As there are a lot of vegans and vegetarians nowadays, especially on the HSU campus, it is important to keep them in mind when discussing sources of Essential Fatty Acids. I have compiled a list of Vegan and Veggie-friendly sources for those who may be interested.
The two polyunsaturated fatty acids that are essential to our body and health are Linoleic Acid and Alpha Linolenic Acid. These two EFAs are necessary for maintaining cell membrane, blood clotting and making prostaglandins. Other functions of these dietary fats are to allow the body to absorb the fat-soluble vitamins A, D, E and K, as well as regulating cholesterol metabolism. Below are some food sources of these two EFAs.
Linoleic Acid (the Omega 6s)
Veggies Flaxseed
Fruit Mustard Seed
Nuts Pumkin Seed
Grains Soya Bean
Seeds Green Leafy Veggies
Oils made from: Grains
Safflower Spirulina
Sunflower Oils made from:
Corn Linseed
Soya Rapeseed
Evening Primrose Soya Bean
Pumkin
Wheatgerm
Alpha Linolenic Acids (the Omega 3s)
Flaxseed
Mustard Seed
Pumkin Seed
Soya Bean
Green Leafy Veggies
Grains
Spirulina
Oils made from:
Linseed
Rapeseed
Soya Bean
Hopefully this list will reassure those out there that are vegetarian or vegan that there are plenty of options for them and that they mustn't skip out on this "essential" part of the diet.
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4 comments:
I appreciate your list and I am not a vegetarian nor a vegan, but I was at one time. However, I really was unfamiliar with some of things on your list, but I guess you just have to stick to what you know. Thanks!
I agree that many people do not get enough omega 3's in their diet and are more inclined to take in more omega 6's. There is a greater deficiency in omega 3's and I like that you listed some ways to fulfill those needs. I think that the easiest and healthiest way to get it is from 1 tabl. of flaxseed per day. I feel that it's an easy way to incorporate this into ones diet and it hardly takes any effort!
Good to see that there are so many options for the vegetarians, etc. out there. I didn't see your "original essay" about your topic on your blog anywhere...did I miss it or is it just not done yet? Just so you know (I wasn't aware of this until today), but next week is the last week we can modify our blogs before the final grading so you probably wanna get that essay done asap to get credit for it. :)
I know that when I think of a vegan or vegetarian diet I think that those people are missing out on those essential fatty acids. This list is really good with lots of options. Some of the items would to be harder to get if you didn't live here but still a lot you can get anywhere.
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