Omega 3 Vegan Foods Tier List (BEST & WORST SOURCES)
HTML-код
- Опубликовано: 24 авг 2024
- In this video I rank plant based omega 3 sources in a tier list. I also go over the differences between the different types of Omega 3s and how much we need.
Dr. Greger's Video On Flax Seed & Cyanide
( • Should We Be Concerned... )
MY NEW EBOOK EASY VEGAN COMFORT MEALS 🍍
simnettnutriti...
FREE EASY VEGAN MEAL PLANNER 📝
simnettnutriti...
SIMNETT NUTRITION MERCH 👕
simnettnutriti...
USE MY CODE DEREK15 for 15% OFF VEDGE NUTRITION: www.vedgenutri...
USE MY CODE BANANAS FOR 15% OFF LEBERT EQUALIZERS:
lebertfitness.com
SOCIALS
• INSTAGRAM (DEREK): / simnettnutrition
• FACEBOOK: / simnettnutrition
WANT TO SEND ME SOMETHING TO TRY?
Derek Simnett
PO Box 413 Parksville
Parksville, BC, Canada V9P2G5
HERE ARE THINGS I USE & LOVE (CAMERA, FITNESS & KITCHEN GEAR):
www.amazon.com...
WHO AM I?
I'm Derek Simnett, a Certified Nutritional Practitioner.
I love calisthenics and making good food!
Check out my 2 year transformation: • 2 Year Transformation ...
MUSIC: www.epidemicso...
www.soundstrip...
#nutrition #omega3 #simnettnutrition
A fiber video would be nice. Compare soluble and insoluble amounts in each food too so we can choose the best ones to combine together!
I'm here for this too!
I don’t think vegans need to worry about getting enough fiber though. A junk food vegan probably eats more fiber than the average meat Eater. Sometimes eating too much fiber can have adverse effects especially if you haven’t been vegan for a longer period of time
@@terrencemillanamen to that! The one macro I never have to worry about that all my omnivore friends and coworkers envy me over is fiber. We're packed to the gills with the stuff! 😅
Yes!
Yes! It’ll be useful to talk about soluble and insoluble fiber. Many vegans have issues with getting too much fiber and not adapting to it, or they have way too much of one type of fiber over another. Folks have issues with bloating and gut motility’s etc. Soluble being water drawing and insoluble being bulk forming - it’s actually important to have a mix of both and in an amount that makes sense
Thank you for going by calories and not grams! This aligns way more with how folks actually use food - It’s way more relevant to hear how much ALA is in an amount of food that you can actually consume.
(And did anyone else start singing “ch-ch-ch-CHIA!” When he mentioned chia pets?! 😂)
You're welcome!
Absolutely LOVE this series I hope you will keep doing it. Can you please please do iron? Thank you for this video, it's really helpful
I second this!
Yes, I have low iron and have to take a supplement three times a week.
Definitely iron 🙏
I second iron
Agree with iron - when you do, please do a section on women needs, which are vastly different.
Perilla seeds powder contains even more AHA than chia and flax. In Korean cuisine, it’s used for thickening soup. #들깨가루
Wow! Thank you! I live in Japan and it's really hard to find flax or chia, but perilla (エゴマ) is more common. This is great, I wish I knew this earlier.
Loved the echo sound effect to add drama when mentioning canola oil LOL 😆
Haha I couldn't help it.
It was my favorite part about the video lol
Thank you for another great video! I would love to see a B12 tier video and another on the different types of B vitamins!
Apart from duckweed you're unlikely to get b12 from a plant.
S tier : supplements.
There, the tier list is done.
wow. I had no idea kale has high omega 3. I love kale so glad to know it contains omega 3 too! 😍
Love this style of video Derek ❤ You have definitely been my rating of ‘s’ RUclips Vegan 🌱 I have followed you now for years and have always loved your content. Forever educational, insightful & entertaining- our love to Crystal too ❤❤
Yes for making this a series, Derek! It's both informative and enjoyable content :)
I didn’t know you had to grind the chia seeds for the omega-3 benefits. I always thought soaking was fine. Thanks for the informative video!
