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Omega 3 fats.
Posted by:
Horsea
()
Date: December 19, 2020 03:02PM This whole business of Omega-3 is, I think, mostly well done here:
[www.mygenefood.com] About eating according to your genes: [www.mygenefood.com] Any opinions? I am pretty sure that this topic has been discussed here before, but in any case here's a reminder. Re: Omega 3 fats.
Posted by:
John Rose
()
Date: December 19, 2020 03:29PM I haven't read these articles yet, but leafy greens are about 12 percent fat and if you eat or juice 2 pounds of leafy greens every day, you will get plenty of your Omega 3 and 6 fats as we only need 1% of our calories from Omega 3s and 2% of our calories from Omega 6s. Of course, the big problem most people have is their Omega 3:6 ratio because they're eating too much Omega 6, which comes from eating non-grass fed animals and vegetable oil.
Here is a snippet from my file on Omega 3 & 6 taken from my Notes/Journal on 4-23-14... 4-23-14 Compare how many Omega 3s and 6s are in 2 pounds of Leafy Greens to 4 ounces of Nuts and Seeds. 2 pounds of Leafy Greens: 2 pounds of Spinach = 1,253 mg Omega 3 & 236 mg Omega 6 2 pounds of Green Leaf Lettuce = 527 mg Omega 3 & 218 mg Omega 6 2 pounds of Romaine Lettuce = 1,026 mg Omega 3 & 427 mg Omega 6 2 pounds of Kale = 1,634 mg Omega 3 & 1,253 mg Omega 6 1 ounce of Flax = 6,388 mg Omega 3 & 1,655 mg Omega 6 1 ounce of Chia = 4,915 mg Omega 3 & 1,620 mg Omega 6 1 ounce of Hemp = 1,100 mg Omega 3 & 2,700 mg Omega 6 1 Cup or 3.81 ounces of Walnuts = 10,623 mg Omega 3 & 44,567 mg Omega 6 1 Cup or 4.46 ounces of Walnuts = 2,508 mg Omega 3 & 41,339 mg Omega 6 - 773 Cal 1 ounce of Walnuts = 562 mg Omega 3 & 9,260 mg Omega 6 - 173 Calories 1 Cup or 3.49 ounces of Pecans = 1,075 mg Omega 3 & 22,487 mg Omega 6 1 Cup or 5.04 ounces of Almonds = 6 mg Omega 3 & 11,462 mg Omega 6 1 ounce of Cashews = 17.4 mg Omega 3 & 2,179 mg Omega 6 1 ounce of Peanuts = ~ mg Omega 3 & 4,250 mg Omega 6 1 ounce of Walnuts = 562 mg Omega 3 & 9,260 mg Omega 6 - 173 Calories 1 ounce of Avocados = 30.8 mg Omega 3 & 473 mg Omega 6 - 47 Calories 1 ounce of Olives = 11.5 mg Omega 3 & 152 mg Omega 6 - 23 Calories 1 ounce of Cheddar Cheese = 102 mg Omega 3 & 162 mg Omega 6 - 113 Calories 1 ounce of Goat Cheese = ~ mg Omega 3 & 237 mg Omega 6 - 127 Calories 1 ounce of Eggs = 20.7 mg Omega 3 & 321 mg Omega 6 - 40 Calories 1 Cup (244g) of Whole Milk = 183 mg Omega 3 & 293 mg Omega 6 - 146 Calories I’m finding huge discrepancies in the amount of Omega 3s and 6s in various foods. In order to balance out the Omega 3 to 6 Ratio, a good Rule of Thumb would be to eat 1 ounce of Flax Seeds for every handful or 100 grams or 3.5 ounces of Nuts or Seeds. JR Insert from “Omega 3 & 6” file... *The RDAs for Omega 3 are 1.6 grams/day for adult males and 1.1 grams/day for adult females. There are no set RDAs for DHA and EPA. For the details on essential fatty acids, read our Omega 3 nutrient guide. Flax Seeds Not surprisingly, flax tops our list as the best vegetarian source of Omega 3. One ounce of flax seeds packs