EFAs, CLA and my nuts
- Thread starter Brak
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imported_dkm1987
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depending on which nuts you are snacking on?
Peanuts no, they do not have EFA.
Omega-3s (100g) (g) /Omega-6s (100g) (g)
Walnuts 5.5 /Walnuts 28
Hazelnuts trace /Hazelnuts 4
Cashews trace /Cashews 8
Almonds trace /Almonds 10
Brazils trace /Brazils 23
Olive Oil doesn't contain EFA
Omega-3s (100g) (g) /Omega-6s (100g) (g)
Flax / Linseed oil 58 /Safflower oil 74
Flax / Linseeds 15-30 /Grapeseed oil 68
Walnut oil 11.5 /Sunflower oil 63
Canola / Rapeseed oil 7 /Walnut oil 58
Soybean oil 7 /Soybean oil 51
Wheatgerm oil 5 /Corn oil 50
neither does CLA.
Peanuts no, they do not have EFA.
Omega-3s (100g) (g) /Omega-6s (100g) (g)
Walnuts 5.5 /Walnuts 28
Hazelnuts trace /Hazelnuts 4
Cashews trace /Cashews 8
Almonds trace /Almonds 10
Brazils trace /Brazils 23
Olive Oil doesn't contain EFA
Omega-3s (100g) (g) /Omega-6s (100g) (g)
Flax / Linseed oil 58 /Safflower oil 74
Flax / Linseeds 15-30 /Grapeseed oil 68
Walnut oil 11.5 /Sunflower oil 63
Canola / Rapeseed oil 7 /Walnut oil 58
Soybean oil 7 /Soybean oil 51
Wheatgerm oil 5 /Corn oil 50
neither does CLA.
Ok, now I am totally confused.
CLA is safflower oil and in a way that I couldn't understand, in your post it appears that safflower oil has has 74 of something...please clarify.
Then on to the other things...I thought that Polyunsaturated fat is Omega 6 and Monunsaturated fat is the Omega 3 fatty acid. So when my CLA says on the back that it contains 3g per serving of polyunsaturated fat I assume this to mean it has 3g of omega 6 (or is it omega 3, I can't keep them straight). I am almost certain this is true, because on the back on my flax seed oil pills (which I am almost out of) it lists the fats that way. Polyun is on the same line with it's respective Omega fatty acid (3 or 6) and it gives the quantity. Same for monounsaturated fat, it uses Omega (3 or 6) in it's description then gives it's quantity.
So if that rambling paragraph made any sense and is true as the back of my flax seed pill bottle would indicate, then that means that when olive oil lists itself as having quite a bit of monounsaturated fat and some polyunsaturated fat...it is providing me a certain amount omega 3 & 6. Same with peanuts and hazelnuts...or so I thought. I just didn't know how much I needed. But you have certainly clouded the water for me rather than clear it up...Oy Vay!
Please tell me what the truth is and if the back of my flax seed oil bottle has been lying to me.
Brak
CLA is safflower oil and in a way that I couldn't understand, in your post it appears that safflower oil has has 74 of something...please clarify.
Then on to the other things...I thought that Polyunsaturated fat is Omega 6 and Monunsaturated fat is the Omega 3 fatty acid. So when my CLA says on the back that it contains 3g per serving of polyunsaturated fat I assume this to mean it has 3g of omega 6 (or is it omega 3, I can't keep them straight). I am almost certain this is true, because on the back on my flax seed oil pills (which I am almost out of) it lists the fats that way. Polyun is on the same line with it's respective Omega fatty acid (3 or 6) and it gives the quantity. Same for monounsaturated fat, it uses Omega (3 or 6) in it's description then gives it's quantity.
So if that rambling paragraph made any sense and is true as the back of my flax seed pill bottle would indicate, then that means that when olive oil lists itself as having quite a bit of monounsaturated fat and some polyunsaturated fat...it is providing me a certain amount omega 3 & 6. Same with peanuts and hazelnuts...or so I thought. I just didn't know how much I needed. But you have certainly clouded the water for me rather than clear it up...Oy Vay!
Please tell me what the truth is and if the back of my flax seed oil bottle has been lying to me.
Brak
I
imported_dkm1987
Guest
Conjugated linoleic acid (CLA) is an isomer of LA (LinoleicAcid) which refers to a slight rearrangement of the molecular structure (conjugation) resulting in a fatty acid with altered chemical functions. The rearrangement in this case is a conjugated double bond occurring at carbons 10 and 12 or at carbons 9 and 11. Linoleic acid is found in the diet in vegetable oils, whereas the conjugated variety, CLA, is found primarily in meat and dairy products. Many of the CLA supplements used are derived from safflower oil. LA is an essential but since CLA is derived from LA then it becomes a "conditionally" essential fatty acid and not "essential".[b said:
Essential fatty acids fall into two groups: omega-3 and omega-6. The 3 and 6 refer to the first carbon double bond position on the fatty acid chain. All essential fatty acids are polyunsaturated but not all polyunsaturated fats contain the carbon double bonding at the 3rd and 6th position and therefore are not essential.[b said:
Thanks for the clarification...
Two more questions on this then...isn't Omega 9 an EFA?
And if there are no EFAs in olive oil and peanuts/peanut butter, why do so many body builders consume olive oil and peanut butter (by the literal spoonfuls), is there some benefit I don't know about?
Brak
Two more questions on this then...isn't Omega 9 an EFA?
And if there are no EFAs in olive oil and peanuts/peanut butter, why do so many body builders consume olive oil and peanut butter (by the literal spoonfuls), is there some benefit I don't know about?
