Omega 3 on Healthy Plant-Based Diets

This page features quotes & links about healthy sources of Omega 3 from plant foods; exploring ALA/DHA, SDA/EPA & the dangers of fish oils.

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Dr Michael Greger video clip titled “Should We Take EPA & DHA Omega-3 For Our Heart?” at https://www.youtube.com/watch?v=nYAjD6gDS4g
Excerpts: “According to two of perhaps the most credible nutrition authorities, the World Health Organization and the European Food Safety Authority, we should get at least a half a percent of our calories from the essential short-chain omega-3 ALA; which is easy—just like a tablespoon a day of chia seeds or ground flax seeds, and you’re all set.
Our body can then take the short-chain ALA from our diet, and elongate it into the long chain omega-3s, EPA and DHA…
on one hand, fish has the preformed DHA and EPA. But, on the other hand, our oceans have become so polluted that fish may contain various pollutants, including dioxins, PCBs, pesticides like DDT, flame retardant chemicals and heavy metals—including mercury, lead, and cadmium—that can negatively affect human health.
This was an editorial comment on a recent study of women that found that dietary exposure to PCBs was associated with increased risk of stroke, and an almost three times higher risk of hemorrhagic stroke. Unless you live next to a toxic waste dump, the main source of exposure to PCBs is fish consumption—of which perhaps salmon is the worst, though PCBs can also be found in lesser quantities in other meat sources…”
Text transcript is at: https://nutritionfacts.org/video/should-we-take-epa-and-dha-omega-3-for-our-heart/

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Dr Michael Greger MD, 2016 article titled “Should Vegans Take DHA to Preserve Brain Function?” Excerpts: “This is why I recommend 250mg a day of a pollutant-free source of long-chain omega-3 fatty acids… So, having sufficient long-chain omega-3s – EPA and DHA – may be important for preserving brain function and structure. So, the next question becomes what’s sufficient, and how do you get there? The Framingham study found what appears to be a threshold value around an omega-3 index of 4.4, which is a measure of our EPA and DHA levels… All we need now is a study that gives those with such low levels some pollutant-free EPA and DHA… They took those eating vegan with levels under 4, gave them algae-derived EPA and DHA, and about 250mg a day took them from an average of 3.1 over the line to 4.8 within four months.
And so, that’s why I recommend everyone eat a plant-based diet, along with contaminant-free EPA and DHA, to get the best of both worlds—omega-3 levels associated with brain preservation, while minimizing exposure to toxic pollutants.”
Reference: https://nutritionfacts.org/video/should-vegans-take-dha-to-preserve-brain-function/ The video clip is at https://www.youtube.com/watch?v=h4LvCZ0KnKc

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Links to many articles on the health dangers of eating fish/seafood, being what most people rely on for omega 3https://eatingourfuture.wordpress.com/eating-meat-raises-risks-of-cancer-heart-disease-early-death-shorter-life/studies-on-health-disease-risks-of-eating-fish-seafood/

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From a page titled “Foods highest in Total Omega-3 fatty acids (based on levels per 200-Calorie serving)” here are some of the plant foods listed:
01. Flaxseed oil = 12059mg
02. Seeds, flaxseed = 8543mg
04. Seeds, chia seeds, dried = 7164mg
13. Radish seeds, sprouted, raw = 3358mg
17. Nuts, butternuts, dried = 2850mg
20. Cereals ready-to-eat, ‘Uncle Sam Cereal’ = 2784mg
21. Nuts, walnuts, english [Includes USDA commodity food A259, A257] = 2776mg
23. Basil, fresh = 2747mg
24. Spices, oregano, dried = 2732mg
26. Spices, cloves, ground = 2649mg
32. Grape leaves, canned = 2443mg
36. Spices, marjoram, dried = 2384mg
37. Oil, vegetable, walnut = 2353mg
38. Broccoli, chinese, cooked = 2346mg
43. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt = 2183mg
47. Oil, vegetable, canola [low erucic acid rapeseed oil] = 2067mg
54. Spices, tarragon, dried = 2004mg
57. Spearmint, dried [mint] = 1959mg
68. Grape leaves, raw = 1841mg
78. Oil, vegetable, industrial, canola for salads, woks and light frying = 1728mg
84. Margarine, 80% fat, tub, ‘Canola Harvest’ Soft Spread (canola, palm & palm kernel oils) = 1694mg
92. Capers, canned = 1600mg
100. Oil, vegetable, industrial, soy, refined, for woks & light frying = 1564mg

