Fat is making headlines in the news again, but this time it’s the healthy fats that are getting the recognition.
Everyone knows green smoothies are healthy, right? However…
Have you heard of a “red” smoothie? If not, check out this true story…
These healthy fats, known as omega-3 and omega-6 fatty acids, are essential fatty acids that our bodies need to continue running optimally.
Found in both animal and plant sources, some of the most common sources of these fatty acids are found in fish. For vegetarians and vegans however, those sources are not options.
The following 10 sources of omega-3s and omega-6s are plant-based, which makes them perfect for vegetarians and vegans.
Why Omega 3 & Omega 6 Are Important
Our bodies don’t have the capability to create omega-3 and omega-6 fatty acids, which is why it is so essential that we get these from the foods we eat.
These fatty acids are different from other fats in that they are essential to our bodies and its continued proper functions.
Both omega-3 and omega-6 fatty acids are crucial, however as they have opposite effects in our bodies.
Omega-3 fatty acids are anti-inflammatory, while omega-3 fatty acids are pro-inflammatory, which is why it is so essential to have the proper balance of these two fatty acids.
Inflammation may sound like something we want to avoid, but it is actually essential to our survival.
Inflammation helps protect our bodies from illness and injury, however it is when omega-6 fatty acids become out of balance that we suffer the consequences of too much inflammation in our body.
Excess inflammation is one of the leading factors in some of the most serious diseases including heart disease, diabetes, arthirtis, Alzheimer’s and many types of cancers.
So while omega-6 fatty acids are important for our overall health, an imbalance of omega-3 fatty acids and omega-6 fatty acids can contribute to serious health issues.
Simply put, a high omega-6 fatty acid diet with low omega-3s increases inflammation and the chances of the diseases that come along with it; while a diet that includes a balance of both fatty acids keeps inflammation in the body at the correct levels.
Sources of Omega-6 Fatty Acids to Avoid
While omega-6 fatty acids may be vital for a healthy body, there are some sources of omega-6 fatty acids that should be avoided at all costs.
These foods contribute only unhealthy amounts of omega-6 fatty acids and provide little to no other nutrients.
These are the sources of omega-6 fatty acids that should be avoided at all times:
- sunflower oil
- corn oil
- soybean oil
- cottonseed oil
Most of these unhealthy oils are limited to processed and fast food choices such as fried menu items.
It is also important to remember that even so-called “health” foods can have unhealthy amounts of omega-6 fatty acids in them. This is why reading nutrition labels is so important!
Many nuts and seeds, for example, contain a high amount of omega-6 fatty acids, but the amount of other nutrients they provide makes them fine to eat in moderation.
10 Plant-Based Sources of Omega-3 & Omega-6
Flaxseeds are one of the best sources of plant-based omega-3 fatty acids.
Filled with fiber to aid in digestion as well as satiety to keep you feeling full, flaxseeds are packed with roughly 6388 mg of omega-3s in just one ounce.
That’s nearly six times the recommended daily amount! An ounce of flaxseeds also contains 1655 mg of omega-6 fatty acids to help maintain the balance of the fatty acid ratio.
2. Chia Seeds
Chia seeds are yet another powerful source of omega-3 fatty acids. With an added boost of calcium, fiber, and manganese, chia seeds provide 4915 mg of omega-3s and 1620 mg of omega-6 fatty acids.
3. Hemp Seeds
Hemp seeds are another healthy seed with a great omega-3 to omega-6 fatty acid ratio. In just one ounce of hemp seeds, you get 1100 mg of omega-3s and 2700 mg of omega-6.
Hemp seeds are also extremely high in plant-based protein.
Spirulina is quite the wonder food. Rich in almost every nutrient needed for proper bodily functions and organ health, spirulina provides 58 mg of omega-3s and 88 grams of omega-6 per tablespoon.
5. Leafy Greens
Though leafy greens don’t provide much fat, they do provide small amounts of omega-3 fatty acids.
A prime source of iron as well as calcium, those who choose to eat vegan or vegetarian should be consuming plenty of leafy greens for an abundance of nutrients.
The best sources of omega-3s are found in spinach, arugula, and purslane.
Walnuts are the only nut that contains alpha-linolenic acid, or ALA, an essential fatty acid. In just 1/4 cup of raw walnuts, there is 2.5 grams of ALA, more than 100 percent of the amount you need in a day.
