VEGAN OMEGA-3 EPA AND DHA SOURCES
Video taken from the channel: Mike McDonald
Plant Sources of Omega-3
Video taken from the channel: UCTVTips
The Truth About Fish Oil & Omega 3 ALA/DHA/EPA Vegan Sources | Dr. Milton Mills
Video taken from the channel: bananiac
DHA Omega 3 Omega 6 Fatty Acids Foods & Benefits Vegan Nutrition
Video taken from the channel: Irene Coco Queen
VEGAN Omega 3 Sources BETTER Than FISH | LIVEKINDLY
Video taken from the channel: LIVEKINDLY
5 Best Plant Sources of Omega-3 Fatty Acids
Video taken from the channel: Healthline
Plant Sources of Omega-3
Video taken from the channel: University of California Television (UCTV)
Other forms of flax. Cereals, ready-to-eat and cooked. Breads.
Crackers. Energy bars. Muffin, bread, pancake and waffle mixes. Frozen waffles.
Omega-3 enriched eggs (hens are fed the flaxmeal) Snack items like chips, trail mixes and muesli.There are two main sources of omega-3 fatty acids: marine sources (fatty fish) provide EPA and DHA, and plant food sources (flax, walnuts, canola oil) provide ALA. These are also widely available and popular dietary supplements.
Whether plant sources or marine sources confer similar benefits is.Here are a few plant-based choices, and some recipes to add to your repertoire, to get you started. Seeds.
Flaxs eeds are probably the most well known plant-based source of omega-3. They are rich.Omega-3 Fatty acids (omega-3FAs) are found in seafoods, some plants, and some livestock rations.
Fish oils are the only concentrated source of eicosapentaenoic acid (EPA; 20:5 omega-3) and docosahexaenoic acid (DHA; 22:6 omega-3). The major omega-3FA in plants is alpha-linolenic acid (LNA; 18:3 omega-3).Omega-3 fatty acids (omega-3s) have a carbon–carbon double bond located three carbons from the methyl end of the chain. Omega-3s, sometimes referred to as “n-3s,” are present in certain foods such as flaxseed and fish, as well as dietary supplements such as fish oil.
Flaxseeds and walnuts are good sources of omega-3. However plant sources of omega-3 are not as potent as animal sources of omega-3, known as EPA and DHA.Chia seeds are a “phenomenal” source of omega-3 fatty acids.
Chia seeds are a “phenomenal” source of omega-3s. according to RunRepeat.com’s Rizzo. Nutritionist Brigham noted that one tablespoon of chia seeds provides 1.6 grams of ALA or 162 percent of the daily requirement.Flax seeds.
Flax seeds are one of the best vegetarian sources of omega-3. About 28gm of flax seeds are loaded with 633mg of omega-3. Flax seeds are known to be effective in lowering cholesterol.There are three forms of omega-3s. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) come from marine-based sources, like salmon, mackerel, and trout.
ALA (alpha-linolenic acid) comes from plant-based sources such as walnuts, chia seed, flaxseed, and vegetable oils.Choose one source of omega-3 and omega-6 from each list to achieve a good intake of EFAs. Another good source of both types of fatty acids is dried beans such as kidney, haricot, mung and soya.
Regularly including these in your diet will ensure your EFA needs are met in a healthy balance.The overall ratio of omega-6:omega-3 fatty acids in the current North American diet ranges from 6:1 to approximately 10:1. Selected food sources of a-linolenic acid (ALA) are given in Table 2. Some of the common plant oils have significant levels of ALA e.g., 7% by weight in soybean oil, 10% in canola oil, and approximately 20% in hemp oil.Omega−3 fatty acids, also called Omega-3 oils, ω−3 fatty acids or n−3 fatty acids, are polyunsaturated fatty acids (PUFAs) characterized by the presence of a double bond three atoms away from the terminal methyl group in their chemical structure.
They are widely distributed in nature, being important constituents of animal lipid metabolism, and they play an important role in the human.Omega-3 Fatty acids (omega-3FAs) are found in seafoods, some plants, and some livestock rations. Fish oils are the only concentrated source of eicosapentaenoic acid (EPA; 20:5 omega-3) and docosahexaenoic acid (DHA; 22:6 omega-3). The major omega-3FA in plants is alpha-linolenic acid (LNA; 18:3 omeg.