Reference : http://nutritiondata.self.com/foods-000140000000000000000.html

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An article by Registered Dietitian Jack Norris “Omega-3s in Vegetarian Diets” is at http://jacknorrisrd.com/omega-3s-in-vegetarian-diets/ with a more detailed article titled “Omega-3 Fatty Acid Recommendations for Vegetarians” at http://www.veganhealth.org/articles/omega3

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Dr Michael Greger MD, 2015 article titled “Omega 3s, Prostate Cancer, and Atrial Fibrillation” excerpt: “Fish and fish oil consumption do not appear to protect against heart disease, arrhythmias, or sudden death, but why would they increase cancer risk?… a subsequent compilation of all such studies suggested EPA, the other major long chain omega-3 in fish and fish oil, may be more closely associated with increased cancer risk…
in more recent studies, fish and fish oil consumption have not only failed to reduce sudden cardiac death with omega-3s, but actually increased mortality in cardiac patients. For example, men with heart disease, advised to eat more oily fish, or supplied with fish oil capsules, were found to have a higher risk of cardiac death—maybe because of the contaminants in fish, such as mercury?
In either case, given the inconsistent benefits and the potential adverse effects, omega-3s must be prescribed with caution, and generalized recommendations to increase fish intake or to take fish oil capsules need to be reconsidered.”
Reference: https://nutritionfacts.org/video/omega-3s-prostate-cancer-and-atrial-fibrillation/ with the video presentation also at https://www.youtube.com/watch?v=OC2iwQcfZwA

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Dr Michael Greger MD, 2016 article titled “Omega-3’s and the Eskimo Fish Tale” excerpts: “The concept that heart disease was rare among the Eskimos appears to be a myth… The revelation that fish oil appears useless in preventing heart disease, as I reviewed before, in either heart patients or for those trying to prevent heart disease in the first place, leads one to wonder how this whole fish tale began.
Well, the common mythology is that in response to anecdotal reports of a low prevalence of coronary heart disease among the Eskimos, Danish researchers Bang and Dyerberg… The fact is they never examined the cardiovascular status of the Eskimos; they just accepted at face value this notion that coronary atherosclerosis is almost unknown among the Eskimo, a concept that has been disproven over and over starting in the 30s. In fact, going back over a thousand years, we have frozen Eskimo mummies with atherosclerosis. Another from 500 years ago, a woman in her early 40s – atherosclerosis in her aorta and coronary arteries. And these aren’t just isolated cases. The totality of evidence from actual clinical investigations, autopsies, and imaging techniques is that they have the same plague of coronary artery disease that non Eskimo populations have, and actually have twice the fatal stroke rate and don’t live particularly long.
Considering the dismal health status of Eskimos, it is remarkable that instead of labeling their diet as dangerous to health, they just accepted and echoed the myth and tried to come up with a reason to explain the false premise…
And so, literally thousands of articles on the alleged benefits of omega-3 fatty acids, we’ve got a billion dollar industry selling fish oil capsules, millions of Americans taking the stuff, all based on a hypothesis that was questionable from the beginning.”
Reference: https://nutritionfacts.org/video/Omega-3s-and-the-eskimo-fish-tale/ with the video presentation also at https://www.youtube.com/watch?v=9LvGiiZyn-M

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Dr Michael Greger MD’s 2011 clip “Plant-Based Omega-3 Supplements” is at https://www.youtube.com/watch?v=crVbnU_tHOA … Summary: “By choosing algae-based sources of long chain omega-3 fatty acids, one may be able to get the benefits of fish consumption without the risks.” The text https://nutritionfacts.org/video/plant-based-omega-3-supplements-2/

