Vegan Vegetarian Cooking School

Guiding you to complete health and happiness for body and soul!

Omega 3 - Are you getting enought?

This is the fat with the most commendations. It is also the one fat most likely to be deficient in the average diet both vegan or carnivore. Omega 3, or n-3, fatty acids include a-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), all of which are polyunsaturated. Some of the conditions and diseases that can be benefited (or aid in prevention of) by getting adequate n-3 are: rheumatoid arthritis, cardiac arrhythmias, depression, anxiety, general brain health, helps with immune function, many cancers, and may reduce the risk of ischemic and thrombotic stroke. However, very large amounts may actually increase the risk of hemorrhagic stroke. Up to and including 3 grams of total EPA/DHA daily are considered very safe with no increased risk of stroke. There is no official RDA for n-3 and different health professionals recommend different amounts based on the individual needs of the person.

Generally speaking you need about 1.1 to 3 grams of omega 3 per day depending on your individual health needs. Good sources for omega-3 include (Two tablespoons of flax, chia, or hemp seeds or canola oil, have the needed 1.5 to 3 grams of n-3.):

  • flaxseed (flax oil - do not cook with)

  • hemp seeds

  • chia seeds

  • canola oil

  • walnuts

  • free range eggs (While a vegan diet has more health benefits, do to disease in animals, if you do eat eggs be sure to get free
    range organic eggs)

Hemp seeds. What about THC’s?

Research suggests there is no THC within the hemp seed itself, but trace amounts of THC may be found when plant matter adheres to the seed surface during manufacturing. You’d need to eat half a pound of hemp seed for any amount of THC to show up in your blood stream.

Canola oil. Isn’t it toxic?

With well established heart health benefits it is recognized by many health professional organizations including the American Dietetic Association, and American Heart Association, among others.

It has been extensively researched and no scientific study has proven a connection to any risk. Early studies seemed to suggest a possible link between canola oil and toxicity in rats. But further research confirmed that rats, do not metabolize any oil well, and therefore do not make good lipid research subjects. Unfortunately the flawed studies continue to be cited in error. (click here to learn more on canola oil)

Any oil can be made into poison. For example, flax oil, can be made into linseed oil, used in paint products.

In summary, just because a plant, like canola or hemp, is related to another does not make it toxic by its relation.


Follow us on Facebook.

Copyright 2018 - Higher Path - Body Mind Health