Brak
I
imported_dkm1987
Guest
No, Omega 9 is either a Saturated (Stearic Acid) or Monounsaturated (Oleic Acid). Neither are essential.[b said:
Olive oil, Peanuts and Peanut oil are all Monounsaturated (Oleic Acid) and therefore they are a much better fatty acid resource than Saturated Fatty Acids. This is why so many use them, plus all fatty acids are calorie dense, 9 per gram, so if you are in the need of additional calories fats are a good source depending on the type. Now Steric ACid being a short chain fatty acid, even though it's a Saturated, tends to be used more for Energy Metabolism than Fat Storage, from what I have seen. Aaron_F could probably tell you more on that than me since I don't have near his level of understanding on Fatty Acid Metabolism, nor will I (very smart dude).
So if it is your choice, and you do not wish to ingest fish oil or flax all day, peanut oil, peanut butter and olive oil are all better ways than margerine, butter or lard to get your fat content.
Last note back to Omega 6 and 3, try to ingest in a 4:1 or better ratio. 6 to 3. 3 is harder to come by than 6 but the closer you can get to 1:1 ratio the better. From some of the more current literature I have read.
Well shoot, sounds like I should be buying some fish oil caps. I was just hoping I could get the EFAs from stuff I already need to have around the house anyway (for the "normal" eaters in my family).
After trying every darn thing that every article said was good, I was hoping to shave my suppliment spending down to the few that I considered essentials (protein, creatine, CLA). Well, now I suppose I should add Fish/Flax oil back to that list while I forget about re-upping my glutamine, tribulus, BCAA pills, etc.
It's expensive trying to do all the right things to get big and somewhat embarrasing to be spending money on Bodybuilding stuff while being a skinny feller. Ah, patience Brak...
Thanks Dan.
Brak
After trying every darn thing that every article said was good, I was hoping to shave my suppliment spending down to the few that I considered essentials (protein, creatine, CLA). Well, now I suppose I should add Fish/Flax oil back to that list while I forget about re-upping my glutamine, tribulus, BCAA pills, etc.
It's expensive trying to do all the right things to get big and somewhat embarrasing to be spending money on Bodybuilding stuff while being a skinny feller. Ah, patience Brak...
Thanks Dan.
Brak
I
imported_dkm1987
Guest
Brak, to ease your pain a bit, Omega 6 is readily found in cornoil, sunflower oil and even in canola, so you probably have that in your pantry.
It's the omega 3s that harder to come by and you may need to supplement. But again does your family eat fish? If so up the fish amount to 3X week and make sure you eat the skin, and you probably will be covered. Especially Salmon
Or up the intake of different nuts and seeds, I would recommend Walnuts and Pumkin Seeds, they are the cheapest and the most available.
Also get rid of the Glutamine and BCAA pills, cost too much and haven't been proven to do anything, you should be getting your BCAA from food and Protein Mix. Tribulus is skeptical O&G used or still uses it. I have used it and didn't find it all that benefical or no more than just eating right and training right, but I am old so my reasoning was a bit different for trying it, spark in the bedroom kinda thing
.
It's the omega 3s that harder to come by and you may need to supplement. But again does your family eat fish? If so up the fish amount to 3X week and make sure you eat the skin, and you probably will be covered. Especially Salmon
Or up the intake of different nuts and seeds, I would recommend Walnuts and Pumkin Seeds, they are the cheapest and the most available.
Also get rid of the Glutamine and BCAA pills, cost too much and haven't been proven to do anything, you should be getting your BCAA from food and Protein Mix. Tribulus is skeptical O&G used or still uses it. I have used it and didn't find it all that benefical or no more than just eating right and training right, but I am old so my reasoning was a bit different for trying it, spark in the bedroom kinda thing
.Well, I'm of the opinion that at anytime past the age of 25 an extra spark or two would be appreciated by the missus. So our reasons might not be as different as you suspect.
I do cook with the canola from time to time...and pumkin seeds are tasty little buggers. I still have a bunch of toasted pumpkin seeds left over from Halloween, now I have even more reason to get rid of them, in me belly.
Fish skin...thanks, but no thanks...I know it is quite normal in Japan to fry that skin up crispy and enjoy, but it just isn't for me. I do try to get a cooked fish meal (Talapia or Salmon) in once a week and a couple times a week I eat a can of Tuna...good stuff with my home grown cayenne sauce...mmm. Costco has this Salmon in a can that I get sometimes as well...just like albacore tuna, cept it's Salmon, it's like a cooked fillet in a can. Gooooood stuff.
Hmm, maybe I will skip the fish/flax oil pills and just increase my intake of fish...here I was just thinking fish was a lowfat way to get lots of protein, but if I can get the fats I need from it too, then it's like gold...stinky, tasty gold!
Thanks again Dan.
Brak
I do cook with the canola from time to time...and pumkin seeds are tasty little buggers. I still have a bunch of toasted pumpkin seeds left over from Halloween, now I have even more reason to get rid of them, in me belly.
Fish skin...thanks, but no thanks...I know it is quite normal in Japan to fry that skin up crispy and enjoy, but it just isn't for me. I do try to get a cooked fish meal (Talapia or Salmon) in once a week and a couple times a week I eat a can of Tuna...good stuff with my home grown cayenne sauce...mmm. Costco has this Salmon in a can that I get sometimes as well...just like albacore tuna, cept it's Salmon, it's like a cooked fillet in a can. Gooooood stuff.
Hmm, maybe I will skip the fish/flax oil pills and just increase my intake of fish...here I was just thinking fish was a lowfat way to get lots of protein, but if I can get the fats I need from it too, then it's like gold...stinky, tasty gold!
Thanks again Dan.
Brak
I
imported_dkm1987
Guest
I see what you are saying but wouldn't it be...[b said:
"All essential fatty acids are polyunsaturates, but not all polyunsaturates are essential" ??