1. Get Healthy
P. Anna Paddon
Get Healthy Eating
Omega 3's and Omega 6's
Eat Locally Grown
Vegetables and Grains
Health & Nutrition
December 18 2012 High In Omega's.
P. Anna Paddon Health & Nutrition Dec 18 2012

2. Get Healthy
Eating foods such as fruit, vegetables, fish, nuts,
and whole grains to obtain Omega 3 and 5,
to protect our health, to keep our blood vessels in top shape.
• Eat five to nine servings a day of colorful fruits and vegetables, at each meal, fill half your plate with fruits and vegetables,
the antioxidants: leafy greens, deep red tomatoes, blueberries, and carrots Stop unstable molecules from damaging healthy cells.
• Three particular antioxidants -- vitamin C, zinc, and beta-carotene -- protect your vision. Dark green leafy vegetables -- spinach,
kale, collard, and mustard greens -- help the most.
Help your eyes when you eat bright-colored produce, including corn, peppers, oranges, and cantaloupe.
• Eat lots of yellow and green vegetables high in vitamin C he Antioxidants.
• Grapes contain a powerful antioxidant called resveratrol.
Whole grains -- Eat three servings of whole grains a day.: rich in fiber -- oats, quinoa, barley, wheat, and brown rice .
Eat two servings a week of Omega-3 fatty acids for the essential fatty acids (EFA's) needed for health:
Vegetarian and Vegans also derive EFA's from Omega 3 and 6.
Eat fish, two servings a week of Omega-3 fatty acids fish: salmon, lake trout, or tuna.
Omega-3 fatty acids fish in a can: choose albacore packed in water for the most omega-3s.
echium oil (Echium plantagineum) algal oil
(Schizochytrium sp.) medium chain triglycerides,
Health & Nutrition high oleic sunflower oil, all natural flavouring, Eat Omega 3 and 6 vegetables,
lecithin (from sunflower oil), green tea extract,
December 18 2012 natural vitamin E, ascorbyl palmitate, rosemary fruit, grains, and protein.
extract
Eat Healthy.
P. Anna Paddon Health & Nutrition Dec 18 2012

3. Get Healthy
●
What Are Omega Fatty Acids?
http://www.savvyvegetarian.com/articles/omega-3-vegetarians-vegans.php
Healthy Fats For Vegetarian and Vegan Diets
How To Get The Right Balance of Omega 3 & Omega 6 In Your Diet
By Dr. Linda Posch, MS SLP ND : whole food and phytonutrient rich diet .
Omega 3 and Omega 6 are the two main categories of Essential Fatty Acids (EFA’s), which are important for good health.
They are not made by our bodies and must be obtained from foods or supplements.
Omega 9’s are necessary to health, but aren’t called ‘essential’, because the body can produce Omega 9.
Omega 3 Fatty Acids are obtained from Linolenic Acid, Omega 6 from Linoleic Acid, and Omega 9 from Oleic Acid.
• EFA’s have been enjoying a heyday for several years since research has proven that they play a major role in helping to maintain good health.
• EFA’s boost the nervous, immune, reproductive and cardiovascular systems.
• EFA’s are vital in cell membrane formation and function, through which nutrients are absorbed into the cells and waste excreted.
• EFA’s are important for everybody, from babies to the elderly. In America, where Omega 3’s are usually obtained through cold-water fish and flax oil,
many vegetarians don’t have the right amount of Omega 3 in their food.
The disproportionate amount of Omega 6 in their diet may accumulate in the body tissues, which according to research,
could lead to degenerative diseases – such as heart attack and stroke, cancer and arthritis.
echium oil (Echium plantagineum) algal oil
(Schizochytrium sp.) medium chain triglycerides,
Health & Nutrition high oleic sunflower oil, all natural flavouring, Eat Omega 3 and 6 vegetables,
lecithin (from sunflower oil), green tea extract,
December 18 2012 natural vitamin E, ascorbyl palmitate, rosemary fruit, grains, and protein.
extract
Eat Healthy.
P. Anna Paddon Health & Nutrition Dec 18 2012