Fish is the best food source of omega-3 fatty acids, but several plants contain ALA. This is not as rich of a source of omega-3 fatty acids, but some studies show that ALA can reduce the risk of cardiovascular disease.Omega-3 fatty acids have been getting a lot of attention in the health and wellness world recently due to their anti-inflammatory benefits and protective properties against cancer and cardiovascular disease.
2 This is why it’s easier to find both plantand animal-sources in most grocery stores and natural food markets today.
List of related literature:
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| from The Ketogenic Bible: The Authoritative Guide to Ketosis |
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| from An Introduction to Zooarchaeology |
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| from Pet Lover’s Guide to Natural Healing for Cats and Dogs |
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| from The Eight Immortal Healers: Taoist Wisdom for Radiant Health |
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| from Cracking the Metabolic Code: The Nine Keys to Peak Health |
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| from Integrative Medicine E-Book |
66 comments
lol. I’m bribed about Dr. Milton. I give him thumb up before even hearing him. He explain things so simple and… pure true to follow. He is very educational. He is in mission. ������
Please discuss how to acquire enough EPA and DHA through vegan sources. Your body can only convert ALA to longer chains at a rate of about 1%. Bioavailability is very small. How do you mitigate this?
I saw a video where a guy said peanuts are bad, because of the omega 3, all these conflicting informations is so confusing
Great information. Additional senior health resources can be found here as well: http://www.ngcare.com/resources/
I already eat most of these on a daily basis and I love it. So happy it’s yummy and good for me too. I love being vegan. ��
It’s funny how Vegans seems to be ignoring the diet human were perfectly happy eating until sometime in the 1960’s at the earliest.
I recommend putting whole flaxseed in a coffee grinder (be sure to clean the coffee out first) then adding it to pancake and waffle mixes or other baking needs and it will be hearty egg replacement.
none of those are digestible, the only the way to get dha is from fish, fish oil, animal brains and eyeball, some insects have it like snails. but the only way to get dha is from animal products. plants are not digestible
yay I’m one of those picky eaters that don’t like seafood lol
Thanks for this lovely video, informative as always <3
So this was basically an advertisement video with cherrypicked unscientific information? People believe and buy this BS in the name of compassion must be feeling like milked.
So organic cold pressed sunflower oil is to be avoided as well then? As well as other types of nuts and seeds? Or at least keep their intake to a minimum?
don’t forget to grind your flax and chia and keep cold. most of my omega 3’s come at breakfast. bowl 1 some blueberries strawberries walnuts 1 cup rolled oats 2 dates 1 spoon of date syrup 2 spoons ground flax almond or soy milk. bowl 2 some raspberries blackberries 1 spoon hemp hearts 3 almond 1 brazil nut. bowl 3 quinoa. bowl 4 lentil clover alfalfa radish broccoli kale sprouts. Combine with bowl 3 with a 1/4 teaspoon tumeric and a pinch of black pepper. I love breakfast!!!
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This video is a joke. Fish is the best source of omega 3s and it’s 100 percent bioavailable. Fish are not mammals and they can convert the fat from plants to DHA. We Can’t do it efficiently. Only about 10 percent of plant based fats get converted to omega 3.
Nothing is pure,that’s why I pray and ask God to bless my food before I eat.
BUUUUUULSHIIIIT, our body only convert 1% of ALA to dha and epa, then we have to consume fish oil or fatty fishes, it’s a true fact
Very good video! I definitely learned alot in this video. Thanks!
What total horseshit. The conversation rate of ALA to DHA is miniscule. Just eat the damned fish.
Dam I’m addicted to salmon and tuna i just left all the land animals alone
Do you use herbicide, pesticide, kill animals at harvest? Always ask on both sides. ‘oh you eat meat shut up’, I also know vegans are pro kill if animals eat their crops! I have seen this in action.
First, things such as algae are not plants. Second, fish oil could mean anything. The only “fish oil” that matters is cod liver oil. Accept no substitutes.
Thank you for being one of the only videos to fully break down the difference and distinctions of epa, dha and ala. Very helpful. Keep up the good work.
