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How to obtain essential fats EFAs

 

How-To Get “The Fats of Life” (Essential Fats)

 

On this page:

   Initial Strategy for Obtaining Essential Fats

   Life-Long Maintenance Plan

-    Ensure a MAINTENANCE Amount of both Omega-3 and Omega-6

-    Obtaining EFAs from Food Sources

-    Amount of Essential fat in Some Foods

   Blending Oil with Cottage Cheese enhances Fat delivery to Cells and bypasses liver

 

 

 

Initial Strategy for Obtaining Essential Fats

 

omega-6 and omega-3 needed in balanced proportions

 

      Our body can NOT make the essential fatty acids, so we have to include them in our diet

 

 

      We also need to consume Omega-6 and Omega-3 fatty acids in the right proportions -   since their presence in the body affects many systems vital for our health

 

 EFAs - 5 Vital Functions

 

 

-       Typically, anyone who has not paid attention to their essential fat intake, has been having way too much Omega-6 (typically from refined oils containing damaged and toxic fatty acids), and very little Omega-3.

 

-       Imbalanced Omega-3 / Omega-6 intake has health consequences -  E.g. excessive inflammation, brain/nerve disorders, Type 2 diabetes, heart disease.

 

HIGH OR LOW FAT, FAKE OR NO FAT?

 

Omega-3  /Omega-6 Imbalance

 

 

FIRST – Attempt to eliminate damaged fats in your diet

 

Damaged Fats include E.g. trans fats, hydrogenated fats, lipid peroxides - very difficult to do, but read labels and try not to consume: 

 

      Any refined seed/nut/bean oils or products containing them - i.e. typical grocery-store vegetable oils,  ready-meals, commercially processed, long shelf-life foods, such as cookies, cakes, crackers, bread, candies, most peanut butter, pancake mixes, instant soups, chocolate, some salad dressings, junk foods, chips, croutons, granola bars. 

 

      Foods fried in anything but butter, coconut, palm or palm kernel oil - i.e. excludes most fried foods in restaurants (especially fast-food joints), donuts, fried chips, etc.

 

      Hydrogenated oils or products containing them - E.g. margarine, shortening (such as Crisco®).

 

 

 

SECOND – Address the likely Omega-3 deficiency

 

      Increase omega-3 intake with a DAILY DOSE of Flaxseed and Krill oil - Since some inhibitors to the ALA conversion pathways are likely to be present, it becomes necessary to obtain at least some of your DHA and EPA in a marine oil (krill oil is the best choice)

 

Omega-3 ALA => Omega-3 EPA/DHA

 

Inhibitors to Conversion of Omega-3 ALA and Omega-6 LA Fatty Acids to DHA, EPA, AA and DGLA

 

Enhance ALA Conversion to EPA/DHA

 

 

      EFAs require certain nutrients for their effective use

 

Vitamins and Minerals NECESSARY for Effective Use of EFAs

 

Initial Supplemental DAILY Omega-3 Doses to Overcome Deficiency

To OVERCOME

Omega-3

DEFICIENCY

 

For Serious health

problem:

Take

morning and evening

 

 

EPA/DHA

Choose

One

 

1g

 

 

NEPTUNE KRILL OIL Oil™ (NKO) 2x500mg CAPSULES (~150mg EPA, ~90mg DHA);

BEST EPA/DHA Choice - because of NKO oil’s stability, high antioxidant content and high EPA/DHA bio-availability means you don’t need as many milligrams as in fish oil.

 

Neptune Krill Oil (NKO)

 

ALA

 

Choose

One

 

3 Tbsp

Fresh Ground, Organic FLAXMEAL (4.8g ALA) - a natural, unprocessed food, containing valuable nutrients (fiber, mucilage, lignans, +);      2Tbsp. Flax seeds yields 3Tbsp. Flaxmeal.

 

BEST ALA Choice - but consume no more than ~6 Tbsp. FLAXMEAL /day. Also, drink 1 Cup liquid (e.g. milk) per 3 Tbsp. ground flax (flax seed absorbs water). Excellent for keeping you regular.

