11
calcium, magnesium, vitamin B3, vitamin Too much omega-6 can reduce omega-3
B6, vitamin C and zinc) can improve it. A conversion by as much as 40 per cent.
well-balanced diet rich in fruit, vegetables, Wholefoods such as sunflower seeds,
pulses, wholegrains, nuts and seeds will pumpkin seeds, sesame seeds, wheatgerm
provide all these nutrients and more. and soya foods do contain omega-6 but not
enough to worry about and they do contain
The bad stuff plenty of other healthy nutrients such as
Hydrogenated fat (trans fats) found in fibre, vitamins and minerals.
some margarines, biscuits and pastries as
this means we can make EPA from DHA. well as meat, dairy products and alcohol Using monounsaturated (olive oil) oil instead
So if you take an algal supplement that can inhibit conversion. of polyunsaturated oil ensures that saturated
only contains DHA you can boost both
DHA and EPA levels without exposing
A range of nutrients help convert plant omega-3 ALA to the longer chain omega-3s EPA and DHA
yourself to toxic pollutants found in fish
oils. Furthermore, the EPA we make in
our bodies has the advantage of being
Nutrients Good sources
fresher and more stable than that found
in fish oils.
Biotin Yeast extract, pulses (peas, beans and lentils), nuts and most vegetables
Calcium Nuts, seeds (especially sesame seeds), tahini (sesame seed paste), pulses, calcium-
If more people knew that they were
set tofu, calcium-fortified soya milk and green leafy vegetables (not spinach)
perfectly capable of producing
sufficient amounts of EPA and DHA
Magnesium Green leafy vegetables, pulses, wholegrains, nuts, seeds and avocados
from ALA they might avoid using Vitamin B3 Yeast extract, peanuts, wholemeal bread, mushrooms, sesame seeds, pulses,
rancid, contaminated fish oils and (niacin) green leafy vegetables, asparagus, sweet potatoes and carrots
switch to plant-based omega-3s.
Vitamin B6 Bran, wholemeal flour, yeast extract, hazelnuts, bananas, peanuts, currants, garlic
(pyridoxine) and most vegetables
The good stuff
Vitamin C Widely available in fruit and vegetables especially oranges, grapefruits,
Poor diets can also reduce the rate
strawberries, blueberries, broccoli, green peppers, spinach and cabbage
of conversion, whilst a wide range
of nutrients in a good diet (biotin,
Zinc Sesame and pumpkin seeds, green vegetables, lentils and wholegrain foods
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