Essential Fatty acids in Indian Vegetarian foods

There are three essential fatty acids (EFA) that are needed for maintenance of every cell, tissue and organ

Omega 3 fatty acids can lower total Cholesterol, lower bad Cholesterol (LDL), lower Triglycerides, raise or maintain good Cholesterol (HDL), develop help fetal brain and vision, maintain brain and vision for the elderly.

What are good fetal brain foods?

Good Fats, Bad Fats

Omega Acids Nuts and Oils Table

Omega 3 Alpha Linolenic Acid (ALA)

It can be converted by human body to EPA and EPA into DHA.

Food Sources

Flaxseed (The best source for LNA)

Hempseeds

Walnuts (The best nut)

Pistachios

Pumpkin seeds

Brazil Nuts

Sesame seeds

Avocado (The best fruit)

Dark green leafy vegetables (Spinach, Kale, Mustard greens, Collard)

Canola Oil (Best source for omega 3 for cooking)

Soybean oil

The best source for DHA are fish such as Salmon, Mackerel, sardines, anchovies, albacore Tuna, and Northern ocean algae.

Do not try to grow Flaxseed in your back yard at home. Unripe flax seeds contain natural cyanide.

Omega 6 Linoleic acid (LA)

It can be converted in to GLA, DGLA, and AA. GLA is synthesized with EPA (Omega 3) to form needed Eicosanoids.

Food Sources

Flax seeds

Hempseeds

Grape seeds

Pumpkin Seeds

Pine nuts

Pistachios

Sunflower seeds

Olive oil

Borage oil

Black Currant seeds

Chestnuts

Chicken

Cooking oils: Corn, Safflower, soybean, olive oil, cotton seeds

GLA is found in Borage seeds, Black Currant seeds

AA is found in Meats, Eggs, and Dairy products

Omega 9 Oleic Acid

Omega 9 is of little concern. This is a monounsaturated fat, can be synthesized by human body from EFA with ease.

Food sources

Olives and olive oil

Avocados

Almonds

Peanuts

Sesame seeds

Pecans

Pistachios

Cashew nuts

Hazel nuts

Macadamia Nuts

Factors that inhibit conversion

1. Saturated fats: Ghee, butter

2. Transfats: Vanaspati, Margarines

3. Lack of minerals (magnesium, selenium, zinc)

4. Lack of Vitamins (B3, B6, Beta-carotene, C, and E)

5. Sugar

6. Aging

7. Obesity

8. Diabetes

Indian Vegetarian Diet

The major problem is the most valued Omega 3 acid known as DHA. DHA is needed for the most important tissues Brain, Vision (Retina), adrenal, testes, lower cholesterol and triglycerides.

The major food source for DHA is fish and marine algae. On the coastal regions of India, fish is readily consumed except for orthodox Hindus. People who do not eat fish, the diet has to depend on conversion from ALA to EPA, and from EPA to DHA. The best sources are Flaxseeds, Walnuts, and Canola oil. In addition, there has to be a concerted effort to avoid saturated fats, transfats, and sugars.

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