I have a question and request. Everyone talks about protein, but what about vitamin D3, K2, collagen and bone building foods. How to keep bones healthy as a vegan... Thanks!
Hey man! Just wanted to say I love you and your videos. Every time I see one, it brings a smile to my face, because you seem like such a genuine and good person. Thank you for all of the recipes and information that you have shared. You help me stick to the vegan/whole food plant-based lifestyle. I’m appreciative of that. Keep up the good work, and God bless.
Thank you so much, I really appreciate the love!
Ps. When buying algae oil, I learnt it’s important to check the TOTOX value of the capsules or oil. It should be below 26. It is the indicator for the oxidation... companies should guarantee that the algae oil will stay fresh until the BBD
I really appreciate this video because as an eight year vegan that doesn’t feel well eating fatty foods, my bloodwork came back saying my HDL levels came back below normal limits (slightly). I now have to eat more omega 3 foods, so this video is very helpful!
A fermented food tier list would be nice!
I agree pretty much but I use cold pressed rapeseed oil which is far less processed and a really good ratio of Omega 3/6. I use it in salad dressings and occasionally in cooking. I eat pretty much everything on this tier every week but I do take a supplement just in case! As a 53 year old going through menopause I have been told that my ability to convert ALA may be reduced as my oestrogen levels decrease.
I wasn’t even 5 minutes into this when my partner asked me if he could start taking my omega supplement 🤣 Nice work, Derek! 👍
Thanks Derek, that was really well explained!
I've been battling here in Australia to have sunflower oil removed from soy milk and other plant based milks, it's so high in Omega 6. I've suggested they use chia oil or canola oil or just leave out the oil altogether. One major company were producing a soy milk that ticked all the boxes (fortified with Vitamin D, calcium and Vitamin B12, 10g of protein per serve, no added oil, tasty and frothed fabulously in beverages!)...then they discontinued it :(
I will keep trying.
Thanks again, love your videos :)
Love this style video! Didn’t realize flax seeds had the concern with cyanide. I do prefer chia over flax so was happy to see the rankings. Does soaking chia seeds help with digestion? Would love to see you rank fruits from a nutritional standpoint!
Great video... zinc would be a good shout for this format. Im off to grind my chia...
I second that 👍
That's a good idea!
Kale is a vegetable that has been the main ingredient of a traditional Dutch winter dish like forever in the Netherlands. My brother who moved to the states 30 years ago found it difficult to find kale. He said it was mainly used for decoration between metal trays at the butchers. It’s come a long way in the States from decoration to superfood.
I really appreciate your channel 😊
Thank you so much 😀
A tier list for iron and calcium and I would love a video on k2.
Agreed!! Calcium for certain. I started tracking my intake and was shocked how hard it is to get 1200 ( my RDI) via food if I don’t plan!!!
Wow! This was so informative! I had to back it up over and over again to hear you say so many things again! Im going to watch this several more times. Thx for your research.
Dynamite video Derek!!! Love the quick summary to break down ALA/EPA/DHA & Omega 3 vs 6. Well done!
Hi Derek thank you for another amazing video! I am a certified nutritionnist here in Switzerland and I have to add something crucial about canola oil (here we call it "colza" oil). The bottle you show on the video is the exact opposit of what one should by to get the omega 3! Meaning it has to be unrefined (bright yellow color!), sold in a dark glass bottle (protects from the light) and if possible organic. AND of course it must not be heated so use only "raw" to preserve the omega 3 that are highly sensitive to temperature! One tbs provides 1g of ALA so it is half the RDI, that's not nothing! :) Another source even better than canola that we have here in Switzerland: CAMELINA oil. Do you have that in Canada/the US? 1tbs provides approx. 4g of ALA... Last but not least: PERILLA oil, approx. 6g of ALA per tbs. But, tbh it is very difficult to find it here. Does that plant rings any bell? it is from the shiso family.
Fiber would probably be a great choice for another tier list.
You can get cold pressed canola oil, in Switzerland and Germany we grow a lot of it.
Calcium ranking
Yes ! With the subject of waters which recent studies have shown to be perfectly absorbed, some of them containing half the rdi per liter
This!