No need to spend money on expensive supplements or exotic ingredients. Purslane, portulaca oleracea, (aka verdolaga) contains the highest levels of Omega-3 of any vegetable. And its a common weed. Its probably growing through cracks in your sidewalks. Don’t believe me? Do the research.
I am allergic to fish so thanks so much for doing this video!!
I bought hemp oil hoping it would be a good source of omega 3. Well, it is, but it does have twice as much Omega 6, which is inflammatory… NOT getting Omega 9 is hard to achieve. In fact, it is difficult to get only Omega 3 in the diet! PLEASE, stop mentioning eggs and cholesterol, the connection was debunked more than a decade ago! In fact, dietary cholesterol has very little, if anything to do with blood cholesterol.
By the way, mushrooms are a source of omega oils; some have more than others.
So much great information in that, is it possible to get a transcription?
why you did not stick to the core knowledge and stop the crap of story telling,
so much bullshit. I ate all kind of nuts and seeds in 2 years, and my brain health (depressions, fatigue) didn’t get any better until I introduced fatty fish, beef liver, animal fats and red meat. I got my brain back with animal foods.
I’m using algae based vegan oil and my balance is 1,7:1:) My 41yrs old body is functioning better than when I was 25:):)
Sorry don’t agree with the can beans. To many toxins in the can. As far as packaged soy goes. It is dead food after it is pasteurized. Or what ever chemical they put in there before packing into a container. Algae comes from the Ocean. Mercury is a killer. Sorry anything out of the ocean has mercury. Otherwise good video. ������
Great content, but you didn’t mention that the conversion from ALA to EPA/DHA occurs poorly in the body, around 5%. Also the best sources of ALA, Flaxseed and Chia seeds are very estrogenic and probably not suitable for everyone.
Love your video I subscribed. Nice calm presentation without all the drama:) especially now LOL
No oils, how can i have my salad???? I want to start eating plant based foods only!
No they are not. The oils in flax seeds do not contain EPA and DHA the primary acid that synthesizes the bioavailability of omega3. Also all the nuts and seeds all contain a much higher omega 6 to omega 3 raitio.. I also guarantee all those wallnuts, flax seeds, nut butters and seed oils you buy on the shelves are usually around for longer than you think from the time of processing, the fats are allready oxidised. Polyunsaturated fats are highly unstable when exposed to oxygen light and heat over just a verry short time. They don’t have to taste rancid either for you to know. So they are useless and toxic to the body..
But amount of conversion of aha to epa is very low. So eating fish is essential
I’ve been wanting to take DHA supplements because I figured it might help me with brain power because I am forgetful lately. I eat chia seeds a lot and it’s really nice!
Yea sorry buddy, my canned sardines in extra virgin olive oil will blow away any of ur bs vegans omegas lol
I like english walnuts because they are free and easily accessible where I live.
thanks for providing good info for vegans (and other fish avoiders), good stuff!
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-Isak Dinesen in The Dreamers (1934)
Courtesy: The Asian Age Kolkata Monday 27 May 1996.
Wow brother youve eased almost all my concerns. I really appreciate the tips. A must read for newly Veg-Heads
Hemp or algae are my favorite sources, hemp has a good mix of magnesium and iron to go along with omega 3 as well as a bit of protein:D
The problem is omega 3, from vegetable get concerts in EPA but have near not influence on the DHA level in all the studies I saw. If you have other data I would be happy if you share it with me. The problem of caps fish or algua is that they become rancid quickly and so toxic. The best I can suggest ist take flax seed oil from very good quality what is fucking difficult to find, most are bushit and some fish to be sure. Avoid the caps
You Need DHA and EPA, Whereas, ALA needs to be converted. Very little is converted to DHA and EPA. Most of the fat in the BRAIN is DHA!!! THIS IS PROPAGANDA!!
I just have one question about vegan algal oil supplements… Why are they so expensive? Really! They are ridiculously priced.
You suggest that eating eggs raises you cholesterol levels implying bad cholesterol (LDL).
However, eggs do not raise the ‘bad’ levels. Your liver converts LDL to HDL and vice versa therefore its your liver that decides your good/bad cholesterol levels.
