Do You Know of a List of Quantities and Rat... - Healthy Eating

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Do You Know of a List of Quantities and Ratios of Omega 3 to Omega 6 in Common WFPB/ Vegan Foods?

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[WFPB = Whole Foods Plant Based]

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If you know of such a list, would you mind sharing its source/ link?🤔

If not, do you have any ideas of where I might find 🔎 such a list? 🤔

(I’m stumped. 🤷‍♂️ 🤦‍♀️ )

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Per usual, I’ve:

. . . • ‘Google Scholar’ searched "ratio of ‘Omega 3’ and ‘Omega 6’ for common plant foods": scholar.google.com/scholar?...”omega+3%22+and+%22omega+6%22+for+common+plant+foods&btnG=

[Which comes up with scholarly 🎓 works 📜 , which is a struggle to comprehend 😳 🤯 🥴 for us ‘untrained layman’. No simple/ comprehensive list seen 📝 👀 .]

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. . . Searched HealthUnlocked forums for "Omega 3 & Omega 6":

. . . . . • Healthy Eating: healthunlocked.com/healthye...

. . . . . • Vegan Foods for Life: healthunlocked.com/veganfoo...

. . . . . . And, found interesting info, but didn’t find a List of Quantities & Ratios of Omega 3 to Omega 6 in Common WFPB/ Vegan Foods. 😳 ]

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If you’re ‘search 🔎 savvy’ & know how to go about finding such a list 📝 , I’d greatly appreciate 🙏 any help you can provide.

Any pointers 👉 💡 , much appreciated. 😌

Thank you. 🙏 😌

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[Oh, this is what I’d recently learned as an interesting ‘aside’ from an interview with Dr. Brooke Goldner ( plantsuperpowers.com/dr-bro... ) of "Goodbye Lupus" & what spurred the aforementioned query. BG mentioned that instead of taking (vegan) Algae DHA/ Omega-3 supplements (which are all(?) in (Omega-6 laden) vegetable oil ☹️ ), we can by-pass those pricey Omega-6, oil-based supplements whose Omega-3 Algae ‘benefits’ are possibly outweighed?/ negated? by being in Omega 6 oil, such as sunflower oil 🌻💧. Instead we can ingest (far less pricey) freshly ground flax seeds. Doh! 🤦‍♀️ [May be inconvenience/ nuisance to grind (& ingest) flax seeds daily, yet for by-passing Omega-6 oil (& significant cost 💰 savings) it may be well worth the inconvenience of ‘the daily grind’. 😬 👍👍 ] This is what raised further investigation into other (non-animal) foods containing high Omega 3 (in relation to Omega 6) in common WFPB (non-animal, non-oil, ‘vegan’) foods.]

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Supplemental Omega 3 & Omega 6 infographics if topic interests you:

. . . • Omega 3 and Omega 6: mindbodyplate.files.wordpre...

. . . • Omega-3 in Plant Foods: 4.bp.blogspot.com/-tG7LCPAv...

. . . • 10 Plant Foods High in Omega-3 and How to Add Them to Your Diet: theveganjunction.com/10-pla...

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[This query is also posted at ‘Vegan Foods for Life’ forum: healthunlocked.com/veganfoo... ]

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16 Replies
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Additional info if you’re interested:

Google searching "Ratio of Omega 3 & Omega 6 in common foods" results in:

. . . • google.com/search?as_q=Rati...

in:

. . . • Wikipedia: Ratio of fatty acids in different foods: en.m.wikipedia.org/wiki/Rat...

[I’m also not sure how "accurate/ authoritative/ reliable" these sources are . . . 🤔 🙃 😯 ]

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Also, interesting charts (under ‘Image’ tab) appear:

. . . • Omega 3 & Omega 6 in Common Foods: 3.bp.blogspot.com/_9mNHNOMq...

. . . • Nuts/ seeds: 44uc8dkwa8q3f5b66w13vilg-wp...

. . . • Greens: 44uc8dkwa8q3f5b66w13vilg-wp...

. . . • Ratio of Omega 3 & Omega 6 in common foods: pinterest.com/pin/329114685...

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Additional interesting sources under "MyFoodData.com" website:

. . . • Top 10 Foods Highest in Omega 3 Fatty Acids: myfooddata.com/articles/hig...

