Food Nutrition Health

P. Anna Paddon Health & Nutrition Dec 18 2012

Eat Loca l l y Grown Vege ta b l e s and Gra in sHigh In Omega' s .

Get Hea l t hy P. Anna Paddon

Get Hea l t hy Eat ing Omega 3' s and Omega 6' s

Heal t h & Nut r i t i on December 18 2012

Eat Omega 3 and 6 v eg e tab l e s , f r u i t , g ra in s , and p ro t e in . Eat Hea l t h y .

Get Hea l t hy Eating f ood s s u ch a s f r u i t , v ege ta b l e s , f i s h , nu t s ,

and who l e g ra in s t o o b ta in Omega 3 and 5, t o p r o t e c t our h ea l t h , t o k e e p our b l ood v e s s e l s in t o p s hap e .

• Eat f i v e t o n in e s e r v ing s a day o f c o l or fu l f r u i t s and v ege t ab l e s , a t ea ch me a l , f i l l ha l f y our p l a t e w i t h f ru i t s and vege t ab l e s , t h e an t i ox idant s : l e a f y gr e ens , d e e p r ed t omat oe s , b l u e b e r r i e s , and carro t s Stop uns tab l e mo l e cu l e s f r om damag ing h ea l t h y c e l l s .

• Thre e pa r t i c u lar an t i ox idant s -- v i t amin C, z inc , and be ta-caro t ene -- p r o t e c t y our v i s i on. D ark gr e en l ea f y ve ge tab l e s -- s p inach , ka l e , c o l lard, and mu s t ard gr e en s -- h e l p t h e mo s t .

He l p you r e y e s when you ea t b r igh t-co l ore d p r odu c e , in c lud ing corn, p e p p e r s , orange s , and can ta lou p e . • Eat l o t s o f y e l l ow and gr e en veg e tab l e s h igh in v i t am in C h e Ant iox idan t s .

• Grape s c on ta in a power f u l an t i ox idan t ca l l e d r e s v e ra t ro l .Who l e gra in s -- Eat t h r e e s e r v ing s o f w ho l e gra in s a day . : r i ch in f i b e r -- oa t s , qu inoa, bar l e y , whe a t , and br own r i c e .

Eat two s e r v ing s a we ek o f Omega-3 fa t t y ac i d s f o r t h e e s s en t i a l fa t t y a c id s (EFA's) ne ed ed f o r h ea l t h : Vege t ar ian and Ve gans a l s o de r i v e EFA's f r om Omega 3 and 6.

Eat f i s h , two s e r v ing s a we ek o f Omega-3 fa t t y a c id s f i s h : s a lmon, lak e t rou t , or t una .Omega-3 fa t t y ac id s f i s h in a can : ch oos e a l bacor e p acked in wa t e r f o r t h e mos t ome ga-3s .

e ch i um o i l (Echi um p lant ag ineum) a lg a l o i l (Sch i zo chy t r i um s p .) med ium cha in t r i g l y ce r ide s , h i gh o l e i c s un f l owe r o i l , a l l nat ura l f l a vour ing , l e c i t h in ( from sun f l owe r o i l) , gr e en t e a ex t r ac t , na t ura l v i t amin E, a sco rby l p a lmi ta t e , r o s emary ex t rac t

P. Anna Paddon Dec 18 2012Health & Nutrition


Get Hea l t hy ● What Are Omega Fat ty Acid s?

h t t p ://www.savvyveg e tar ian.com/ar t i c l e s/omega-3-vege tar ians-vegans.php Heal t hy Fat s For Vege tar ian and Veg an Die t s

How To Ge t The Rig ht Balance o f Omega 3 & Omega 6 In Your Die t By Dr. Linda Posch, MS SLP ND : who l e f ood and phy t onu t r i en t r i c h d i e t .