7. Brussels Sprouts
Brussels sprouts are part of the cabbage family, which all contain high amounts of essential fatty acids.
With 173 mg of omega-3 fatty acids per serving, brussels sprouts should not be overcooked.
Overcooking the sprout leads to a loss of nutrients and that unappealing pungent smell.
Have you heard of a “red” smoothie? If not, check out this true story…
Simply steaming brussels sprouts for a few minutes until they are bright green holds the nutrients intact as well as keeps the smell at bay.
Though not commonly thought of as such, cauliflower is technically a member of the cabbage family.
With the highest omega-3 to omega-6 fatty acid ratio, cauliflower provides 208 mg of omega-3s to 62 mg of omega-6 fatty acids per cooked cup.
9. Wild Rice
Wild rice is an extremely nutritious grain that all vegetarians and vegans should add to their diets.
In one cup of cooked wild rice there is plenty of iron, protein, fiber, magnesium, zinc and manganese, which are all essential vitamins and minerals.
You also get 156 mg of omega-3 with just 195 mg of omega-6.
Berries are fantastic nutrient powerhouses. Packed with antioxidants, vitamins and minerals, berries are also a good vegetarian source of omega-3 fatty acids.
Blueberries contain the most with 174 mg of omega-3s amd 259 mg of omega-6 fatty acids per one cup serving.
How Much Should We Be Consuming?
The amount of omega-3 fatty acids you eat really depends on how much omega-6 fatty acids you consume or still have built up in your body.
Remember that these two fatty acids counter balance each other, so a proper balance of the two is essential for overall health.
Omega-6 fatty acids should be eaten only in moderation, while healthy sources of omega-3 fatty acids should be consumed on a daily basis.
Do You Know Your Body’s Most Important Weight Loss Secret?
By J. Davis III
Tags: HEALING | HEALTHY FATS | REMEDIES
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works...
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature works.
Click the button below only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
Because when you click here to watch Liz’ life-changing presentation, you’ll learn
- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
- The “low-fat” foods that can dramatically increase your risk of cancer.
- And the superfoods that rescue your body from this assault by detoxing you…
Revitalizing your metabolism so you can
Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.
Get Red Smoothie Detox Factor before the price goes back up.
Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.
Natural Diabetes Treatment Works Better Than Prescription Drugs *PROOF*
By Richard Neal
Tags: HEALING | REMEDIES | PREVENTION
According the latest statistics, diagnosed and undiagnosed diabetes in the United States is reaching epidemic levels:
Total: 29.1 million people or 9.3% of the population have diabetes.
Diagnosed: 21.0 million people.
Undiagnosed: 8.1 million people (27.8% of people with diabetes are undiagnosed).
Source: CDC Website
Drugs Treat Symptoms, Not Disease
Pharmaceutical companies have been trying to shut these doctors down simply for revealing the truth about diabetes.
Scientific studies have proven that type 2 diabetes can be reversed naturally - but this information has been hidden and suppressed for decades.
Diabetics can normalize blood sugar, and be taken off all medication and insulin injections completely naturally.
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes in a shocking new online presentation.
In 3 Weeks, 71% Type 2 Diabetics Were Taken off ALL Medication
96% of patients were able to stop all insulin injections and 81% achieved complete relief of painful neuropathy.
Groundbreaking research published by the University of Kentucky, University of California and Newscastle University prove that type 2 diabetes CAN be reversed.
Blood sugar normalizes... neuropathy pain goes away...
Doctors at the International Council for Truth in Medicine have perfected these techniques and helped tens of thousands of their patients end the need for medication and insulin injections 100% naturally.
You don't have to suffer anymore, Learn the truth about your diabetes and stop this disease dead in its tracks right now.
Groundbreaking New Research
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes that has been suppressed for over 21 years.
Last year they helped over 17,542 type 2 diabetics end the need for prescription drugs, insulin injections and blood sugar monitoring.
This year they're on track to help over 30,000.
In just a few weeks, 96% of their patients are able to stop ALL diabetes medication and insulin injections.
No more neuropathy pain, pricking your finger, or the need for expensive medication.
Learn about this groundbreaking new research here:
#1 muscle that eliminates joint and back pain, anxiety and looking fat
By J. Davis III
Tags: HEALING | PREVENTION
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
==> Click here to discover which “hidden survival muscle” will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!
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