. . . • Top 10 Foods with the Highest Omega 3 to Omega 6 Ratio: myfooddata.com/articles/foo...

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Also, found this interesting Nutrients in Foods Tool (under "MyFoodData.com" tools.myfooddata.com/ ):

. . . • nutritiondata.self.com/tool...

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For example, when I select:

. . . Find foods:

. . . . . . that are highest in: Total omega-3 fats (est.)

. . . . . . and are lowest in: Total omega-6 fats (est.)

. . . . . . based on levels per: 100-gram serving

. . . . . . within: VEGETABLES AND VEGETABLE PRODUCTS

& press Search button, these 14-page results appear: nutritiondata.self.com/food...

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When I select: [the same choices above] &

. . . . . . within: LEGUMES AND LEGUME PRODUCTS

these 5-page results: nutritiondata.self.com/food...

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. . . . . . within: NUT AND SEED PRODUCTS

these 3-page results: nutritiondata.self.com/food...

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. . . . . . within: CEREAL GRAINS AND PASTA

these 4-page results: nutritiondata.self.com/food...

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. . . . . . within: FRUITS AND FRUIT JUICES

these 5-page results: nutritiondata.self.com/food...

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. . . . . . within: SPICES AND HERBS

this 1-page results: nutritiondata.self.com/food...

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A spectacular tool/ lists — yet I’ve no clue as to how accurate/ reputable the data is. 🤷‍♀️

🤷‍♂️

Any clues 🕵️‍♂️ ?

🤔💭💭

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Bueller? Bueller?

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Anyone? Anyone?

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☺️

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[Apologies for asking rudimentary 🔢 seemingly boring 😴 , tedious 🙄 layman’s queries. 🤭 😬 Yet, this stuff is fascinating for some of us laymen seeking authoritative 🧐 — yet ‘simple to understand’ information. ☺️ Unfortunately, I’ve no 🚫 scientific 👩‍🔬 / medical 👨‍⚕️ training, so I’m unsure about reliability, accuracy, authority of these resources (especially if it hasn’t been vetted/ filtered through (my) usual ‘reliable’ sources (Michael Greger, Dean Ornish, Neal Barnard, T. Colin Campbell, Caldwell Esselstyn, John McDougall, Michael Klaper, Joel Fuhrman, et. al.). That’s why I’m reaching 🤲 out to you knowledgeable 🎓 / experienced 🧑🧓 folks to help point me 👉 in the ‘right direction’ ⬆️ ➡️ ↗️ of credible, scientifically 🧫 🔬 🧪 ⚗️ sound ✅ , provable ✅ , accurate ✅ , verifiable ✅ information/ data 📊 . 😳 Thank you kindly 🙏 😌 for your time ⏳ ⌛️ & experience/ knowledge 👨‍🎓 👩‍🔬 👨‍⚕️ & balanced ⚖️ judgement 👩‍⚖️. . . . 👍👍 ]

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dont mean to be rude but could you post without so many emojis -it's quite difficult to read....

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I hear ya, alchemilla12.

Thank you for letting me know.

Apologies that the numerous emoji’s make it difficult to read.

[Some people get a kick out of them (bring a smile), some people are annoyed by them (bring a frown). . . ]

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Here’s the text, sans emojis:

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A spectacular tool/ lists — yet I’ve no clue as to how accurate/ reputable the data is.

Any clues?

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[Apologies for asking rudimentary seemingly boring, tedious layman’s queries. Yet, this stuff is fascinating for some of us laymen seeking authoritative — yet ‘simple to understand’ information. Unfortunately, I’ve no scientific/ medical training, so I’m unsure about reliability, accuracy, authority of these resources (especially if it hasn’t been vetted/ filtered through (my) usual ‘reliable’ sources (Michael Greger, Dean Ornish, Neal Barnard, T. Colin Campbell, Caldwell Esselstyn, John McDougall, Michael Klaper, Joel Fuhrman, et. al.). That’s why I’m reaching out to you knowledgeable/ experienced folks to help point me in the ‘right direction’ of credible, scientifically sound, provable, accurate, verifiable information/ data. Thank you kindly for your time & experience/ knowledge & balanced judgement . . . .]