in 6388mg of Omega 3 (nearly 6 times the RDA). You get 1655mg of Omega 6 in the process, which helps keep your Omega 3 to Omega 6 ratios in check. To get an even bigger boost, you can take a tablespoon of flax oil which delivers 7196mg of Omega 3. Chia Seeds Chia seeds have only recently gotten mainstream attention (at least beyond use on ceramic “pets”) – and it is long overdue! A single ounce of chia seeds packs in 4915mg of Omega 3 but just 1620mg of Omega 6. They are also loaded with calcium (1oz=18% RDA), fiber, and manganese. Hemp Seeds Hemp seeds have a great Omega 3 to Omega 6 ratio. One ounce of the seeds will provide 1100 Omega 3 and 2700 Omega 6. Seeds: Omega-3 and Omega-6 Comparison Flax seeds: (1 ounce/28 grams) Total Omega-3 fatty acids 6388 mg (3.9 times) more omega 3s Total Omega-6 fatty acids 1655 mg [nutritiondata.self.com] Chia seeds: (1 ounce/28 grams) Total Omega-3 fatty acids 4915 mg (3 times) more omega 3s Total Omega-6 fatty acids 1620 mg [nutritiondata.self.com] Sesame seeds: (1 ounce/28 grams) Total Omega-3 fatty acids 105 mg Total Omega-6 fatty acids 5984 mg (56 times) more omega-6s [nutritiondata.self.com] Pumpkin seeds: (1 ounce/28 grams) Total Omega-3 fatty acids 51 mg Total Omega-6 fatty acids 5797 mg (114 times) more omega-6s [nutritiondata.self.com] Sunflower seeds: (1 ounce/28 grams) Total Omega-3 fatty acids 21 mg Total Omega-6 fatty acids 6454 mg (312 times) more omega-6s [nutritiondata.self.com] Nuts: Omega-3 and Omega-6 Comparison Walnuts (1 cup) Total Omega-3 fatty acids 10623 mg Total Omega-6 fatty acids 44567 mg (4.2 times) more omega-6s [nutritiondata.self.com] Pecans (1 cup) Total Omega-3 fatty acids 1075 mg Total Omega-6 fatty acids 22487 mg (21 times) more omega-6s [nutritiondata.self.com] Almonds (1 cup) Total Omega-3 fatty acids 6 mg Total Omega-6 fatty acids 11462 mg (2000 times) more omega-6s [nutritiondata.self.com] Leafy Greens: Omega-3 and Omega-6 Comparison Spinach, raw (100 g) Total Omega-3 fatty acids 138 mg (5.3 times) more omega-3s Total Omega-6 fatty acids 26 mg [nutritiondata.self.com] Lettuce, green leaf, raw (100 g) Total Omega-3 fatty acids 58 mg (2.4 times) more omega-3s Total Omega-6 fatty acids 24 mg [nutritiondata.self.com] Lettuce, cos or romaine, raw (100 g) Total Omega-3 fatty acids 113 mg (2.4 times) more omega-3s Total Omega-6 fatty acids 47 mg [nutritiondata.self.com] Arugula, raw (100 g) Total Omega-3 fatty acids 170 mg (1.3 times) more omega-3s Total Omega-6 fatty acids 130 mg [nutritiondata.self.com] Kale, raw (100 g) Total Omega-3 fatty acids 180 mg (1.3 times) more omega-3s Total Omega-6 fatty acids 138 mg [nutritiondata.self.com] End of JR Insert from “Omega 3 & 6” file... Re: Omega 3 fats.
Posted by:
NuNativs
()
Date: December 19, 2020 05:03PM 2 pounds of greens a day? That's impossible. Not only that but EDIBLE leafy greens do not occur in WILD NATURE. Ever eaten WILD dandelion. How about 2 pounds? How did NATURE make such such a mistake when it comes to OUR species specific diet??? Edited 1 time(s). Last edit at 12/19/2020 05:18PM by NuNativs. Re: Omega 3 fats.