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Omega-3s On A Vegan Diet And The Truth About Fish Oil” 12 minute clip by Erin Janus at https://www.youtube.com/watch?v=gdGLYBhfMT0

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About Ahiflower – Introducing the richest effective combined omega 3+6 source from a single plant” – http://ahiflower.com/about-ahiflower/

“AHIFLOWER Oil is one of the richest natural plant-based sources of omega-3 SDA known… Unlike the omega-3 alpha-linolenic acid (ALA) found in most plants, AHIFLOWER Oil contains the omega-3 stearidonic acid (SDA) which converts more readily to EPA. The body converts SDA to EPA at a rate of up to 30%, compared to a typical conversion rate of ALA of 3-6%. Thus much larger quantities of ALA oils (such as flaxseed shown below) are required to achieve the same benefit…” – http://ahiflower.com/about-sda/

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2015 study titled “Consumption of Ahiflower Oil Is Safe and Increases Tissue EPA Levels Compared to Flaxseed Oil…” Excerpts: “Ahiflower oil is a dietary oil rich in stearidonic acid (SDA, 18:4 omega-3)… We report herein a randomized, double blind, placebo-controlled Phase I Clinical Trial… Notably, EPA accrual in plasma and cells was greater in the Ahiflower group… and the change in plasma EPA at day 28 was 2.5-times greater in the Ahiflower group. In conclusion, Ahiflower oil is a safe and sustainable seed oil for enrichment of tissues with omega-3 PUFA and is more effective than flaxseed oil.”
Reference: April 2015, The FASEB Journal (Federation of American Societies for Experimental Biology), vol. 29 no. 1 Supplement 401.7 – http://www.fasebj.org/content/29/1_Supplement/401.7.short

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2013 study: “A recent study tested the effect of dietary Ahiflower™ oil… EPA and DPA compositions of liver and intestinal tissue increased following the Ahiflower™ diet. The DHA composition of liver tissue also increased…”
Reference: “Alternative Sources of Omega-3 Fats: Can We Find a Sustainable Substitute for Fish?”, Nutrients 2013, 5(4), 1301-1315; doi:10.3390/nu5041301; http://www.mdpi.com/2072-6643/5/4/1301/htm

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To order “Ahiflower vegan supplements” at
https://www.iherb.com/search?kw=ahiflower+vegan

One product’s description states: “Ahiflower is a proprietary form of Buglossoides arvensis seed oil which is the richest and most effective combined Omega-3 (SDA and ALA) and Omega-6 (GLA and LA) fatty acid source from a single non-GM plant. Further, Ahiflower oil has the highest naturally-occurring levels of stearidonic acid (SDA) and has been proven through human clinical research to metabolize to EPA, in circulating cells up to 4 times better than flaxseed oil.”

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For products “microalgae vegan dha epa” see https://www.iherb.com/search?kw=microalgae+vegan+dha+epa

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More to Come!

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This set of articles were compiled for

www.EatingOurFuture.com

Pages on this Site:

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Eating Meat linked to Higher Rates & Risk of Cancer, Diabetes, Heart Disease & Early Death

Excerpts & links to medical studies, articles & reports on the links between meat consumption and increased incidences of cancer, heart disease, diabetes and early mortality (a shorter lifespan); also to reports on how cancers are increasing in young people.

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Scientific Studies on Health Advantages of Vegans & Vegetarians

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This page features quotes & links to reports that expose how the animal agriculture industries (meat, dairy, poultry) influence government, politics, the education schooling system and news media in order to promote their interests.

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Eating Seafood & Overfishing is Destroying Oceans, Rivers & Wildlife

Excerpts from articles about the marine ecosystem collapse that is happening now in oceans, seas & rivers due to over-fishing and the toxic pollution in waterways from land-based animal agriculture meat-farming; worsening climate change; threatening the entire food chain.

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Studies Find Eating Fish Seafood Not So Healthy With Raised Risks of Disease

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A collection of quotes & links for articles by doctors, dietitians & nutrition experts who refute & rebut the negative claims made regards “the soy food debate”

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