunsaturated fatty acids in a population of fish-eating and non-fish-eating meat-eaters, vegetarians, and vegans and the precursor-product ratio of α-linolenic acid to long-chain n−3 polyunsaturated fatty acids: results from the EPIC-Norfolk cohort
"Substantial differences in intakes and in sources of n−3 PUFAs existed between the dietary-habit groups, but the differences in status were smaller than expected, possibly because the precursor-product ratio was greater in non-fish-eaters than in fish-eaters, potentially indicating increased estimated conversion of ALA."
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"Substantial differences in intakes and in sources of n−3 PUFAs existed between the dietary-habit groups, but the differences in status were smaller than expected, possibly because the precursor-product ratio was greater in non-fish-eaters than in fish-eaters, potentially indicating increased estimated conversion of ALA."
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Women on Vegan Diets Have More Long-Chain Omega-3s, Compared with Fish-Eaters
"Women following vegan diets have significantly more omega-3 “good fats” in their blood, compared with fish-eaters, meat-eaters, and ovo-lacto vegetarians, according to a new report from the European Prospective Investigation into Cancer and Nutrition (EPIC) Study."
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"Women following vegan diets have significantly more omega-3 “good fats” in their blood, compared with fish-eaters, meat-eaters, and ovo-lacto vegetarians, according to a new report from the European Prospective Investigation into Cancer and Nutrition (EPIC) Study."
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Fish Oil Supplements Do Not Protect Against Heart Attacks
"Fish oil supplements do not prevent heart attacks or strokes in those with type 2 diabetes, according to research published in the New England Journal of Medicine."
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"Fish oil supplements do not prevent heart attacks or strokes in those with type 2 diabetes, according to research published in the New England Journal of Medicine."
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Raw Vegan Omega 3 And Omega 6 Sources
"No doubt you would have heard the mainstream medical establishment saying that many people need to be supplementing their Omega 3 with fish oils, however, this all stems from the fact that people who eat the Standard Western Diet consume a diet that gives them too much Omega 6 and not enough Omega 3... Achieving a good balance and a healthy intake of these fatty acids is easily done when you consume a diet of whole, plant-based foods. Raw fruits, vegetables, nuts and seeds have an abundance of both Omega 3 and Omega 6 fatty acids."
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"No doubt you would have heard the mainstream medical establishment saying that many people need to be supplementing their Omega 3 with fish oils, however, this all stems from the fact that people who eat the Standard Western Diet consume a diet that gives them too much Omega 6 and not enough Omega 3... Achieving a good balance and a healthy intake of these fatty acids is easily done when you consume a diet of whole, plant-based foods. Raw fruits, vegetables, nuts and seeds have an abundance of both Omega 3 and Omega 6 fatty acids."
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The New Vegan Health Issue: Omega 6 : Omega 3 Fatty Acid Ratio
"Omega 6 fatty acids have the potential to increase blood pressure, inflammation, platelet aggregation, thrombosis, vasospasm, allergic reactions and cell proliferation; omega 3 fatty acids have the opposite affects. We need both, but we don’t want to let omega 6 fatty acids get too high in our bodies compared to our omega 3s."
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"Omega 6 fatty acids have the potential to increase blood pressure, inflammation, platelet aggregation, thrombosis, vasospasm, allergic reactions and cell proliferation; omega 3 fatty acids have the opposite affects. We need both, but we don’t want to let omega 6 fatty acids get too high in our bodies compared to our omega 3s."
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Health Implications of High Dietary Omega-6 Polyunsaturated Fatty Acids
"Dietary changes over the past few decades in the intake of [Omega-6 and Omega-3 fatty acids] show striking increases in the [Omega-6] to Omega-3 ratio (~15 : 1). Coinciding with this increase in the ratio... are increases in chronic inflammatory diseases such as nonalcoholic fatty liver disease, cardiovascular disease, obesity, inflammatory bowel disease, rheumatoid arthritis, and Alzheimer's disease. By increasing the ratio of [Omega-3 to Omega-6] in the Western diet, reductions may be achieved in the incidence of these chronic inflammatory diseases."
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"Dietary changes over the past few decades in the intake of [Omega-6 and Omega-3 fatty acids] show striking increases in the [Omega-6] to Omega-3 ratio (~15 : 1). Coinciding with this increase in the ratio... are increases in chronic inflammatory diseases such as nonalcoholic fatty liver disease, cardiovascular disease, obesity, inflammatory bowel disease, rheumatoid arthritis, and Alzheimer's disease. By increasing the ratio of [Omega-3 to Omega-6] in the Western diet, reductions may be achieved in the incidence of these chronic inflammatory diseases."
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The Importance Of The Ratio of omega-6/Omega-3 Essential Fatty Acids
"Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6/omega-3 ratio, as is found in today's Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects... A lower ratio of omega-6/omega-3 fatty acids is more desirable in reducing the risk of many of the chronic diseases of high prevalence in Western societies, as well as in the developing countries, that are being exported to the rest of the world."
