Yes, vegetarians do not have to worry about the source of Omega 3. Dr Gabe Mirkin wrote the following about “OMEGA-3S FROM PLANTS” in the internet.
Many people know that they need omega-3 fatty acids to prevent heart attacks, and that they can get lots of omega-3 fatty acids from fish. But most people do not know that the omega-3 fatty acids in seeds such as whole grains may be even more important in maintaining your health than the omega-3 fatty acids found in fish.
Omega-3 fatty acids are the least stable fats in our diet. Whole grains contain lots of vitamin E to keep the omega-3s fresh and prevent them from turning rancid, but omega-3 fatty acids in fish are not protected by vitamin E and therefore turn rancid much more quickly than the omega-3 fatty acids in whole grains.
Three huge studies, The Lyon Heart Study, the GISSI Prevenzione Trial, and in The Dietary Approaches to Stop Hypertension Study have established that omega-3 fish oils help to prevent heart attacks and reduce pain and swelling in diseases such as arthritis, psoriasis, and possibly even asthma. Recent research shows that the omega-3 alpha linoleic acids in seeds, nuts, beans and whole grain may be as necessary as the omega-3s in fish oils to prevent heart attacks.
Omega-3s found in fish oils are mostly long chain fatty acids. Omega-3s in plants, particularly seeds, contain much shorter chains and are weaker than the omega-3s found in fish. However, the shorter chain omega-3s, particularly alpha-linolenic acid (ALA), found in leafy greens and seeds are converted to the long chain fatty acids in the human body. Long- chain fish omega-3s enter blood and cells more rapidly and produce more rapid effects than short chain plant omega-3s.
Over the long haul, humans must get omega-3s from plants, as well as fish, because all omega-3s break down very quickly when exposed to oxygen in your body, and you need large amounts of vitamin E to prevent omega-3s from turning rancid. Fish oils are extremely low in vitamin E, while virtually every seed or plant source of omega-3s is loaded also with vitamin E. So your body stores far more short chain omega-3s from plants in your body fat.
Dietary fats are classified by their chemical structure into saturated, polyunsaturated and mono unsaturated. The polyunsaturated fats are further sub-classified into omega-3, omega-6 and omega-9. Omega-3 polyunsaturated fats prevent heart attacks and high blood pressure by helping thin blood, relax arteries and prevent clotting. Over millions of years, humans have consumed a diet that contained approximately equal amounts of omega-6 and omega-3 essential fatty acids, but over the past 150 years, humans have increased their consumption of omega-6s by using large amounts of vegetable oils from the seeds of corn, sunflower, safflower, cotton and soybeans. These oils are used in most prepared foods, frozen foods, margarines, French fries, potato chips, and bakery products.
Today Americans eat a diet with a ratio of omega-6 to omega-3 fatty acids that is almost 20 times higher in omega-6s than omega-3s, instead of the traditional ratio of about 2:1. To meet your needs for short chain omega-3 fatty acids found in plants, eat lots of green leafy vegetables, and seeds such as flaxseed, whole grains, beans and nuts.
Omega-3 fatty acids in wild plants, nuts and seeds. Asia Pacific Journal of Clinical Nutrition, 2002, Vol 11, Suppl. 6, pp S163-S173. AP Simopoulos. Simopoulos AP, Ctr Genet Nutr & Hlth, 2001 S St, NW, Suite 530, Washington,DC 20009 USA
Monday, February 28, 2011
Sunday, February 27, 2011
Diary 293: Omega 3 and 6
Someone asked me about Omega 3 intake after knowing that I am a full time vegetarian.
A search in the internet found the following information.
1. Omega 3 is the name of a type of fat that is found in oil-rich fish and some plant oils and is also known as ‘n-3‘.
2. They are from the family of ‘good’ fats - polyunsaturated fatty acids (PUFAs) that are not only beneficial for health but are essential in the diet.
3. Fatty acids are the building blocks of fats and there are many different types of fatty acids, some of which can be made by the body, and some which cannot. The so-called essential fatty acids are vital substances that the body must have to maintain optimal health, yet they cannot be made by the body, so a dietary supply is essential.
