Poly And Mono Unsaturated Fats

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    Post Poly And Mono Unsaturated Fats






    what's the ideal ratio for a good diet ???? i read that the mono saturated fats must be more

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    Actually the best ratio is a 1:3 Ratio of n3:n6 respectively. Omega 9, unsaturated fatty acids such as Oleic acid and Erucic acid are not essential fatty acids. They have excellen health benefits so you should take them but they are not essential.



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    so omega 3 must be lower than omega 6 by ratio 3 to 1

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    Keep in mind that you probably get more n-6's than you know. So the key is to n-3 supplementation.



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    Quote Originally Posted by Jodi
    Keep in mind that you probably get more n-6's than you know. So the key is to n-3 supplementation.
    i use www.fitday.com to calculate this stuff and i try also to change my efat sources from time to time to fill the gaps actually i try combining linseed oil + olive oil and sesame oil and peanut butter,roasted peanuts to get my efs ........supplementing efa's here is impossible so expensive in my country

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    Fish oil is cheap everywhere I thought



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    Quote Originally Posted by Jodi
    Fish oil is cheap everywhere I thought

    yeah it is,,, i mean caps are expensive but oil is ok ,, i use linseed oil but maybe i'll try fish oil later......

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    Fish oil is the preferred source of n-3's because of the readily available epa/dha. I don't even use linseed(flax) oil anymore.



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    ummmm it's fish oil then but it has a crapy taste what shall i do ...........any way shall i combine with olive to raise the omega 6??

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    Olive oil is actually mostly omega 9 but it's fine to mix the 2.



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    Jodi, I'm taking 6 fish oil pills along with Health From the Sun's Total EFA oil. To eliminate the oil how many fish oil pills should I consume.

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    6-10 per day is good. Depends on the potency of epa/dha.



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    Perhaps a useful read:

    http://www.nohypehealth.org/fats.html

    The importance of mono-unsaturated fatty acids (MUFAs) balanced in diet against polyunsaturated fatty acids (PUFAs)"

    http://www.nutraingredients-usa.com/...saturated-fats

    The benefit of olive oil lies in its ratio of saturated to unsaturated fats 13:75 (remainder PUFAs) and its phytosterol and vitamin E rich content, both of which are potent antioxidants. Hmm, I think the PUFA content of olive oil is primarily n-6 and n-3 (low ratio).
    Last edited by Trouble; 05-01-2006 at 02:15 PM.

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