The Truth About Omega's.
For a long time I was unsure about Omega-3 and Omega-6, and frankly, I knew next to nothing about them. All I knew was that they were 'essential fatty acids', or EFA's- and that I needed to be eating them in the 'right' ratio for a healthy fat intake. However, I wasn't given any real instruction into why exactly I needed them- or what they did for me- not even told what I required as a minimum. Now, after reading a section of the book The 80/10/10 Diet by Dr. Doug Graham, which I highly recommend, I am now well informed of what is actually essential and what is marketing.
I had for some time been consuming 'nuts' and/(as) seeds for these beneficial nutrients. Believing in the products' packaging, which implied they were the best sources for EFA's and essential for my health- I ate these almost everyday in their specified serving sizes.
I stopped eating these, however, when I realized that every time I ate them they caused me to break-out, in acne. Now I know it has to do with the composition of the seeds. Being highly indigestible/unusable, the body gets rid of these fatty and compact seed proteins through the skin.
After seeing Tarah Shannon, as gorgeous as she is, talking about why she stopped eating nuts/seeds/coconut- to clear her acne- I was inspired to stop consuming them and see if this would work for me, too.
I still have my hemp, chia, and coconut stocked away- so I'll give them a go on another day, perhaps. Sometimes people who are allergic to foods- after they 'clean house', and heal- can again include these foods when becoming regular to the 80/10/10 diet. Knowing how good it feels living on simple, mouthwatering, fruits and vegetables, it won't matter either way. ;)
So- the question is, am I getting enough EFA's without seeds, and can you?
Yes, thankfully, I can safely say that I am, and you can, too! By simply following the 80/10/10 guidelines and eating a diet with sufficient calories from fruits, additional leafy greens, and fruit-vegetables- I get more then 1.1g of ALA and LA (Omega-3, and 6) - the daily amount required for proper bodily functions. Usually, I eat around 2,500 calories, so my EFA intake is higher, naturally. 1.1 Is the minimum recommend daily value, whereas 1.6g is the maximum, so keep the cal's up to be safe. And I'm not saying you can't eat foods that put you over your EFA limits- or even under on some days- just sayin', throughout the year, this guideline from the U.S. Institute of Medicine- should be your aim.
Surprisingly, the lower limit of 1.1g is also the ratio that should be followed and is easily achieved on a frugivorous diet, with an equal proportion of Omega-3's to Omega-6's, 1 per 1 (1:1). The same composition of fatty acids in the brain! So you can take my word for it, or you can believe your SAD doctor who says to eat more fat to balance out the effects of the overabundant supply of Omega-6's in the SAD diet. In reality though, you should be cutting out both the diet and the doctor who go against your drive to learn how to, and eventually live healthfully, which means low-fat, not extra.
Below are some sources of EFA's that I'm familiar with... Note: Nuts and seeds should be used sparingly. Some people can handle nuts and seeds, and some cannot. So, my recommendation is to first eat only fruits and vegetables, and then after you've created a super healthy environment within you- try adding in seeds and 'nuts'. In nature, seeds are only available for a short time period anyway, and thus aren't feasible to be included as a staple of a human diet- which thrives on daily fruit intake- not dehydrated, concentrated, fattening, unfresh, and in some cases, moldy- nuts and seeds. Avocados are a good one to limit aswell because they are also high in fat and strictly seasonal in nature.
Omega 3 : 6 Ratios
1 Medium Banana -- 0.03 : 0.05 - 10 Bananas -- 0.32 : 0.54
1 Medium Apple -- 0.02 : 0.08 - 5 Apples -- 0.8 : 0.39
1 Medium Mango -- 0.17 : 0.06 - 5 Mangoes -- 0.86 : 0.32
1 Large Peach -- <0.01 : 0.15 - 15 Peaches -- 0.05 : 2.21
1 Kiwi -- 0.03 : 0.17 - 25 Kiwis -- 0.72 : 4.24
1 Watermelon -- 0 : 2.26
1 Honeydew -- 0.33 : 0.26
1 Cantaloupe -- 0.25 : 0.19
1 Papaya -- 0.37 : 0.09
1 Pineapple -- 0.15 : 0.21
1 Pint Strawberries - 0.23 : 0.32
16 oz. Cherries -- 0.12 : 0.12
16 oz. Blackberries -- 0.43 : 0.84
16 oz. Raspberries -- 0.57 : 1.13
16 oz. Blueberries -- 0.26 : 0.40
1 Medium Orange -- 0.01 : 0.03 - 15 Oranges -- 0.19 : 0.50
1 Medium Tomato -- <0.01 : 0.15 - 5 Tomatoes -- 0.03 : 0.73
1 Head Romaine Lettuce -- 0.71 : 0.29
15 Stalks Celery -- 0 : 0.76
1 Avocado -- 0.29 : 4.80**
1 1/2 tsp. Chia Seed -- 0.64 : 0.2*
3 tbsp. Hemp Seed -- 7.5 : 3.0*
* These are serving suggestions as labeled! I recommend not eating this amount everyday, more like every week, spread out, if that.
**It's best to eat only a half of an avocado per day maximum, any more and your body won't be absorbing glucose from your bloodstream because the excessive amount of fat in the blood suspends the sugars assimilation, and every cell thrives on simple sugars. When consumed, these essential Polyunsaturated fats, as ALA (Omega 3) and LA (Omega 6), contribute to the healthy functioning of the skin, blood, and heartbeat, as well as the development and growth of our bodies.
Mix it up! Don't eat too much or too little of anything- and research, check http://www.cronometer.com if you're not sure about something. Ask yourself these questions before you consume. "What's Seasonal?, What's Optimal?, What's Appropriate?, and What's Responsible?" S.O.A.R.! :D
Remember to check out the book by Dr. Doug Graham called The 80/10/10 Diet. You'll want the tangible version most likely. If you can't afford it though, contact me via my e-mail: wholisticallyhuman@gmail.com.
