The Vegan Life

The following is excerpted from an article by Brenda Davis, RD. For the full article go to: http://www.vegetariannutrition.net/vn_articles/essential_fatty_acids.htm


"It is generally assumed that North Americans need not worry about getting enough fat of any kind, but as research unfolds, a fatal flaw in this thinking is revealed. Not all fats are damaging to health. Some fats are protective, and two in particular are essential to life – they are the essential fatty acids (EFA), linoleic acid (omega-6) and alpha-linolenic acid (omega-3)."


"Changes in our food supply since the industrial revolution have jeopardized both the quantity and balance of these nutrients. Our current dietary pattern provides excessive amounts of omega-6 fatty acids in relation to omega-3 fatty acid content. This imbalance of essential fatty acids affects vegetarians at least as much as omnivores. In addition, the trend towards very low fat vegetarian diets (10% or less of calories from fat) may further compromise essential fatty acid intake.................................."


"Essential fatty acids are necessary for the formation of healthy cell membranes, the proper development and functioning of the brain and nervous system, and for the production of hormone-like substances called eicosanoids (thromboxanes, leukotrienes, prostaglandins). These chemicals regulate numerous body functions including blood pressure, blood viscosity, vasoconstriction, immune and inflammatory responses"


The Vegan Health Study: http://www.veganhealthstudy.org,/ suggests the following to insure a healthful intake and balance of essential fatty acids.


"Aim for 3 to 5 grams of alpha-linolenic acid per day for most adults. This can be achieved by consuming 2 Tablespoons. freshly ground flax seeds or 2 teaspoons. of fresh flaxseed oil daily (add to gravies, cereals, smoothies, salads etc.), or an equal amount of alpha-linolenic acid from a combination of foods such as hempseed oil, hempseeds, walnuts and organic canola oil. If taking omega-3 fats in the above forms is impractical or undesirable, consider taking an algae-derived DHA supplement (300 mg./day, in "vegi-cap"), available at natural food stores. This is particularly important for those who may have increased needs (e.g. pregnant or lactating women), or reduced ability to convert alpha-linolenic acid to EPA and DHA (e.g. people with diabetes or hypertension)."


The following information, from Nutrition Answers by Virginia Messina, MPH RD, was found on the web site of The Vegetarian Nutrition Dietetic Practice Group: http://www.vegetariannutrition.net/vn_articles/essential_fatty_acids.htm


"* Include a good source of alpha-linolenic acid in your diet every day. Good sources include ground flax seed (and it must be ground), walnuts, hemp seed products (such as veggie burgers or cheese made from hemp), canola oil or soybean oil, sea vegetables or generous quantities of leafy green vegetables."


" * Also, reduce the use of vegetable oils that are high in linoleic acid. These include sunflower, safflower, corn and sesame oils. Instead of these, use more soybean and canola oil, which are good sources of ALA, and also olive oil. Even though olive oil is not high in ALA, it is low in LA and it is a good source of monounsaturated fats."


" * Limit consumption of foods that are rich in trans-fatty acids such as margarine, vegetable shortening, and processed foods."


The following is excerpted from by Brenda Davis ‘s article at http://www.vegetariannutrition.net/vn_articles/essential_fatty_acids.htm

"The oil from flaxseeds is highly unsaturated, thus will be easily damaged upon exposure to light, heat or air. Flaxseed oil can be purchased in the refrigerator section of natural food stores. It is packaged in black plastic bottles or dark brown glass bottles to protect it from light. The oil must be kept refrigerated and will stay fresh for up to 8 weeks after it is opened. One should check the expiration date. Flax oil that will not be used within this time should be frozen. It normally lasts for a year or more in the freezer. Rancid flax oil will smell "skunky" and should be discarded."


"Flax oil should never be exposed to direct heat, thus it should not be used in cooking. It works well as a salad dressing base or as a tasty topping for pasta, potatoes, rice or vegetables (garlic/chili flavored flaxseed oil is a great choice). It can also be added to hot cereal, soup, sauces, dips or blender drinks. Mix flax oil with butter or a non-hydrogenated margarine for an omega-3-rich spread. The oil can also be taken as a supplement (1-2 tsp./day or in pill form for those who don’t like the taste)."


"Whole flaxseeds are protected by a hard outer coat and will last for many months in your pantry. Unfortunately, because the seeds are so small, they generally enter the gastrointestinal system intact, and exit intact also. To enhance the digestibility of flaxseeds, simply grind them in a blender or a coffee grinder. Flaxseeds can be purchased in the bulk section of natural food stores and in most large grocery stores. Once flaxseeds are ground they go rancid quickly, thus should be stored in the refrigerator or freezer."


"Ground flaxseeds can be sprinkled on salad or cereal. The soluble fiber in the seeds will make the liquid in your cereal very thick if it sits for too long. Ground flaxseed also makes an excellent egg replacer. One tablespoon of ground flax mixed with 3 tablespoons of liquid replaces one egg in baking. This works especially well in muffins, pancakes, cookies and cakes".