Keep your liver healthy and it will keep you healthy.
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Conversion of ALA to EPA/DHA is less than 1% and only if your microbiome is great. Studies found that 40% population practically can’t convert any ALA to EPA/DHA at all. The only source of omega 3 for vegans are algae pills. If you aren’t taking algae pills you are destroying your brain.
If you eat a vegan diet you don’t have to worry about any of this bologna I only eat fruits vegetables and seeds and I don’t have any problem or deficiency of nothing.
But amount of conversion of aha to epa is very slow. So eating fish is essential
People in Okinawa eat fish 3 times a week and live the longest in the world I’m kind of confused
Salmon and fish our natural diet.Before vegan became a trend eat more pills and supplements.
I THINK WE SHOULD ALL STOP EATING…….Everything’s a poison.
Just drink water…..which is also poison.
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Fish dont accumulate the omega 3 in their tissue, they convert the omega 3s into EPA and DHA.
And fishing is extremely sustainable, try paying attention to who you’re buying from and how fish populations are doing.
But knowing Vegans, I’m talking to a brick wall.
PS: Fibre comes in two forms, and is subjective to a person’s diet and gene. If you’re keto, you wont need as much and some people actually have bad reactions to even small amounts fibre.
Getting enough Omega 6 from whole foods is just as important as getting enough Omega 3.
Hands down to them guys trying to make change and help with whats going on in the fishing industry. But SOY…. really? Its 2020 and soy is still being used? Do your research on SOY. Im so sick of seeing soy in 70% of vegan products or supplements.
The salad green purslane is also rich in ALA. Leafy greens in general contain it, too.
Also can you do a video on the effectiveness of health store herbs? Are they effective?
After watching this I just purchased a case load of omega 3 fish oil pills.
Sticking to my Keto/Carnivore diet. Allergic to walnuts anyway.
Please stop pushing misinformation LIVEKINDLY. ALA is vastly inferior to EPA and DHA, older people can’t even convert ALA to EPA effectively and studies with ALA have demonstrated that it does not increase blood levels of DHA. Being omega 3 deficient as a vegan is simply part of the territory. The best you can do is obsessively eat walnuts and even then they will only increase blood levels of EPA. Very few vegans will consistently take Algae oil since it is fairly nasty stuff (algae oil burp, heart burn, etc…). It should be noted that even if you ate walnuts and Algae oil, you would still end up with an iodine deficiency since this critical mineral is not present in a vegan diet (not to mention several other vitamins and minerals commonly deficient amongst vegans like calcium, zinc, iron, B2 and B12, among others). All that said, of course our oceans and fisheries are in trouble and we must figure out a sustainable path forward.
I just subscribed. I gave up meat, poultry and dairy. I’m trying to learn a different life style and ways of eating right.
It’s actually %3-5 percent for people who have balanced omega 3 and omega 6 ratio. for people who have escalated levels of omega 6 (like plant based diet followers) that conversation rate (like that vegan doctor from PCRM says) drops to %1-2. This information is known by livekindly, neil barnard of pcrm. we have discussed this many times. They will not cite those sources, cause they have to cherry pick information to con people into this malnutrition diet. I wonder how those doctors working for the benefit of an organization that is not even a physician’s committee but an animal rights organization (pcrm is not a medical organization, search for it, it’s an animal rights organization supported by PETA)
Just think about it; makers of these videos are TOLD about these facts with SCIENTIFIC papers cited over and over again. They are still ignoring and deceiving the public. Don’t you think those doctors need to get their licenses revoked? They are lying relentlessly.
https://www.ncbi.nlm.nih.gov/pubmed/9637947
“More specifically, most studies in humans have shown that whereas a certain, though restricted, conversion of high doses of ALA to EPA occurs, conversion to DHA is severely restricted. The use of ALA labelled with radioisotopes suggested that with a background diet high in saturated fat conversion to long-chain metabolites is approximately 6% for EPA and 3.8% for DHA. With a diet rich in n-6 PUFA, conversion is reduced by 40 to 50%.”
I ate omega 3 capsules for the first time yesterday, which was 300mg but after eating it I started having headaches, what is the reason for this, should I eat it or not please tell me thank you.