Omeg a 3 and Omeg a 6 are t h e two main ca t eg or i e s o f Essen t ia l Fat t y Acid s (EFA’s), whi ch ar e imp or tan t f o r g ood h ea l t h. They ar e no t made by our bod i e s and mus t be ob t a ined f r om foods or su p p l ement s . Omeg a 9’ s ar e n e c e s sary t o h ea l t h , bu t ar en’ t ca l l ed ‘ e s s en t i a l ’ , b e caus e t he body can p roduce Omeg a 9. Omeg a 3 Fat t y Acids ar e ob t a in ed f r om Lino len i c Acid, Omeg a 6 f r om Lino l e i c Acid, and Omeg a 9 f r om Ole i c Acid. • EFA’s have b e en en j oy ing a h eyday f or s e v era l y ear s s inc e r e s ear ch has p ro ven t ha t t h e y p lay a major ro l e in he l p ing t o main ta in g ood h ea l t h . • EFA’s boo s t t h e n e rvou s , immune , r e p roduc t i v e and car di ova scu lar sy s t ems . • EFA’s are v i t a l in c e l l membrane f o rmat i on and func t i on , t hrough wh i ch nu t r i en t s ar e ab so r b ed in to t h e c e l l s and was t e ex c r e t e d. • EFA’s are impor tan t f o r e v er ybody , f r om bab i e s t o t h e e l d er l y . In Amer i ca, whe r e Omega 3’ s ar e u sua l l y o b t a ined t hrough co ld-wat e r f i s h and f l ax o i l , many v eg e tar ians don ’ t have t h e r i gh t amount o f Omega 3 in t h e i r f ood. The d i s p rop o r t i onat e amount o f Omega 6 in t h e i r d i e t may accumu la t e in t h e body t i s su e s , wh i ch acc ord ing t o r e s ear ch , cou ld l ead t o deg ene ra t i v e d i s e a se s – s u ch as h ear t a t t a ck and s t r ok e , canc er and ar thr i t i s .




e ch i um o i l (Echi um p lant ag ineum) a lg a l o i l (Sch i zo chy t r i um s p .) med ium cha in t r i g l y ce r ide s , h i gh o l e i c s un f l owe r o i l , a l l nat ura l f l a vour ing , l e c i t h in ( from sun f l owe r o i l) , gr e en t e a ex t r ac t , na t ura l v i t amin E, a sco rby l p a lmi ta t e , r o s emary ex t rac t

http://www.savvyvegetarian.com/articles/omega-3-vegetarians-vegans.php

http://www.liquidvitaminanswers.com/liquid-vitamins/articles/health-benefits-of-phytonutrients.html


● Heal t hy Fat s For Vege tar ian and Veg an Die t s ● How To Get The Rig h t Balance o f Omeg a 3 & Omega 6 In Your Die t

● By Dr. Linda Posch, MS SLP ND : who l e f ood and phy t onu t r i en t r i c h d i e t . ● Omeg a 3 and Omeg a 6: Source s o f Omega 3 Fat t y Acids

Sourc e s o f Omega 3 Fat t y Acids The t hr e e c h i e f omega 3’ s t ha t we g e t f r om our f ood sour c e s ar e a lp ha- l ino l en i c a c id (ALA), e i co sap en taeno i c ac id (EPA), and doco sahexaeno i c ac id (DHA). EPA i s conne c t ed t o a l owe r r i s k o f card io vas cu lar d i s e as e and DHA to p rop er ner ve and bra in de ve lo pment

and func t i on. Our bod i e s s hou ld conve r t ALA to EPA and DHA, bu t s ome p e op l e may have t r oub l e w i t h t h i s conve r s i on, due t o some uni que a sp e c t o f t h e i r p hy s i o l ogy . To g e t EPA and DHA in t h e i r d i e t s , v eg e t ar ian s shou ld concen t ra t e on l ea fy gr e ens, cru c i f e r ou s v eg e tab l e s ,

walnu t s and s p i ru l ina. We don't o f t en t h ink o f v e g e t ab l e s a s so ur ce s r i ch in fa t t y a c id s , bu t t h e s um o f t h e par t s qu i ck l y add up in a v eg e tar ian d i e t . Other v eg e tar ian f ood s our c e s p rov id e ALA, the ind i r e c t f o rm o f Omega 3 fa t t y ac id s . 1 t ab l e s p oon o f f l ax o i l p e r day s e ems t o p r ov ide

enough ALA for conve r s i on t o da i l y t h e rap eu t i c amoun t s o f EPA and DHA. Hemp s e eds , p umpk in s e eds and s e same s e eds ar e a l so g ood sour ce s o f ALA. Braz i l nu t s , whea t g e rm, whea t g er m o i l , soy b ean o i l and cano la o i l a l so con ta in s ig n i f i can t amount s . There i s no r eason f o r

v eg e tar ians t o b e d e f i c i en t in Omeg a 3 fa t t y ac id s , e s p e c ia l l y EPA and DHA. What Is Omega 6? The major omeg a 6 i s Lino l e i c Acid, whi ch i s c onver t ed by t h e body in t o Gamma Lino l en i c Acid (GLA). Thi s p rov id e s ano t h e r na t ura l d e f ens e ag ains t su ch d i s e as e s a s cance r , r h eumato id ar t hr i t i s , e c z ema,

p so r ia s i s , d i ab e t i c neuropa t hy and PMS. Although mos t Amer i can s c on sume a d i s p r op or t i ona t e amount o f Omeg a 6, i t may no t b e c onver t ed t o GLA becau s e o f me tabo l i c p rob l ems as s o c ia t ed w i t h d iab e t e s , a l coho l consump t i on, t r an s fa t t y ac id s in p ro ce s s ed f oods , smok ing, s t r e s s , or i l lne s s .