1 Tbsp.

Expeller-pressed, Organic FLAX OIL (7.4g ALA) - Flax oil is missing protein, fiber and some vitamins/minerals from the seed. Also, the oil begins to deteriorate in the presence of light, heat and air - Once opened, flax oil keeps only 4-6 weeks in refrigerator.

Omega-3 is made more bio-available by:

Blending Flax Oil with Cottage Cheese to enhance Fat delivery to Cells

 

If you have a health problem - then taking a daily dose of several Tbsps. of flax seed OIL blended with cottage cheese is a simple, yet powerful therapy to restore health:

The BUDWIG PROTOCOL

How to do the BUDWIG PROTOCOL

 

 

 

 

 

Life-long Maintenance Plan

 

Ensure a MAINTENANCE Amount of both Omega-3 and Omega-6

 

      Supplementing with just Omega-3 for too long, or continuing high dose Omega-3 supplementation can cause an imbalance with Omega-6.

 

         After about 18 months, you would begin to have an excess of Omega-3 in your tissues, and you would probably be dealing with too much suppression of Omega-6 AA - which would impair your body circuitry, and consequently would induce health problems. E.g. Arrhythmia.  A sign of excess omega-3 is thin, papery-feeling, dried out skin, which cracks easily.

 

         After 4-12 months, the Omega-3 deficiency should have been eliminated and Omega-3 consumption should be reduced and better balanced with good, undamaged Omega-6 fats.

 

      Optimum health requires:

 

-       A minimum 9-18g Omega-6 LA  and  2-9g Omega-3 ALA (incl. DHA/EPA) - According to world-renowned fats expert Udo Erasmus, Ph.D, author of “Fats that Heal, Fats that Kill”:

 

 

 

 

Recommended DAILY Maintenance Doses of

Supplemental Omega-3 ALA/EPA/DHA and Omega-6 GLA

Omega

3

 

 

 

 

EPA/DHA

 

Since some inhibitors to the ALA conversion pathways are likely to be present, it is necessary to obtain at least some of your DHA and EPA in a marine oil.

1g

 

 

Neptune Krill Oil™ (NKO) 2x500mg CAPSULES (~150mg EPA, ~90mg DHA);

BEST EPA/DHA Choice - because of NKO oil’s stability and high antioxidant content. High EPA/DHA bio-availability means you don’t need as many milligrams as in fish oil.

Neptune Krill Oil (NKO)

 

 

ALA

 

Choose

One

 

3 Tbsp

Fresh Ground, Organic FLAXMEAL (4.8g ALA) - a natural, unprocessed food, containing valuable nutrients (fiber, mucilage, lignans, +);      2 Tbsp. Flax seeds yields 3Tbsp. Flax meal.

              

BEST ALA Choice - but consume no more than ~6 Tbsp. FLAXMEAL /day. Also, drink 1 Cup liquid (e.g. milk) per 3 Tbsp. ground flax (flax seed absorbs water).

1 Tbsp.

Fresh, organic, expeller-pressed FLAX OIL (7.4g ALA) - Flax oil is missing protein, fiber and some vitamins/minerals from the seed. Also, the oil begins to deteriorate in the presence of light, heat and air - Once opened, flax oil keeps only 4-6 weeks in fridge.

 

Omega-3 is made more bio-available by:

Blending Flax Oil with Cottage Cheese to enhance Fat delivery to Cells

 

 

Omega

 6

Choose

 One**

Organic,

Unrefined,

Cold-pressed

~200mg GLA

 

2000mg

EVENING PRIMROSE OIL (EPO) (provides 180mg GLA / day)                                 EPO is ~9% GLA

1000mg

BLACKCURRANT SEED OIL (BSO) (provides ~ 200mg GLA / day)                                BSO is ~17% GLA

1000mg

Most

Economical

~¼tsp oil

BORAGE OIL (BO) (provides ~ 230mg GLA / day) BO is ~20-25% GLA

 ALL oils must be ORGANIC, COLD-PRESSED, UNREFINED

 

**Different ways to use Omega-6 oils - may be taken as a supplement, mixed into food, or used in topical applications as an additive in a 10% ratio with other base oils. These oils must be used cold to retain health benefits (i.e. should not be heated).