4. Omega 3 fatty acids are one of two families of essential fatty acids, and they are derived from the parent of this family: ALA (alpha linolenic acid). The most effective omega 3’s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Although the body is able to convert ALA to EPA and DHA, the way it does this is inadequate, which is why oil-rich fish are such an important food, as they contain the omega 3’s already in long-chain form omega 3.
5. DHA and EPA are long-chain polyunsaturated fatty acids and are also referred to as: LC omega 3 PUFAs. Oil-rich fish are the only nutritionally significant source of long-chain omega 3 fatty acids. The other ’family’ of essential fatty acids is the omega 6 group, found in plant oils and some animal fats.
6. Long-chain omega 3 fatty acids are needed for normal growth and development in the body, and are also required to maintain cardiovascular health and brain function. Therefore, everybody should be aiming to consume enough regularly to prevent deficiencies and to be healthy.
7. Since omega 3 essential fatty acids are needed for the membranes of all body cells their role in health is wide reaching: encompassing not only healthy heart and brain function but also playing an important role in the normal function of the eyes, the nervous system, the kidney, and the liver, in fact all body systems. Other functions also include the contraction of muscles and the dilation/constriction of blood vessels, blood clotting, and inflammatory processes.
8. Only consuming plant sources of essential fatty acids (i.e. ALA) means that the conversion process to the longer chain fats, DHA and EPA, will not be efficient therefore possibly requiring an additional source of omega 3 to maintain optimum intakes.
9. It is oil-rich fish that are a great source of long-chain omega 3 polyunsaturated fatty acids. The main oil-rich fish available in the UK are: salmon, trout, mackerel, sardines, pilchards, herring, kipper, eel and whitebait, fresh, frozen or tinned. Tuna is only counted as an oily fish if it is fresh or frozen, as the tinned variety does have some oils, but not as much as the fresh one.
10. Area where Omega 3 may promote health and wellbeing: heart health: lowering blood pressure, reducing the risk of heart attacks and strokes and protection; against heartbeat abnormalities; brain function: optimal brain and eye development in babies, especially in premature babies, attention deficit disorder, Alzheimer’s disease and depression; rheumatoid arthritis; inflammatory skin disorders; inflammatory bowel diseases.
My view: Yes, we respect the view that Omega 3 is important in health care. It does not mean that a vegetarian has to take oil-rich fish to derive Omega 3. I have been a vegetarian for the last 15 years. I maintain a good health condition through a holistic approach: body (diet), mind and spiritual aspects.
A search in the internet found the following information.
1. Omega 3 is the name of a type of fat that is found in oil-rich fish and some plant oils and is also known as ‘n-3‘.
2. They are from the family of ‘good’ fats - polyunsaturated fatty acids (PUFAs) that are not only beneficial for health but are essential in the diet.
3. Fatty acids are the building blocks of fats and there are many different types of fatty acids, some of which can be made by the body, and some which cannot. The so-called essential fatty acids are vital substances that the body must have to maintain optimal health, yet they cannot be made by the body, so a dietary supply is essential.
4. Omega 3 fatty acids are one of two families of essential fatty acids, and they are derived from the parent of this family: ALA (alpha linolenic acid). The most effective omega 3’s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Although the body is able to convert ALA to EPA and DHA, the way it does this is inadequate, which is why oil-rich fish are such an important food, as they contain the omega 3’s already in long-chain form omega 3.
5. DHA and EPA are long-chain polyunsaturated fatty acids and are also referred to as: LC omega 3 PUFAs. Oil-rich fish are the only nutritionally significant source of long-chain omega 3 fatty acids. The other ’family’ of essential fatty acids is the omega 6 group, found in plant oils and some animal fats.
6. Long-chain omega 3 fatty acids are needed for normal growth and development in the body, and are also required to maintain cardiovascular health and brain function. Therefore, everybody should be aiming to consume enough regularly to prevent deficiencies and to be healthy.