El iminat ing t h e abo ve men t i oned s t r e s s or s i s n e ce s sary f or bu i ld ing h ea l t h and we l lne s s . Taking cap su l e s o f e v en ing p r imro se o i l , bo rag e o i l , and b lack currant s e ed o i l can sup p l ement f ood sour ce s o f GLA l i s t e d b e l ow. F o o d So ur c e s o f O m e ga 6 Fa t ty A cid s O nl y n a tu r e c o u l d f un c t i o n s o p e r f e c t l y o f f e r in g t h e r i g h t b a la n c e o f

O me g a 6 a n d O me g a 3 f a t t y a c id s i n f o od s s u ch a s : f l a x s e e d s , h e m p s e e d s , s un f l o we r s e e d s a nd g r a pe s e e d s . F o o d s o u r c e s o f O me g a 6 f a t t y a c i d s i n c l ud e p i s t a ch io s , o l i v e o i l , c h e s t n u t o i l an d o l i v e s . Ma ny o f t h e o i l s w e u s e f o r c o o k in g a r e c o mp r i s e d o f l i no l e i c a c id , wh i c h i s o n e r e a s o n w hy o u r O me g a r a t i o s a r e o f f k i l t e r .

S o ybe a n o i l , c o r n o i l , s u n f l o we r o i l , a n d c o t t o n s e e d o i l a r e r o u t in e l y u s e d in p r o c e s s e d f o o d s . M a ny o f t h e s e o i l s a r e r e f in e d .





Eat Omega 3 and 6 v eg e ta b l e s , f r u i t , g ra in s , and p ro t e in . Eat Hea l t hy .


● Heal t hy Fat s For Vege tar ian and Vegan Die t s ● How To Ge t The Rig ht Balance o f Omega 3 & Omega 6 In Your Die t

● By Dr. Linda Posch , MS SLP ND : who l e f o od and phy t onu t r i en t r i ch d i e t . ● Omega 3 and Omeg a 6: Source s o f Omega 3 Fat t y Acid s

To a v o i d o v e r - co n s um p t i o n o f O m e ga 6 f a t t y a c i d s , r e d u c e o r e l im in a t e r e f i n e d o i l s a nd p r o c e s s e d f o o d s , a n d r e a d in g r e d i e n t l a b e l s . F o o d So u r c e s o f O me g a 6 F a t t y A cid s O me g a 9 F a t ty A cid s a r e m o no u n sa t u r a t e d o l e i c a c i d , ra th e r t ha n po l yu n sa t u r a t e d , t h a t i s b e n e f i c i a l

in r e d u c in g r i s k f a c t o r s o f h e a r t d i s e a s e , a r t e r i o s c l e r o s i s , a n d ca n c e r . 1 -2 t a b l e s po o n s o f o l i v e o i l d a i l y i s a g o o d wa y o f g e t t i n g O me g a 9 f a t t y a c i d s i n t h e d i e t . S o m e ma y b e fa mi l i a r w i t h t h e l o w l e v e l s o f h e a r t d i s e a s e i n t h e Me d i t e r r a n e a n r e g io n , wh i c h h a s a l o t o f o l i v e o i l i n t h e d a i l y d i e t .

O th e r f o o d s r i c h in O me g a 9 f a t t y a c i d s a r e : o l i v e s , a v o ca d o s a n d nu t s : m a ca d a mia , p i s t a ch io , p e a nu t s , a l mo n d s , s e s a me , ca s h e w , p e ca n a n d ha z e l nu t s . O m e g a 3 a n d O me g a 6 F a t t y A cid s T o g e t h e r O m e ga 3 an d O m e g a 6 a r e in v o l v e d in a l a r g e n um be r o f m e ta b o l i c p r o c e s s e s , a nd t h e y n e e d t o b e i n t h e

