Re: Practical guidelines for achieving optimal EFA intake in vegetarians

[Guest guest]

Hi Chuin:

Since you ask for input here is mine.

First, linoleic acid is certainly essential. Jeff here suggests

getting all you need from vegetables or fruits. To the extent one

wishes to 'supplement' above the amount consumed from such foods, the

best way to do it while consuming the smallest number of calories is

with safflower oil. Safflower oil has the highest percentage of

linoleic acid of any oil - ~80% of total - so one can get the small

amount of linoleic one needs without a whole lot of other calories

from other fats one does not need, or want.

Monounsaturated oil is not essential, nor is it highly beneficial

either according to some major studies (Nurses' Health Study (NHS),

for example). The benefits claimed to arise from

the 'phytonutrients' in olive oil do not appear to manifest

themselves in the NHS. The greatest merit of olive oil, a major

source of monounsaturated fat, appears to be that it is harmless,

which is very much better than can be said for many other fats/oils.

Its great drawback is its non-essential calories. Canola oil,

another source of monounsaturated fats, has the problem that it

contains appreciable amounts of ALA (see below).

As for polyunsaturated fats it is probably very important to

distinguish between alpha-linolenic acid (ALA) on the one hand and

DHA and EPA on the other. From what I have seen, everyone agrees the

latter two are highly beneficial for health, and can be obtained from

fish or, for vegetarians, fish oil. (I eat, mostly small, fish

almost daily).

It is also generally agreed that ALA is highly beneficial for

preventing CVD. But it is implicated in at least two types of

cancer - doubling the chances of advanced prostate cancer for

example. My approach is that since CRON appears to reduce the risks

of CVD to very low levels I doubt anyone on CRON will need ALA to

help prevent CVD. But males certainly need to avoid it to prevent

prostate cancer. Since it is present in many sources it would be

impossible to avoid it entirely, and possibly not even desirable to

do so (if there indeed is a requirement for it above the conversion

of some of it to DHA and EPA). So I try to completely avoid the

major sources of ALA - flax, walnuts, soybean oil, canola oil. I eat

other things that contain smaller amounts of ALA without thinking

twice about it.

It is possible, if associated aflatoxin explains the link between ALA

and cancer, that there may be safe sources of ALA - those not

susceptible to aflatoxin. But I do not think anyone has yet proven

the reason for the ALA/cancer link.

Critiques of the above will be much appreciated.

Rodney.

--- In , " chuinyun " <chuinyun@a...>

wrote:

>

> Greeting! Good Health New year!

>

> Practical guidelines for achieving optimal EFA intake in vegetarians

> are as follows.

>

> 1) Make a wide variety of whole plant foods the foundation of the

> diet. 2) Get most fat from whole foods—nuts, seeds, olives,

avocados,

> and soy foods.

> 3) If using concentrated fats and oils, select those rich in

> monounsaturated fats, such as olive, canola, or nut oils. n-3-Rich

> oils can also be used but should not be heated. Moderate use of

> n-6-rich oils is recommended.

> 4) Limit intake of processed foods and deep-fried foods rich in

trans

> and n-6 fatty acids.

> 5) Reduce intake of foods rich in saturated fat and cholesterol.

> 6) Include foods rich in n-3 fatty acids in the daily diet. Aim for

> 2–4 g ALA/d.

> 7) Consider using a direct source of DHA. Aim for 100–300 mg/d.

>

> http://www.ajcn.org/cgi/content/full/78/3/640S?

ijkey=2f57b36c816d0f635949316386be9640e4e8a17d

>

> What you think of this study? Comments? Opinion please?

[Guest guest]

ly, I need to see a biochem reason for 2 - 4 grams of ALA. Show me an article that says how much ALA is converted to how much EPA etc., exactly, eg. The articles assume that everyone converts ALA. Be nice to see it in a biochem book, also.

Do you know if ALA is converted to something important other than EPA?

Regards.

----- Original Message -----

From: chuinyun

Sent: Friday, December 31, 2004 8:21 AM

Subject: [ ] Practical guidelines for achieving optimal EFA intake in vegetarians

Greeting! Good Health New year!Practical guidelines for achieving optimal EFA intake in vegetariansare as follows. 1) Make a wide variety of whole plant foods the foundation of thediet. 2) Get most fat from whole foods—nuts, seeds, olives, avocados,and soy foods. 3) If using concentrated fats and oils, select those rich inmonounsaturated fats, such as olive, canola, or nut oils. n-3-Richoils can also be used but should not be heated. Moderate use ofn-6-rich oils is recommended. 4) Limit intake of processed foods and deep-fried foods rich in transand n-6 fatty acids. 5) Reduce intake of foods rich in saturated fat and cholesterol. 6) Include foods rich in n-3 fatty acids in the daily diet. Aim for2–4 g ALA/d. 7) Consider using a direct source of DHA. Aim for 100–300 mg/d.http://www.ajcn.org/cgi/content/full/78/3/640S?ijkey=2f57b36c816d0f635949316386be9640e4e8a17dWhat you think of this study? Comments? Opinion please?