7. Since omega 3 essential fatty acids are needed for the membranes of all body cells their role in health is wide reaching: encompassing not only healthy heart and brain function but also playing an important role in the normal function of the eyes, the nervous system, the kidney, and the liver, in fact all body systems. Other functions also include the contraction of muscles and the dilation/constriction of blood vessels, blood clotting, and inflammatory processes.
8. Only consuming plant sources of essential fatty acids (i.e. ALA) means that the conversion process to the longer chain fats, DHA and EPA, will not be efficient therefore possibly requiring an additional source of omega 3 to maintain optimum intakes.
9. It is oil-rich fish that are a great source of long-chain omega 3 polyunsaturated fatty acids. The main oil-rich fish available in the UK are: salmon, trout, mackerel, sardines, pilchards, herring, kipper, eel and whitebait, fresh, frozen or tinned. Tuna is only counted as an oily fish if it is fresh or frozen, as the tinned variety does have some oils, but not as much as the fresh one.
10. Area where Omega 3 may promote health and wellbeing: heart health: lowering blood pressure, reducing the risk of heart attacks and strokes and protection; against heartbeat abnormalities; brain function: optimal brain and eye development in babies, especially in premature babies, attention deficit disorder, Alzheimer’s disease and depression; rheumatoid arthritis; inflammatory skin disorders; inflammatory bowel diseases.
My view: Yes, we respect the view that Omega 3 is important in health care. It does not mean that a vegetarian has to take oil-rich fish to derive Omega 3. I have been a vegetarian for the last 15 years. I maintain a good health condition through a holistic approach: body (diet), mind and spiritual aspects.
Saturday, February 26, 2011
Diary 292: Malaysian foods (tubers)
Tubers are the freshy underground selling of stem or root strainds containing varying amount of starch.
They are a source of enegy.
Most common types of tubers: sweet potato, cassava, potato, yam.
Tubers are rich in carbohydrates and low in fat content.
Red varieties of sweet potato and yam contain carotenoids.
They help to reduce body weight.
They are a source of enegy.
Most common types of tubers: sweet potato, cassava, potato, yam.
Tubers are rich in carbohydrates and low in fat content.
Red varieties of sweet potato and yam contain carotenoids.
They help to reduce body weight.
Tuesday, February 22, 2011
Diary 291: Malaysian foods (wheat products)
What are the wheat products?
Wholemeal bread.
Noodle(mee).
Cake.
Kuih: dumpling, kuih apam, apam balik, kuih ketayap.
For these products, choose those containing less sugar, fat and coconut oil.
Wholemeal bread.
Noodle(mee).
Cake.
Kuih: dumpling, kuih apam, apam balik, kuih ketayap.
For these products, choose those containing less sugar, fat and coconut oil.
Monday, February 21, 2011
Diary 290: Malaysian foods (rice products)
Kuih made from rice flour: bidaran, kui kasui, kuih bom, kuih buah Melaka, kuih karas, kuih koci, kuih talam.
Normally white rice (milled) is used to make such kuih. In addition, many of these foods are also high in sugar and contain coconut oil.
Rice products made from rice flour: mee-hoon, mee-sua, kueh-teow, lo-see-fun, mee.
Again, much of it is made from milled rice.
Those eating too much may have to face the problem of over weight and obesity.
Normally white rice (milled) is used to make such kuih. In addition, many of these foods are also high in sugar and contain coconut oil.
Rice products made from rice flour: mee-hoon, mee-sua, kueh-teow, lo-see-fun, mee.
Again, much of it is made from milled rice.
Those eating too much may have to face the problem of over weight and obesity.
Sunday, February 20, 2011
Diary 289: The rice we eat daily
Rice is the staple food of Asians.
Practically, all Malaysians take rice (or rice porridge) twice a day.
White rice is invariably the choice of majority of Malaysians. It tastes and looks nice.
For health reason, there are increasing number of Malaysians turning to brown rice now.
Brown rice is under-milled rice and hence it has much higher nutritional value.
I have been taking brown rice at home for the last 15 years. It is nice too. Most important, it maintains my good health.
In the last 2 years, brown rice is also served in some vegetarian restaurants in the urban centres.
More and more people are aware of the important of taking brown rice.