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thanks! Im not against emojis per se but you sure used a lot!! it reminded me of those coded messages you had to work out as a child ( maybe you're too young to know them ) where words were replaced by symbols :) ( just the one !)

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Ha ha ha . . . No worries, alchemilla12! [Nope, old as dirt . . . just a ‘visual’ person who revels in the silliness of emojis. So expressive, fun, & joyful . . . ] I do appreciate though that they’re not everyone’s cup of tea solo or in sequence . . .

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Which for visual folks translates as:

😂 😂 😂 . . . No worries, alchemilla12! [Nope, old as dirt 💩 . . . just a ‘visual’ person who revels in the silliness 🤪 of emojis. So expressive, fun, & joyful 🤗 . . . ] I do appreciate though that they’re not everyone’s cup of tea ☕️ solo or in sequence . . . 🙏 😌

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Wow Kai--

That's a lot of information there! I know what you mean about wondering how reliable different sources are etc, it is difficult to know sometimes - but I will keep a look out and if I see anything that I think might interest you, then I will forward it your way. Also, I will have more time to take a look at some of your links on the weekend, so will no doubt be learning more by doing so!

Hope you're having a good week so far.

Zest :-)

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Thank you kindly, Zest/ Lowcal! 🙏 😌 Much appreciated. 🙏

I know . . . it makes one’s eyeballs 👁👁 bleed 😵 with the quantity 📚📚 📚 of info!

[Yes indeed . . . how the heck do we know what’s ‘reliable’ & what’s not?! 🤦‍♀️ 🤦‍♂️

Head spinning 🌀 🥴 🤢 🤮 . . . headache inducing . . . 🤕 🙃 😂 ]

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Your post has already got me thinking that I should 'grind' my daily flax seeds - as I tend to put them on my breakfast without grinding them, and I know that to get the benefits more, I should use my pestle and grind them - so thanks for the reminder! I'll try to do that tomorrow, if I remember. :-)

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Ditto . . . with the flaxseed grinding . . . 😳 😯 🤔

Think we’re continually striving to do what’s "good, better, best" . . . but it’s tricky 🤹‍♀️ trying keep up with "what’s best" 🥇 as it feels as if the ‘goal post’ 🥅 keeps moving . . . 😂 🤣 🤪

Oh well . . . We do the best we can with what we know ‘in the moment’. 🤔 💭

Sometimes ‘good enough’ IS ‘good enough’. 😬

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Thank you for taking time to read & respond, Zest. 🙏

Very thoughtful of you. 😌 🙏 🍀 🌺 🌞

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[Oh, don’t know if these gadgets would work as well at grinding (as a mortar & pestle): coffee bean grinder, food processor, blender . . . ? 🤔 (Save a bit of stress on hands/ fingers/ wrists? 🤔 ) Oh . . . I saw a woman (in a video) chew a spoon full of raw flaxseeds — grinding them in her mouth with her teeth! 😬 . . . I guess we each develop our own ‘techniques’ . . . 😁 😁 ]

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Thank you kindly, Zest, 🙏 for ferreting out these supplemental Omega 3 & 6 resources. 👍👍 Much appreciated. ☺️

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Don’t wish them to go to waste, so noted here for everyone wishing to explore further:

Chart of Omega 3 to Omega 6 ratios of various nuts & seeds: reddit.com/r/PlantBasedDiet...

Getting Your Omega 3 Without Eating Fish: vegannaturopath.wordpress.c...

The New Vegan Health Issue: Omega 6 : Omega 3 Fatty Acid Ratio: vegsource.com/sarah-taylor/...

Healthy eating for vegans and vegetarians: nutrition.org.uk/index.php?...

Omega-3 to omega-6 fats: vegansociety.com/resources/...

Omega-3s Part 2—Research: veganhealth.org/omega-3s-pa...

The Vegan Brain: Plant-based diets, micronutrients, and mental health: psychologytoday.com/ca/blog...

Plant based information sources: bda.uk.com/foodfacts/food_f...

Vegetarian and Vegan Nutrition in a Nutshell: vdocuments.site/vegetarian-...