I would love a calcium tier list!
And both per 100 gram and per 100 calories would be more useful..
If I do it it will be based on 100 cal servings.. it just makes most sense to me!
A video on how to get more micronutrients into the diet, such as zinc, lycopene, choline, and chromium, would be great. When I analyze my own diet in Cronometer, those are the nutrients I am sometimes missing. Also, a video focusing on minimal nutrition, the least amount possible to eat daily to get the nutrients since it is hard to eat a large volume of food daily to get all the RDAs. Thanks 🙂
Really appreciate using calories instead of grams, makes way more sense
Love these tier lists and long time viewer! Followed many a recipe and regimen suggestion, thanks for all the content you share.
You left out perilla seeds and camelina seeds, which are on a par with flax and chia: perilla - 1:4 ratio; camelina - 1:2 ratio of O-6 to O-3.
Nice additions. I've been enjoying camelina oil for 15 years and encourage others to check it out.
I didn't even think of it. We don't have those around here
This series is absolutely awesome. Cycling sometimes keeps me going insane over numbers in nutrition but this videos reminds me everything I'm doing is fine ahaha.
Loved this video! I use a plant based diet to help with my MS and omega 3s are so good for our brains and central nervous systems. I don’t use oil in my cooking either but I do try to include foods higher in omega 3s. I really like this style of video and may do some on my channel as well. One on fiber or probiotics perhaps next?
Awesome video!! A tier list of Iron would be super helpful as well :)
I would love a calcium one, awesome answer super info rich video as always
Amazing video as always! Loving this series! ..I'd love you to tackle Iron in a video! I've been vegan 8 years, I eat loads of spinach, lentils, beans, tofu, etc, but I'm always pretty low in Iron and I had to even get an infusion.. I can take supplements coz they mess with my stomach ☹️ I find this to be the most difficult nutrient to balance!
Derek, you really have studied and done the homework on this stuff! I very much appreciate all this info, thank you.
Thank you!
Great video! A calcium ranking including bioavailability would be helpful! 😊
Love this great stuff thanks for the info. This isn’t quite the same for vegan dogs (which is what we are researching at the moment, best EPA/DHA 🌱)
Love this tier list! Please more of them on B12 and iron :)
I didnt know about grinding chia, so now I'll be doing that.
I do take a supplement as recommended by my naturopathic doctor. Contains EPA 700 mg, DHA 300mg. Brain MD Vegan Omega Power.
Been needing a video like this for a long time - thank you.
Hi Derek- this video was amazing! thanks for all the research that you did for it. I didn't realise that it was better to eat milled chia rather than whole so I will be changing that straight away! The flax I already eat every day (following Dr. Gregar's Daily Dozen) but will definately be upping my hemp and walnut intake going forward. Also, I LOVE kale, I even crave it sometimes when I haven't had it for a while! That's what happens when you eat this way, you crave the good stuff!🤣🤣🤣 Have a great day.
What a great video! Very informative! Thank you Derek!
Vegan fast food tier list would be cool.
Oh man, we don't have many options here so it would be hard to do that
@@Simnettnutrition True, I am in Montreal and vegan fast food can be hard to come by. I visited Germany last year and the vegan options were off the charts.
A video on zinc would be great. I see a lot of reddit threads asking about it. Love this video series.
I love the research u have done & explained it so well. I have hemp seed & chia seeds. I looked up algal oil I'm going to try it. Well done Derek.
Love these videos!
I'm currently studying a Bachelor of Education (majoring in health education), this video has helped me with future teaching lessons and plans. Thank you!
You're welcome!
Love that - thank you! Omega3 is soo essential! I would love to see a tier list of best vegan iron sources 🙂
Thanks for nerding out on this! It's important and fascinating.
Love all that you put out there. Thank you 👍❤️🙂
Applause ... you always give such excellent nutrition information, and in a format that is easy to remember. Keep the videos coming ... I am learning, cooking your way, and feeling fabulous! Thanks.
It would be helpful if you included a visual of the amounts of foods e.g., 100kcal of flax is what? Two tablespoons?
