Omega-3 and Omega-6 in plant based products

omega 3 6

Any person who wants to have  natural plant based nutrition, to renounce of eating meat, fish and dairy products facing various myths that have enveloped the theme of vegetarianism and veganism.  There are many myths and unreliable information associated with them:  about protein deficiency, about milk calcium, about vitamin B12. The conventional wisdom that Omega-3 and Omega-6, which are essential for a human body, can not be obtained in sufficient amounts from plant foods also can be attribute to that. Is it so? 

Let's explore this topic with Vika Sdobnikova - curator of RealClean course. Vika Sdobnikova

 

To understand this issue, we will answer all 5 questions:

WHAT? WHAT FOR? WHERE? HOW MANY? WHY?

First of all we have to figure out WHAT is it. Omega -3 and Omega-6 is essential fatty acids, which are constituents of fats. “Essential” means that our bodies can't produce them, they only source is food.

WHY we need Omega-3 and Omega-6? These acids are necessary for growth and development, for health of skin, stable heart work, support the immune system, they involves in regulation of  the brain and nervous system, have great importance in coagulability and blood flow.

HOW MANY? The optimum ratio of omega-3 and omega-6 in the human diet - a proportion of 1: 1 – it is  the exact amount of fatty acids which contained in human brain. The currently ratio in the diet of modern citizens is far from really necessary one. If we talk about the amount, in grams, then the average person needs approximately 1.1 grams of omega-3 and omega-6 per day.

WHERE? It should be understood that there are different types of fat, some of them are difficult absorbed by the body and may even be harmful, while others on the conversely benefit. For example, plant fats and animal fats are quite different effects on our health.  The World Health Organization confirms that the unsaturated fats (eg, contained in fish, avocados, nuts, sunflower oil, canola oil, olive oil) is preferable to saturated fats (eg, contained in fatty meat, butter, palm and coconut oil, cream, cheese and lard). Industrial trans fats (contained in processed foods, eating fast food, snack foods, fried foods, frozen pizza, pies, cookies, margarine) also are not belong to a healthy diet.

Here is just a partial list of plant products, which contain enough Omega-3 and Omega-6 (the number given in grams):

Fatty fruit / nuts

omega 3

omega-6

Avocado

0.04

0.47

Flax-seed

6.45

1.67

Olives

0.02

0.24

Pine nuts

0.22

7.03

Walnuts

2.57

10.76

Fruits and vegetables (per serving 250 g)

omega 3

omega-6

Banana

0.06

0.10

Bilberry

0.13

0.20

Cabbages

0.08

0.06

Figs

0.00

0.33

Cabbage leaf

0.41

0.31

Kiwi

0.10

0.56

Mango

0.08

0.03

Oranges

0.02

0.04

Papaya

0.01

0.06

Peaches

0.00

0.19

Pineapple

0.04

0.05

Romaine lettuce

0.26

0.11

Strawberry

0.15

0.20

Tomatoes

0.01

0.18


WHY extracting of Omega-3 and Omega-6 from plant foods is more useful for the human body? Firstly, it is the most natural source of fat for the human. Before people have created a large-scale industrial production of chemical products, before there were millions of culinary delights, people ate what they could grow themself or simply took from the tree.With such a lifestyle people seldom ate something fatty and survived, because such a small amount of fat is quite satisfied their physical needs, provided that they were getting enough nutrients from fruits and vegetables. Secondly, animal fats and oils could be harmful for health.The use of saturated animal fats leads to the development of the following diseases: diabetes, elevated cholesterol levels and as a consequence of cardiovascular diseases, inflammatory processes, overweight and so on. The reason is that such food just isn't natural to us, it destroys us from the inside. Oils are also not useful because it is empty calories that are deprived of full set of nutrients.Oils don't have carbohydrates, protein and fiber, and they can't satisfy us, as they have a low nutritional value.Oil is pure fat, which is concentrated by extraction from whole foods. Fat itself is not useful. It brings maximum advantage to your healt only in combination with other components in the composition of whole plant products.

Whole plant based products have all the necessary and helpful materials for you, including Omega acids. Natural food can give us everything we want. It is only necessary to be a little more attentive to yourself and get out of the stereotypes created by society using new knowledge. Remember, no one will take care of you better than you!

Tags: Wellness, Nutrition, Health

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