Posted by:
Horsea
()
Date: December 19, 2020 05:23PM The writer at mygene says that things are more complicated than we once thought.
Others, like myself* and many in the African American and Hispanic communities who are carriers of the G allele, may convert plant fats to DHA at a higher rate, but also turn omega-6 fats like vegetable oils into inflammatory bi-products at an accelerated pace. We may be able to get the essential fatty acids we need from plants, which is good news, but need to walk a “nutritional tightrope” ensuring that a high omega-6 intake doesn’t prevent us from synthesizing EPA and DHA from our favorites like hemp, chia and walnuts. *John O'Connor, author of the article at mygene, is Caucasian. O'Connor is an Irish name. I'm going to go out on a limb here by saying that the Irish may be overrepresented in genetic anomalies. For example, their problems with alcohol. I have read that this may be linked to their inability to easily convert Vit B-6 to its usable form. And where there's smoke, there's fire; they may have other genetic problems as well. Re: Omega 3 fats.
Posted by:
fresh
()
Date: December 19, 2020 05:32PM And the negativity and close mindedness
Continues with our resident Naysayer thread crapper. Why mr wiseass is on a vegan board... The question raises its head again and again. Because he gets off on being the naysayer. Childish We could eat similar to our closest relatives. Did we ever as humans ? Who knows? Does it matter? We eat what is optimal now. JR is not necessarily saying we should or could eaT the same in wild. But nn too much of a tool to see that. Chimps [www.wildchimps.org]. And gorillas They eat a lot of shoots, leaves and plant matter. There are actually about 142 varieties of plants represented in the silverback's diet, including bamboo, celery, nettles, thistles and succulent herbs. When they can get them, they also love to eat any wild berries they can find Edited 1 time(s). Last edit at 12/19/2020 05:33PM by fresh. Re: Omega 3 fats.
Posted by:
NuNativs
()
Date: December 19, 2020 06:17PM Relatively speaking, chimpanzees have much bigger large intestine (colon) than humans do. The larger colon is better for the chimps' low-quality, high-fiber diet because it allows the fibrous fruits, stems, and leaves to be digested (i.e., fermented by gut bacteria) for a longer period of time.
Just for reference, a typical chimp diet might look like: 60% fruit, 35% plants and seeds, 5% meat. The fiber content of a chimp diet is roughly 45%, while the fiber content of a "typical" hunter-gatherer diet is roughly 20%. As a result, humans have a larger small intestine, which is where a lot of nutrients are absorbed from high-quality, low-fiber foods. Silverback: For gorillas, that big belly is necessary because the size of their colon is both longer and larger than humans so they can ferment the plant fibers they eat and accommodate all the bacteria needed for the fermentation process. Edited 1 time(s). Last edit at 12/19/2020 06:51PM by NuNativs. Re: Omega 3 fats.
Posted by:
John Rose
()
Date: December 19, 2020 09:17PM RDA for Omega 3...