4. Get Healthy
●
What Are Omega Fatty Acids?
●
Healthy Fats For Vegetarian and Vegan Diets
●
How To Get The Right Balance of Omega 3 & Omega 6 In Your Diet
●
By Dr. Linda Posch, MS SLP ND : whole food and phytonutrient rich diet .
●
Omega 3 and Omega 6: Sources of Omega 3 Fatty Acids
Sources of Omega 3 Fatty Acids The three chief omega 3’s that we get from our food sources are alpha-linolenic acid (ALA), eicosapentaenoic acid
(EPA), and docosahexaenoic acid (DHA). EPA is connected to a lower risk of cardiovascular disease and DHA to proper nerve and brain development
and function. Our bodies should convert ALA to EPA and DHA, but some people may have trouble with this conversion, due to some
unique aspect of their physiology. To get EPA and DHA in their diets, vegetarians should concentrate on leafy greens, cruciferous vegetables,
walnuts and spirulina. We don't often think of vegetables as sources rich in fatty acids, but the sum of the parts quickly add up in a
vegetarian diet. Other vegetarian food sources provide ALA, the indirect form of Omega 3 fatty acids. 1 tablespoon of flax oil per day seems to provide
enough ALA for conversion to daily therapeutic amounts of EPA and DHA. Hemp seeds, pumpkin seeds and sesame seeds are also
good sources of ALA. Brazil nuts, wheat germ, wheat germ oil, soybean oil and canola oil also contain significant amounts. There is no reason for
vegetarians to be deficient in Omega 3 fatty acids, especially EPA and DHA. What Is Omega 6? The major omega 6 is Linoleic Acid, which is converted by
the body into Gamma Linolenic Acid (GLA). This provides another natural defense against such diseases as cancer, rheumatoid arthritis, eczema,
psoriasis, diabetic neuropathy and PMS. Although most Americans consume a disproportionate amount of Omega 6, it may not be converted to GLA because
of metabolic problems associated with diabetes, alcohol consumption, trans fatty acids in processed foods, smoking, stress, or illness.
Eliminating the above mentioned stressors is necessary for building health and wellness. Taking capsules of evening primrose oil, borage oil, and black currant
seed oil can supplement food sources of GLA listed below. Food So urces of Omega 6 Fatty A cids Only nature could function so perfectly offering the right balance of
Omega 6 and Omega 3 fatty acids in foods such as: flax seeds, hemp seeds, sunflower seeds and grape seeds. Food sources of Omega 6 fatty acids include pistachios, olive oil,
chestnut oil and olives. Many of the oils we use for cooking are comprised o f linoleic acid, which is one reason why our Omega ratios are off kilter.
Soybean oil, corn oil, sunflower oil, and cottonseed oil are routinely used in processed foods. Many o f these oils are refined.
Health & Nutrition Eat Omega 3 and 6 vegetables,
December 18 2012 fruit, grains, and protein.
Eat Healthy.
P. Anna Paddon Health & Nutrition Dec 18 2012

5. Get Healthy
●
What Are Omega Fatty Acids?
●
Healthy Fats For Vegetarian and Vegan Diets
●
How To Get The Right Balance of Omega 3 & Omega 6 In Your Diet
●
By Dr. Linda Posch, MS SLP ND : whole food and phytonutrient rich diet .
●
Omega 3 and Omega 6: Sources of Omega 3 Fatty Acids
To avoid over-consumption of Omega 6 fatty acids, reduce or eliminate refined oils and processed foods, and read ingredient labels. Food Sources of
Omega 6 Fatty Acids Omega 9 Fatty A cids are monounsaturated oleic acid, ra ther than polyunsaturated, that is beneficial
in reducing risk facto rs of heart disease, arteriosclerosis, and cancer. 1-2 tablespoons of olive oil daily is a good way of getting Omega 9 fatty acids in the diet.
Some may be familiar with the low levels of heart disease in the Mediterranean region, which has a lot of olive oil in the daily diet.
Other foods rich in Omega 9 fatty acids are: olives, avocados and nuts: macadamia, pistachio , peanuts, almonds, sesame, cashew, peca n and hazelnuts.
Omega 3 and Omega 6 Fatty Acids Together Omega 3 and Omega 6 are involved in a large number of metabolic processes, a nd they need to be in the
right balance for healthy functioning. In the last century or longer, proper dietary ratios have been disrupted by 'progress'.
Abundant food, with emphasis on animal products, and food processing, have stripped away the healthy foods and fats which a re a
ba sic biological need. When Omega 3 fatty acids are out of balance, with too much Omega 6, the typical result is inflammatio n. This is a silent infla mmation
that you can't feel. Unfortunately, many people have chronic inflammation because of less than optimal levels of Omega 3 fatty acids
along with abundant Omega 6. This imbalance has long-term term disastrous effects, resulting in conditions such as heart disease, cancer, diabetes, stroke,
arthritis and auto-immune disease. The proper ratio of Omega 3 to Omega 6 is between 1:1 and 1:4. A typical A merican diet may have 10 – 30 times as
much Omega 6 as Omega 3. This is due to heavy consumption of grain-fed meats, beef, pork and poultry - and polyunsaturated oils, high in Omega 6,
which are often used in fast food restaurants, processed food, and home cooking. To prevent fatty acid d eficiencies, vegans must be careful to get
Alpha-linolenic acid (ALA), an essential fatty acid, from food or supplements.
For female adult vegans, 1800-4400 milligrams of ALA is recommend ed,
and for male adult vegans, 2250-5300 mil. Vegetarian sources of ALA should include the following foo ds: ground flaxseed and flaxseed oil, various soy products,
soybean oil, hemp and canola oil. These are the quickest and most concentrated sources of Omega 3 available. There is no reason for any vegeta rian
or vegan to be deficient in healthy Omega 3 fatty acids, if they consume the d ietary sources of Omega 3 listed above. DHA is especially useful for pregnant and
breastfeeding vegans, as well as diabetics and those troubled with high blood pressure or other forms of heart disease. To reduce the risk of heart disease, dosages of
DHA are recommended at between 500 and 1800 milligrams. Pregnant and breastfeeding women are recommended dosages between 200-300 milligra ms
Health & Nutrition Eat Omega 3 and 6 vegetables, fruit,
December 18 2012 grains, and protein. Eat Healthy.
P. Anna Paddon Health & Nutrition Dec 18 2012

6. Get Healthy
Get Healthy Skin
Eat Omega's
Your Body Produces Omega 9
Eat Fresh Vegetables and Fruit
For Omega 3 and 6.
Health & Nutrition
December 18 2012
Locally Grown.
P. Anna Paddon Health & Nutrition Dec 18 2012

7. Get Healthy
Get Healthy Skin
Eat Omega's
Your Body Produces Omega 9
Eat Fresh Vegetables and Fruit
For Omega 3 and 6.
Health & Nutrition
December 18 2012
Locally Grown.
P. Anna Paddon Health & Nutrition Dec 18 2012