It is a good sign.
Practically, all Malaysians take rice (or rice porridge) twice a day.
White rice is invariably the choice of majority of Malaysians. It tastes and looks nice.
For health reason, there are increasing number of Malaysians turning to brown rice now.
Brown rice is under-milled rice and hence it has much higher nutritional value.
I have been taking brown rice at home for the last 15 years. It is nice too. Most important, it maintains my good health.
In the last 2 years, brown rice is also served in some vegetarian restaurants in the urban centres.
More and more people are aware of the important of taking brown rice.
It is a good sign.
Monday, February 14, 2011
Diary 288: Best source of carbohydrate
Nutritionists recommend 55-70% of energy come from carbohydrates, 15-30% from fat and 10-15% from protein.
Carbohydrate is important and cereals are known to be rich in it.
Cereals are associated with whole grains such as wheat, rice, maize, oats, rye and millet.
Whole grains have a high contein of carbohydrates and nutrients.
Whole grains consist pf entire grain seed (called the kernel) which is made of 3 components: bran, germ and endosperm.
Bran and germ are rich in dietary fibre, nutrients (B vitamins such as thiamine, niacin, vitamin B6), minerals (iron, zinc, magnesium, phosphorous), and beneficial phytochemicals (phenolic compounds, phytoestrogens, plant sterols).
Endosperm is rich in starch and is a good energy source.
Carbohydrate is important and cereals are known to be rich in it.
Cereals are associated with whole grains such as wheat, rice, maize, oats, rye and millet.
Whole grains have a high contein of carbohydrates and nutrients.
Whole grains consist pf entire grain seed (called the kernel) which is made of 3 components: bran, germ and endosperm.
Bran and germ are rich in dietary fibre, nutrients (B vitamins such as thiamine, niacin, vitamin B6), minerals (iron, zinc, magnesium, phosphorous), and beneficial phytochemicals (phenolic compounds, phytoestrogens, plant sterols).
Endosperm is rich in starch and is a good energy source.
Sunday, February 13, 2011
Diary 287: Carbide and banana
Why is it important to understand the danger of carbide?
Carbide is a chemical which if mixed with water, emits heat.
When the bananas are dipped in the water mixed with carbide, the gas gets absorbed into the bananas and they get ripe.
The banana vendors use the proportion of carbide to ripen the banana based on own wisdom.
It could end up using excess quantity of carbide which gets absorbed into the bananas and ultimately enters our stomach.
Accumulation of such toxic may form tumor and cause digestive problem in the stomach in the long run.
When purchasing bananas, select the naturally ripened ones.
Carbide is a chemical which if mixed with water, emits heat.
When the bananas are dipped in the water mixed with carbide, the gas gets absorbed into the bananas and they get ripe.
The banana vendors use the proportion of carbide to ripen the banana based on own wisdom.
It could end up using excess quantity of carbide which gets absorbed into the bananas and ultimately enters our stomach.
Accumulation of such toxic may form tumor and cause digestive problem in the stomach in the long run.
When purchasing bananas, select the naturally ripened ones.
Thursday, February 10, 2011
Diary 286: Chemotherapy for cancer cure
What is the contribution or role of chemotherapy in curing cancer?
Read this scientific article entitled "The contribution of cytotoxic chemotherapy to 5-year survival in adult malignancies" by Graeme Morgan, Robyn Ward and Michael Barton published in the Journal of Clinical Oncology Volume 16, Issue 8, December 2004, pages 549-560.
Their study was based on data from randomised-controlled trials (RCTs -- the gold standard of medical evidence) published from 1 January 1990 to 1 January 2004. Data were also obtained from the cancer registry in Australia and USA. The contribution of chemotherapy to survival of those over 20 years old and who suffered from 22 major cancers were studied.
The shocking results!
"The overall contribution of curative and adjuvant cytotoxic chemotherapy to 5-year survival in adults was estimated to be 2.3% in Australia and 2.1% in the USA."
In short, they said that the contribution of chemotherapy is not more than 3%.
Why do cancer patients not aware of these results?
First, no one informs them.