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"Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6/omega-3 ratio, as is found in today's Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects... A lower ratio of omega-6/omega-3 fatty acids is more desirable in reducing the risk of many of the chronic diseases of high prevalence in Western societies, as well as in the developing countries, that are being exported to the rest of the world."
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Total Fat Intake Modifies Plasma Fatty Acid Composition in Humans
"The consumption of a low fat diet promotes an increase in the level of total and highly unsaturated long-chain (n-3) fatty acids (>C20) and a decrease in the total (n-6) content of plasma phospholipid and cholesteryl ester fatty acids."
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"The consumption of a low fat diet promotes an increase in the level of total and highly unsaturated long-chain (n-3) fatty acids (>C20) and a decrease in the total (n-6) content of plasma phospholipid and cholesteryl ester fatty acids."
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*Omega Fatty Acid Rich Foods*
Omega Fatty Acid Rich Foods include, but are not limited to, Hemp Seeds, Chia Seeds, Flax Seeds, Sunflower Seeds, Pumpkin Seeds, Almonds and Walnuts, etc..
For more on this, check out the Nuts & Seeds section of this website by Clicking Here.
Omega Fatty Acid Rich Foods include, but are not limited to, Hemp Seeds, Chia Seeds, Flax Seeds, Sunflower Seeds, Pumpkin Seeds, Almonds and Walnuts, etc..
For more on this, check out the Nuts & Seeds section of this website by Clicking Here.
Why Plant-Based Fats Are Important For Athletes
If you’re an athlete and unsure about fat, here are five reasons you need plant-based fats in your diet:
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If you’re an athlete and unsure about fat, here are five reasons you need plant-based fats in your diet:
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10 Plant-Based Foods that Promote Healthier Cholesterol Levels
"Cholesterol is an important part of heart health to be aware of with each meal and snack you choose... Most all plant-based foods provide a major boost for your cholesterol, but some have specific benefits not to miss out on."
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"Cholesterol is an important part of heart health to be aware of with each meal and snack you choose... Most all plant-based foods provide a major boost for your cholesterol, but some have specific benefits not to miss out on."
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Beans Benefit Heart Health
"Adding just half a cup of beans a day to the diet can significantly reduce LDL (or "bad") cholesterol levels, according to a new meta-analysis published by the Canadian Medical Association."
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"Adding just half a cup of beans a day to the diet can significantly reduce LDL (or "bad") cholesterol levels, according to a new meta-analysis published by the Canadian Medical Association."
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Coconut Oil – Menace or Miracle
"Few foods have been at once as maligned and acclaimed as coconut oil. Because it’s the most concentrated source of saturated fat in the food supply—even higher than lard or butter—some view it as a notorious health villain. Not surprisingly, it rests atop the “avoid” column of mainstream healthy-heart-food lists.
Others view coconut oil as a fountain of youth and the greatest health discovery in decades. These advocates claim that coconut oil can provide therapeutic benefits for Alzheimer’s disease, dementia, cancer, diabetes, digestive disturbances, heart disease, high blood pressure, HIV, kidney disease, osteoporosis, overweight, Parkinson’s disease, and many other serious conditions. So what’s the truth?"
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"Few foods have been at once as maligned and acclaimed as coconut oil. Because it’s the most concentrated source of saturated fat in the food supply—even higher than lard or butter—some view it as a notorious health villain. Not surprisingly, it rests atop the “avoid” column of mainstream healthy-heart-food lists.
Others view coconut oil as a fountain of youth and the greatest health discovery in decades. These advocates claim that coconut oil can provide therapeutic benefits for Alzheimer’s disease, dementia, cancer, diabetes, digestive disturbances, heart disease, high blood pressure, HIV, kidney disease, osteoporosis, overweight, Parkinson’s disease, and many other serious conditions. So what’s the truth?"
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Butter is Back?
“What gives? Evidently, shaky science…and a mission by the global dairy industry to boost sales.”
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“What gives? Evidently, shaky science…and a mission by the global dairy industry to boost sales.”
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Don't Be Fooled By The Media's Glorification of Bad Fats
"We have known for decades that fatty foods are anything but good for you, but recent media reports glorifying saturated have caused confusion. Do not be fooled. There is nothing healthful about butter, bacon, cheese, or steak. Saturated fat poses numerous severe health risks of which everyone should be aware."
See also section on unhealthy Fats & Cholesterol.
"We have known for decades that fatty foods are anything but good for you, but recent media reports glorifying saturated have caused confusion. Do not be fooled. There is nothing healthful about butter, bacon, cheese, or steak. Saturated fat poses numerous severe health risks of which everyone should be aware."
See also section on unhealthy Fats & Cholesterol.
Click Here for more information on the health hazards of consuming Dairy.