 

 

Obtaining Essential Fats from Food Sources

 

Good

Omega-6 Food Sources

 

 

      FRESH, RAW, ORGANIC nuts and seeds -  (from online or good  health food stores);

 

      Legumes, wheat germ, lean meat

 

      Siberian pine nut oil - Here’s a good dressing oil for your table (check it out online).

 

 

Good Omega-3 Food Sources.

 

 

 

      Oily Fish – preferably wild harvested.

 

 

Fish - Getting Your Omega-3 EPA / DHA by Eating Fish

 

 

 

 

      Fresh, Organic Flax meal – fresh-ground or cold-milled.  

      

Flaxseed

 

 

 

 

      Grass-fed animal meat – E.g. Texas Longhorn Beef is known for its higher omega-3 fat content, due to being mainly grass-fed. Grass-fed beef generally contains 2-4 times as much omega-3 as its grain-fed counterparts, since 60% of fats in grass are omega-3. However, most cattle (and chickens and pigs) are “finished” on a predominantly grain diet, rich in omega-6

 

 

 

 

Amount of Essential fat in Some Foods

To assist you in planning your diet

Amount

Unsaturated Fat

Food Sources

Daily LA

 (g)

Minimum 9-18g

GLA

AA

Daily ALA (g) ****

Minimum 2-9g

EPA

/DHA

 

MONO

1 Tbsp.

Flaxseed Oil                   

1.7 g

 

 

7.3 g

****

 

3 Tbsp.       ***

Ground Flaxseed   (=2Tbsp. whole)         

1.24 g

 

 

4.8 g

****

 

20 (full ¼ C)

Walnut Halves (~4C/#)              

 11.4 g

 

 

2.7 g

****

 

¼ tsp./~1000mg

Borage Oil

~

250mg

 

 

 

 

¾ tsp.

Evening Primrose Oil

 

345mg

 

 

****

 

4 oz. Cooked

FRESH oily Fish - Salmon, herring, albacore, sardines, rainbow trout, mackerel

 

~1 g

 

 

Average

.3 g

Average

~ 1.5 g

 

4 oz. cooked

Atlantic Salmon – Farmed            ^

~1.5 g

 

~1.5g

~ 0.12g

2.43 g

2.25 g

4 oz. cooked

Atlantic Salmon - Wild                 ^

~0.5 g

 

~.5 g

~ 0.4 g

2.03 g

~2 g

4 oz. cooked

Rainbow Trout – Farmed               ^

~2 g

 

0

.8 g

1.31 g

~1.5 g

4 oz. cooked

Rainbow Trout – Wild                   ^

~0.5 g

 

~.2 g

.23 g

1.12 g

~1.2 g

4 oz. cooked

Other FRESH fish (E.g. Cod)        ^

 

 

 

negligible

<0.25 g

 

1 tsp.

Fish Oil

0

 

 

 

1.18 g

2.24 g

1 tsp.

Cod Liver Oil

 

 

 

 

~1g

 

 

Red or Brown Algae

 

 

 

 

 

 

1 Tbsp.

Hemp Oil **

 

 

 

 

 

 

1 Lg. (50g)

Commercial Egg                            ^

.57g

 

 

.02g

.04g

 

1 Lg.

Omega-3 Enriched Egg

.7g

 

 

 

.4g

 

1 Average

 Egg (from pasture-ranged hen)

 

 

 

.09g

.09g

 

17 (full ¼ C)

Pecans

6.2 g

 

 

.3g

****

 

Scant ¼ C

Brazil nuts

6.2 g

 

 

0

****

 

Scant ¼ C

Pistachios

4.0g

 

 

0.08 g

****

 

26 (Scant ¼ C)

Almonds

3.7 g

 

 

0

****

11.5g

17 (Scant ¼ C)

Cashews

2.3 g

 

 

0

****

 

25 (Scant ¼ C)

Hazelnuts

2.3 g

 

 

0

****

 

23 (Scant ¼ C)

Macadamias

0.4 g

 

 

.06 g

****

 

 

^ U.S. Dept. of Agriculture 2003;              **Hemp oil’s THC content fails drug test, but is not illegal.      

*** Canada is a prime grower of flax, so it is ironic that Canadian law makes it illegal to declare EFA content on a product label, which would otherwise enlighten people to the fact that flaxseed is the richest source of ALA.