Second, they have no access to such findings.
Third, the mass media is silent.
Fourth, when the truth stands in opposite position to parties with special interests, it is often ignored.
Read this scientific article entitled "The contribution of cytotoxic chemotherapy to 5-year survival in adult malignancies" by Graeme Morgan, Robyn Ward and Michael Barton published in the Journal of Clinical Oncology Volume 16, Issue 8, December 2004, pages 549-560.
Their study was based on data from randomised-controlled trials (RCTs -- the gold standard of medical evidence) published from 1 January 1990 to 1 January 2004. Data were also obtained from the cancer registry in Australia and USA. The contribution of chemotherapy to survival of those over 20 years old and who suffered from 22 major cancers were studied.
The shocking results!
"The overall contribution of curative and adjuvant cytotoxic chemotherapy to 5-year survival in adults was estimated to be 2.3% in Australia and 2.1% in the USA."
In short, they said that the contribution of chemotherapy is not more than 3%.
Why do cancer patients not aware of these results?
First, no one informs them.
Second, they have no access to such findings.
Third, the mass media is silent.
Fourth, when the truth stands in opposite position to parties with special interests, it is often ignored.
Wednesday, February 9, 2011
Diary 285: High malnutritional risk among children
Children of the affluent society may also have malnutrition risk.
The risk is not confined to children of the poor sections of society or nations.
Your child has a higher malnutrition risk if he or she has the below eating habits.
Eats lots of saturated food with white sugar and white flour.
Consumes fast food and junk food regularly.
Consumes candy bars, sugar-filled soft drinks and snack food loaded with fat and salt.
Eats very little vegetables.
The risk is not confined to children of the poor sections of society or nations.
Your child has a higher malnutrition risk if he or she has the below eating habits.
Eats lots of saturated food with white sugar and white flour.
Consumes fast food and junk food regularly.
Consumes candy bars, sugar-filled soft drinks and snack food loaded with fat and salt.
Eats very little vegetables.
Tuesday, February 8, 2011
Diary 284: Better health for children
According to World Health Organisation (WHO), the key to better health lies in how strong the immune system is.
Young children are more vulnerable to germs, bacteria and viruses because of their relatively weaker immune system.
How to boost children’s immune system?
To exercise regularly.
To have adequate rest.
To provide them healthy meals.
To guide them in doing good deeds and avoid doing bad things.
Young children are more vulnerable to germs, bacteria and viruses because of their relatively weaker immune system.
How to boost children’s immune system?
To exercise regularly.
To have adequate rest.
To provide them healthy meals.
To guide them in doing good deeds and avoid doing bad things.
Sunday, February 6, 2011
Diary 283: Best food source of energy
Our body needs energy for various processes such as maintaining body temperature, sustaining metabolic activity, supporting growth and conducting daily activities.
Where does the energy come from?
The required energy is derived from metaboloising (meaning ‘burning’)
carborhydrates, fat and protein contain in food.
In general, nutritionists recommend 55-70% of energy come from carbohydrates, 15-30% from fat and 10-15% from protein. This is just a guideline.
What are food sources that provide the energy required?
Carbohydrate rich foods: rice, other cereals and tubers.
Focus on this important aspect.
Particularly important are organically grown cereals: brown rice, wheat, maize, barley, sorghum, oats, rye and millet.
Also remember that excessive intake of certain carbohydrates (such as white rice, white flour) can lead excessive energy intake and ultimately lead to over weight and obesity.
Where does the energy come from?
The required energy is derived from metaboloising (meaning ‘burning’)
carborhydrates, fat and protein contain in food.
In general, nutritionists recommend 55-70% of energy come from carbohydrates, 15-30% from fat and 10-15% from protein. This is just a guideline.
What are food sources that provide the energy required?
Carbohydrate rich foods: rice, other cereals and tubers.
Focus on this important aspect.
Particularly important are organically grown cereals: brown rice, wheat, maize, barley, sorghum, oats, rye and millet.
Also remember that excessive intake of certain carbohydrates (such as white rice, white flour) can lead excessive energy intake and ultimately lead to over weight and obesity.
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