r i g h t ba l a nc e f o r h e a l t h y f u nc t i o n in g . I n t h e l a s t c e n t u r y o r l o n g e r , p r o p e r d i e ta r y r a t i o s h a v e b e e n d i s r u p t e d by ' pr o g r e s s ' . A b un d a n t f o o d , w i t h e m pha s i s o n a n im a l p r o d u c t s , a n d f o o d p r o c e s s i n g , h av e s t r i p p e d a w ay t h e h e a l t h y f o o d s a nd f a t s wh i c h a r e a

ba s i c b i o l o g i ca l ne e d . W he n O m e g a 3 f a t t y a c i d s a r e o u t o f b a la n c e , w i t h t o o mu ch O m e g a 6, t h e t y p i ca l r e s u l t i s i n f l a m ma t io n. Th i s i s a s i l e n t in f l a mm a t i o n t h a t y o u can ' t f e e l . U n fo r tu n a t e l y , ma n y p e o p l e ha v e c h r o n i c in f l a m ma t io n b e ca u s e o f l e s s t ha n o p t im a l l e v e l s o f O me g a 3 f a t t y a c i d s

a l o ng w i t h a bun d a n t O me ga 6. T h i s im ba l a nc e h a s l o n g - t e r m t e r m d i s a s t r o u s e f f e c t s , r e s u l t in g in c o n d i t i o n s s u ch a s h e a r t d i s e a s e , ca n c e r , d i a b e t e s , s t r o k e , a r t h r i t i s a n d au t o - im mu n e d i s e a s e . The p r o p e r ra t i o o f O me g a 3 t o O me ga 6 i s b e t w e e n 1: 1 a n d 1 : 4. A t yp i ca l A me r i ca n d i e t m a y h a v e 1 0 – 30 t im e s a s

m uch O m e g a 6 a s O m e g a 3. Th i s i s d u e t o h e a v y c o n s um p t i o n o f g r a in - f e d me a t s , b e e f , p o r k a nd p o u l t r y - a n d po l yun sa t u r a t e d o i l s , h i gh in O m e g a 6 , w h i c h a r e o f t e n u s e d in f a s t f o o d r e s t a u r a n t s , p r o c e s s e d f o o d , a n d h o me c o o k in g . T o pr e v e n t f a t t y a c i d d e f i c i e n c i e s , v e g a n s m u s t b e ca r e f u l t o g e t

A l ph a - l in o l e n i c a c i d (A L A ), an e s s e n t i a l f a t t y a c id , f r o m f o o d o r s u pp l e me n t s . F o r f e ma l e a d u l t v e g a n s , 1 80 0-4 400 mi l l i g r a m s o f A LA is r e c o m m e nd e d ,

a n d f o r ma l e a d u l t v e g a n s , 225 0-5 30 0 mi l . V e g e ta r i a n s o u r c e s o f A L A sh o u l d in c l u d e t h e f o l l o w in g f o o d s : g r o un d f l a x s e e d a n d f l a x s e e d o i l , v a r io u s s o y p r o d u c t s , s o y b e a n o i l , h e m p a n d can o l a o i l . T he s e a r e t h e q u i c k e s t a n d m o s t c o n c e n t r a t e d s o u r c e s o f O me g a 3 a v a i l a b l e . Th e r e i s n o r e a s o n f o r a n y v e g e ta r i a n

o r v e g a n t o b e d e f i c i e n t i n h e a l t h y O me g a 3 f a t t y a c id s , i f t h e y c on s um e t h e d i e t a r y s o u r c e s o f O m e g a 3 l i s t e d a bo v e . DHA is e s p e c i a l l y u s e f u l f o r p r e g n a n t a n d b r e a s t f e e d in g v e g a n s , a s w e l l a s d i a b e t i c s an d t h o s e t r o u b l e d w i t h h i g h b l o o d pr e s s u r e o r o t h e r f o r ms o f h e a r t d i s e a s e . T o r e d u c e t h e r i s k o f h e a r t d i s e a s e , d o sa g e s o f DH A a r e r e c o mm e n d e d a t b e t w e e n 5 00 a n d 180 0 m i l l ig r a ms . P r e g n a n t a n d b r e a s t f e e d ing wo m e n a r e r e c om m e n d e d d o sa g e s b e tw e e n 2 00 -30 0 m i l l i g ra ms




Your Body Produc e s Omega 9Eat Fre sh Vege tab l e s and Fru i t For Omega 3 and 6. Loca l l y Grown.

Get Hea l t hy Get Hea l t hy SkinEat Omega' s



Your Body Produc e s Omega 9Eat Fre sh Vege tab l e s and Fru i t For Omega 3 and 6. Loca l l y Grown.

Get Hea l t hy Get Hea l t hy SkinEat Omega' s



Health & Medicine

Food Nutrition Health