**** Conversion rate of ALA to EPA and DHA is conservatively estimated at 10-15%. i.e. 5g ALA yields ~ .75g EPA/DHA. And vice versa 1g EPA/DHA is equivalent to consuming 6.7g ALA

Oil LA Content - in Safflower (75%), sunflower (65%), corn (59%), and sesame (45%). These oils contain < 1% Omega 3

 

 

Blending Oil with Cottage Cheese enhances Fat delivery to Cells and By-passes Liver

 

      Dr. Johanna Budwig, scientist and renowned expert and authority on polyunsaturated fats found that high-dose flaxseed combined with cottage cheese could cure major health problems, including cancer (90% cure rate).

 

-       The method behind the madness - the cottage cheese blended properly with the fresh, organic flax seed oil (rich in omega-3) made the omega-3 much more bioavailable to the body’s cells and by-passed the liver, whose function is often impaired in those who are sick; combined with a specific diet and time spent in the sun this is an extremely powerful therapy, which the wise should not ignore.

 

For more information:

The BUDWIG PROTOCOL

 

How to do the Budwig Protocol

(incl. ~ Dr. Budwig Recipe ~ )

 

EFA (Essential Fatty Acids) Related Links

 EFA Related Links

EFAs (Essential Fatty Acids)

EFAs – FATS of LIFE (Main Page)

        (Omega-3 and Omega-6)

EFAs = HEALTH

Anti-inflammatory EFAs help numerous health problems

EFA Deficiency Symptoms

Omega 6 / Omega 3 Imbalance

EFAs 5 Vital Functions

    -(1)  Cell Membrane Integrity

-(2)  Cellular Energy Production

-(3)  Local "Hormones" - affect pain, inflammatory reactions, muscle relaxation/contraction, immune response, nerve impulses, blood pressure, blood clotting, uterine contractions and more

 

NSAIDS – Unwanted affects on “local” hormones

-(4)  Systems Support

Blood Sugar
Brain / Nerves
Cancer Control
Cardiovascular
Immunity
Inflammation control
Reproduction
Skin
Kidneys/ Water retention

Vision

Growth and Repair

 -(5)  Child development

HOW TO GET EFAs

How to get the fats of life

HOW TO GET THE FATS OF LIFE (EFAs)     (Omega-3 and Omega-6) 

-     Vitamins and Minerals for effective use of EFAs Inhibitors of Conversion Enzymes for Omega-3 ALA and Omega-6 LA Fatty Acids

 

-   Damaged / Altered (Toxic)  Fats

 

-   The BUDWIG PROTOCOL

Enhance EFA delivery

   How to do the BUDWIG PROTOCOL 

(incl. Budwig Recipe)

    Daily Meal Plan for BUDWIG PROTOCOL - For cancer or other serious health conditions

    Eldi Oils in the BUDWIG PROTOCOL 

 

Omega-3 ALA (Alpha Linolenic Acid)

-    ALA Sources

 Flax Seed

 Chia Seed

 Hemp Seed

-   Omega-3 ALA - Omega-3 EPA/DHA

 Inhibitors to ALA Conversion 

-   Enhance Omega-3 ALA conversion to EPA/DHA

 Omega-3 EPA/DHA

-    EPA / DHA Sources

 Neptune Krill Oil (NKO)

(BEST CHOICE)

 Cod Liver Oil

(Low-heat processed)

 Fish

 -   Choosing a Marine Oil Supplement

(Fish oil not recommended) 

 Omega-6 GLA

-    GLA  Sources

 Borage, Blackcurrant and Evening Primrose Oils - For  Omega-6 DGLA

 

 

 

 

DISCLAIMER - The information given at this website is for research purposes only. It is not intended to diagnose or cure any mental or physical condition. It is not intended as a substitute for the advice of a licensed professional. In the event that you use this information for your own health, you are prescribing for yourself, which is your constitutional right as a U.S. citizen under Amendment IX of the U.S. Constitution, and for which the author of this information assumes no responsibility. The author of this information is neither a legal counselor nor a health practitioner and makes no claim in this regard. Any references to health benefits of specifically named products on this site are given as this website author's sole opinion and are not approved or supported in any manner by their manufacturers or distributors. COPYRIGHT 2009-2016