10 Plant-Based Sources of Omega-3 Fatty Acids for Vegans and Vegetarians: healwithfood.org/best-dieta...

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Oh, benwl noted a nifty USDA ‘Nutrient Search’ 🔎 tool: ndb.nal.usda.gov/ndb/nutrie... & additional ‘Omega-3 & 6’ insights ( healthunlocked.com/veganfoo... ) that might interest you. Good stuff. 😃👍

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You are welcome Kai-- - glad they were helpful.

Zest :-)

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👍👍

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Purslane 🌿

🤔❓ What the heck is it?

A leafy green 🌿 succulent plant/ weed ( en.m.wikipedia.org/wiki/Por... ) that can be eaten raw 🥗 or cooked 🍲 ( en.m.wikipedia.org/wiki/Por... ).

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🤔❓ Why would we eat it?

"Purslane contains more OMEGA-3 FATTY ACIDS (alpha-linolenic acid in particular) than any other leafy vegetable 🥬 ." ( en.m.wikipedia.org/wiki/Por... , motherearthnews.com/organic... )

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🤔❓ What does it taste 👅 like?

"It has a slightly sour 😝 or salty 🧂 taste, similar to spinach and watercress." 😋 ( healthline.com/nutrition/pu... )

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🤔❓ How do we prepare 🥣 / eat it 🍽 ?

"Purslane may be used fresh as a salad 🥗 , stir-fried 🥢, or cooked as spinach is, and because of its mucilaginous quality it also is suitable for soups 🍵 and stews 🍲." ( en.m.wikipedia.org/wiki/Por... , dengarden.com/gardening/por... )

"Purslane Recipes: 45 Things To Do With Fresh Purslane": cnz.to/ingredients-fine-foo...

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🤔❓ Is there a downside?

"Purslane also contains oxalic acid that makes it non-recommended 🚫 in large quantities for people who have ⚠️ uric acid or kidney problems or must restrict dietary oxalate levels." ( en.m.wikipedia.org/wiki/Por... , healthline.com/nutrition/pu... )

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❓Can’t find it in my local shop/ grocery/ supermarket 🏪 , so where do we find it?

Grow our own from seed 🌱 ( web.extension.illinois.edu/... ) — or check our lawn/ garden 🏡. . . 😁 😂 Just ensure if we’re ‘picking’ purslane ‘in the wild’ (or our chemical-free lawn/ garden) ( ediblewildfood.com/purslane... ), we don’t accidentally pick a poisonous ☠️ ‘look-alike’, ( Hairy-Stemmed Spurge ediblewildfood.com/poisonou... ) 😳 😯

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[Not heard of purslane until I stumbled upon it in ‘Omega-3 fatty acids in wild plants, nuts and seeds’ (Artemis P Simopoulos MD): apjcn.nhri.org.tw/server/AP... . Didn’t find any HU (HealthUnlocked) posts when searching 🔎 for "purslane".]

Google searched 🔎 "Purslane videos" ( google.com/search?as_q=Purs... ), but haven’t viewed any yet. Am curious 🤔 about your 1st-hand experience if you’d like to share? 😌

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Do you have experience with Purslane?

Eaten it? Grown it? Picked it? Cooked it? Loved it? Hated it? . . .

Thank you kindly 🙏 , in advance, for any ‘purslane encounters’ 👽 🛸 (of the 1st-hand ✋ kind) you’d like to share. ☺️

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Omega 3-related DHA update for anyone supplementing 💊 with DHA.

Do Vegans Need DHA Supplements? [1+ hour long]

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[Aside: If Jeff Nelson (VegSource: m.youtube.com/user/headveg/... ) is correct, sad/ disappointed 😔 😞 in Dr. Michael Greger 👨‍⚕️ (NutritionFacts.org: nutritionfacts.org/?s=DHA ) & Dr. Joel Fuhrman 👨‍⚕️ ( drfuhrman.com/search?search... ), but shan’t "throw the baby 👶 out with the bath water 🛁 ‘’. But, must be vigilant 🧐 — think more critically 🤔 — when ingesting information 📚 from even from my ‘trusted sources’ to include JN himself. Oy vey! 🤷‍♂️ 🤦‍♀️ . . . It’s never simple is it!? 😳 🙃 😯 ]

Per usual, lots of interesting thoughts 💭 💭 💭 under the ‘Comments section’ (of the video) as well — 700+ comments to date. ☺️ 🙏 🍀 🌺 🌞

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