There is no established recommend daily intake yet, but current estimates range from .5 gram to 2 grams per day. The Dietary Reference Intakes (DRIs) for Omega 3 are 1.6 grams for males above 14 and 1.1 grams for males above 14, whereas, they are lower if you are younger and slighter higher if you are pregnant or lactating, 1.4 and 1.3, respectively. 4 pounds of Mangoes = 1197 Calories; 925mg Omega 3 8 pounds of Mangoes = 2394 Calories; 1,850mg Omega 3 When I come back from a 3 hour bike ride, I usually eat 4 to 5 pounds of Mangoes. The numbers for the Mangoes above came from a different source than the numbers below and as I pointed out in my comment above, "I’m finding huge discrepancies in the amount of Omega 3s and 6s in various foods." Omega 3 in 200 Calories of Fruit... 1. Raspberries, raw - Total Omega-3 fatty acids: 485mg 2. Blackberries, raw - Total Omega-3 fatty acids: 437mg 3. Strawberries, raw - Total Omega-3 fatty acids: 406mg 4. Guavas, common, raw - Total Omega-3 fatty acids: 329mg 5. Melons, cantaloupe, raw - Total Omega-3 fatty acids: 271mg 6. Elderberries, raw - Total Omega-3 fatty acids: 233mg 7. Currants, raw - Total Omega-3 fatty acids: 229mg 8. Gooseberries, raw - Total Omega-3 fatty acids: 209mg 9. Blueberries, raw - Total Omega-3 fatty acids: 203mg 10. Melons, honeydew, raw - Total Omega-3 fatty acids: 183mg 11. Avocados, raw, California - Total Omega-3 fatty acids: 132mg 12. Papayas, raw - Total Omega-3 fatty acids: 128mg 13. Olives, pickled, canned or bottled, green - Total Omega-3 fatty acids: 127mg 14. Mangoes, raw - Total Omega-3 fatty acids: 114mg If we multiply all 14 Fruits above by 10, we get 2,000 Calories of Fruit and over 2 grams of Omega 3 per day for the first 9 Fruits listed above. 2 of the last 5 Fruits above are High Fat Fruits and if we choose the lowest Fruit on that list, Mangoes, according to these numbers, we'll be getting 1,140mg of Omega 3, which is really close to the middle of the estimated RDA range from .5 gram to 2 grams per day and it's enough for the DRIs for women and then, men would have to eat 2807 calories of Mangoes to get their DRIs based on these numbers. However, when we use the numbers from the first example, men would only need to eat 2070 calories of Mangoes to get their DRIs of Omega 3. Once again, "I’m finding huge discrepancies in the amount of Omega 3s and 6s in various foods." As far as eating like our closest relatives, Bonobos are much closer to humans than to chimpanzees where we share about 99.5% of our genetic makeup. Bonobos eat a nearly all fruit diet - 98% of its food is fruit, about 1-2% of calories are from veggies and less than 1% comes from insects. [www.youtube.com] Eat Like A Bonobo 9:01 Minute Video Published on Jul 16, 2018 In this Video, John Rose takes a closer look at our Closest Genetic Relative - the Bonobos and questions whether or not we should Eat what Bonobos Eat. Since Bonobos share 99.5% of our genetic makeup, John makes a compelling argument that we should, indeed, take a much closer look at what our Closest Genetic Relatives Eat and Modify it accordingly. Related Videos: 2 Secrets from Nature Tell Us What to Eat - [www.youtube.com] Honoring Our Symbiotic Relationship - [www.youtube.com] If Our Food Could Talk, What Would It Say? - [www.youtube.com] Benefits of a Raw Food Diet - [www.youtube.com] Best Transition to a Raw Vegan Diet - [www.youtube.com] ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Remember, ALL Animals will eat whatever they have to survive whenever their preferred foods are NOT available, as we see all the time in Nature, especially as we encroach on their territory. I saw a show recently on the Gelada Baboon and here is a snippet from my Journal on 10-13-20. Humans are Frugivores and like ALL Animals are also Opportunistic Eaters if they have to be and of ALL the Animals Primates are some of the best Opportunistic Eaters out there simply because of their Brains and their Thumbs. In fact, some Primates, out of necessity, actually Eat Greens, like the Mountain Gorillas and some Eat Grass, like the Gelada Baboons! JR Insert from “Gelada Baboon” file... Geladas are the only primates that are primarily graminivores and grazers – grass blades make up to 90% of their diet. They eat both the blades and the seeds of grasses. When both blades and seeds are available, geladas prefer the seeds. They eat flowers, rhizomes and roots when available,[12][13] using their hands to dig for the latter two. They consume herbs, small plants, fruits, creepers, bushes and thistles.[12][13] Insects can be eaten, but only rarely and only if they can easily be obtained. During the dry season, grasses are eaten less and herbs are preferred. Geladas consume their food more like ungulates than primates, and they can chew their food as effectively as zebra.[14] End of JR Insert from “Gelada Baboon” file. Edited 2 time(s). Last edit at 12/19/2020 09:25PM by John Rose. Sorry, only registered users may post in this forum.
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