| Oil | Source | Cost/Lt | Saturates | Monounsaturates | Polyunsaturates | ||||||
| 16.0 Palmitic | 18.0 Stearic | Ω
9 : 18.1 (Oleic) | Ω 6 : 18.2 (Linoleic) | Ω 6 : 18.3 (G-Linolenic | Ω
3 : 18.3 (A-Linolenic) | ||||||
| perrila | 1 | 6% | 2% | 17% | 15% | 61% | |||||
| linseed | 1 | 3% | 7% | 21% | 16% | 53% | |||||
| Hemp, O | Good Oil | £8 Mar08 | 13.9% | 18.9% | 18.9% | 67.2% | 48.0% | 19.1% | |||
| Hemp, L | Good Oil | £8 Mar08 | 9.2% | 9% | 12.8% | 12.3% | 78% | 56.6% | 18.7% | ||
| Hemp | 3 | 6-9 | 2-3 | 10-16 | 50-70 | 15-25 | |||||
| soya | 1 | 11% | 4% | 23% | 51% | 7% | |||||
| Olive | Clearspring | £8 Jan07 | 13.0% | 72.8% | 71.7% | 8.0% | 00.7% | ||||
| Olive | 1 | 14% | 3% | 71% | 10% | 0% | |||||
| Sunflower | Clearspring | 11% | 26% | 63% | 0.1% | ||||||
| sunflower | 1 | 6% | 4% | 24% | 65% | 0% | |||||
| sunfl | 1 | 6% | 4% | 24% | 65% | 0% | |||||
| eve.primrose | 1 | 6% | 1% | 11% | 72% | 10% | 1% | ||||
| safflower | 1 | 7% | 3% | 15% | 75% | 0% | |||||
| walnut | 1 | 7% | 2% | 15% | 60% | 0% | |||||
| borrage | 1 | 11% | 4% | 16% | 39% | 24% | 0% | ||||
| peanut | 2 | 18% | 10% | 3% | 48% | 47% | 34% | 33% | |||
| sesame | 2 | 9% | 5% | 41% | 43% | ||||||
| grapeseed | |||||||||||
| coconut | 2 | 87% | 6% | 2% | |||||||
| cocao | 63% | 34.4% | 2.9% | 0.1% | |||||||
| spirulina | |||||||||||
| blackcurrant | |||||||||||
| rape seed | 4% | 1.5% | 58% | 20% | 9% | ||||||
Seeds and nut sources of Omega-3Walnuts, butternuts, canola oil, and especially flaxseeds and flaxseed oil, which contain a lot of Omega-3 in the form of alpha-linolenic acid (LNA), which our body converts to EPA and DHA. Purslane, a low-growing plant, has been found to have the highest level of Omega-3, Vitamins C and E among green leafy vegetables. Fish and shellfish contain only small amount of LNA but a large amount of Omega-3s in the form of EPA and DHA, as in seaweeds. Flaxseed is richest in non-fish LNA. Other sources include macademia nuts, olives, soy protein (tofu), oat and wheat germ, bean sprouts, hickory nuts, spirulina, and lamb."
Beans an Peas and Omega-3The high protein content of legume seeds, such as in beans, peas and lentils, make them a potential source of high quality nourishment, enhanced by impressive stores of minerals, including magnesium, potassium, phosphorus, iron and molybdenum, as well as B vitamins such as folate and thiamine. All legumes contain both omega-3 and omega-6 fatty acids, with kidney and pinto beans particularly high in omega-3.
Flax Oil
Most commonly in the modern America diet, healthy omega-3 fatty acids
found in seafood and flax oil are displaced by a far greater intake of
omega-6 fatty acids prevalent in corn, safflower, cottonseed and
sunflower oils and saturated fat in beef, dairy and fried foods. . . .
saturated fat induce far greater weight gain than diets that
emphasize omega-3 fatty acids. Indeed, in this study, all groups
consumed equivalent calories and grams of fat, but the difference
between a soybean-oil diet and one rich in omega-3 fatty acids was the
difference in weight between a 225 and a 150 pound man
Reducing Omega 6
Omega-6 fatty acids in the diet were inversely related to lower plasma
levels of omega-3 fatty acids. A one gram increase in the dietary
intake of omega-6 fatty acids was associated with a 0.16% decrease in
plasma n–3 PUFA levels at 18 months and a 0.05% decrease in
plasma omega-3 fatty acids at three years.
Dietary intake of omega-6 fatty acids was positively associated with
plasma omega-6 fatty acids levels in both groups. These findings also
supports earlier work showing that omega-6 fatty acids biochemically
compete with omega-3 fatty acids.
Study Quote:..."the effectiveness of omega-3 fatty
polyunsaturated acid supplementation in increasing plasma omega-3 fatty
polyunsaturated acid levels is enhanced by restricting background
dietary intake of omega-6 polyunsaturated fatty acids."
See also: omega-3 omega-6 aggression.html omega-lipids