Hi all,

Fairly basic question: where do you get your fats besides nuts? Right now they are my sole source and I feel I'm not getting enough.

Thanks!

Avocado, seeds such as flax, hemp and chia. Some oils such as coconut, sacha inchi and olive oil.

[www.vegankingdom.co.uk]

Wow, seems the selection is rather skanty for a vegan. Are there any more vegetarian options? (I'm a vegetarian)

Keep in mind that this is a vegan site .

That sounds like lots of fats to me. Nuts and seeds, avocado, olives, coconut, coco and olive oils. Integrating dark green, leafy vegetables on your diet will give you diverse amounts of essential fatty acids.

LOL...Coco, I was reading and re-reading your response, not getting it at first...

Which part ???
Maybe I need some of your fancy emoticons .

Agree that this seems like an adequate variety of fats. Good amounts of Omega 3 in some, and 6 in others, and saturated as well as mono and poly unsaturated.

As long as a vegan eats sufficient amounts in a good variety, there is no indication that barring animal fats is bad. To the contrary

There are other seeds that haven't been mentioned, ie sesame, sunflower. The nice thing about sunflower is that they are cheap. Of all the seeds, I like hemp the best, because it has a nice omega-3 to omega-6 ratio (1:4), and it can be eaten without grinding. Flax and chia have a great omega-3 content, but they also get slimy. though sometime I use the slimy/mucilaginous property as a thickener or binder, but if I want to eat some fat, they sort of don't cut it.

Avocado has the benefit that its state of freshness is obvious over nuts and seeds and other fats. However, avocados are low in omega-3 versus omega-6.

Here are some omega-3 to omega-6 ratios of various fats:
-----------------
Flax (4:1)
chia (3:1)
hemp (1:4)
Walnuts (1:4)
macadamia (1:6)
avocado (1:17)
hazel/filberts (1:78)
cashew (1:78)
sesame seeds (1:84)
sunflower seeds (1:328)
Almonds have almost no omega-3 (almonds though are the most alkaline nut)
brazil nuts have almost no omega-3
coconut has no omega-3, but also very low omega-6