Highly recommend Cymbiotika Omega supplement. They have a b12 and vitamin D as well. Very high quality product. Im not affiliated, but I have been using it for about 6yrs now.
👏Great information! I can see a ton of work was put into this.
?????Can you share a tiered video on your strength training program? Which ones give you the most bang for your buck? Can you show us how you did it? Thanks so much!
This is good.... I actually learned.. if uou let your chia seeds bloom in water for a few minutes... You don't have to grind them. 💜
That was fabulous! I thoroughly enjoy listening to everything you teach us about how to have a successful plant based diet. Your recipes are killer man. Thanks! ☮️
Purslane grows in hot summer weather. I have both the wild weed ad a cultivated variety. It tastes like lemony peas and is good in salads. Purslane (Portulaca oleracea) is a leafy green vegetable that's a rich source of omega-3 fatty acids, especially alpha-linolenic acid (ALA). In fact, it has the highest levels of omega-3s of any land-based plant, and contains five times more than spinach. A 100 gram serving of fresh purslane leaves contains around 300-400 milligrams of 18:3w3 omega-3s.
You beat me to it!
Thanks for bringing this to my attention, I should have added it!
So so so informative and useful.
Thanks for this Derek! Super interesting. I had no idea people were concerned about cyanide in flax seeds. Glad you cleared that up!
Do a zinc tier list please, I'm really struggling with this mineral 😓
How about this video for us women in our 50’s! 😂 Which foods contain the best vitamins that contribute to the regulation of hormonal activity! Yep to got it “MENOPAUSE” ❤
Love this series, thanks Derek. I'd be happy to watch more of these related to various vitamins, minerals, or anything else!
Really enjoy this series. I'm thinking Iron or calcium must be next?
This has been such a hard time for me lately. This video is very timely. Thank you.
Been loving and appreciating these videos!
Calcium tier test and Iron tier test next please!
Great video! My partner and I were just talking about omega's so this video came out at a perfect time! Super helpful, thank you.
Great presentation! High value video!
Hi Derek, your thought process of the different tiers was fun and interesting! It gave me certain things to consider in my own “tier” of foods that would work for my household. Subscribed and looking forward to more explanatory content.
Awesome, thank you!
please make a calcium video (yoou know, milk and all that), including the amount in the food and factors that interfere with absorbing all that calcium
if you can add some information about the needs of the average adult X the needs of breastfeeding moms it would be great
Calcium video. Love these comparison/rating videos.
Awesome video. Always really enjoy your videos and learn so much. Lovd how you make it fun and very easy to understand.
Question
Does cooking the flax seed affect it? I only use/consume flax as an egg substitute when baking.
Thanks loved the information!
Thanks so much, I'm so grateful for your channel. Love that you break the information down enough to understand it ❤
Great video. Do have any videos comparing Vegessential to Huel? If not, would you consider making one?🙏🌱🐮
I requested and you delivered!! So great to get your take, love this style 🌱💚
Love your channel you are amazing, hello from New Zealand 🤗
A tier list for fiber would be great!
I was also thinking about a couple other videos I don't recall seeing on your channel: 1. What would you do if you were just going to the vegan life style now and 2. Low ingredient meals that still hit all the RDAs (if that's possible).
Great video as always ❤
This is a very helpful video! Thanks for sharing this information, Derek!
Appreciate your research. I'll take kale, tofu & avocado over canola oil any day
Such a great video!! I didn’t know you had to grind chia. I also vote for a fiber ranking video ❤
Love this video, seeing it in a bar graph, plus the pie graph showing 3:6. Love it. I will say, it's been long known in the "alternative " health community (30 years or more), that canola oil causes inflammation, I can't remember the reason because I read the article in the 90s lol
But yeah, loved this video and agree with everything 🙌 ❤🌱
Loved the video! But would it possible to reverse the colors? I always think red is bad and green / blue is awesome!
I thought the same!
I used a tier list maker to create this and can't change the colours! I'm sorry haha
I’ve been using chia seeds for a long time, I didn’t realize that I should have them ground. I just bought my first bag also organic ground $8.00 . Expensive.. thanks for sharing the info.👍❤️🙂
Awesome video, man. Just like the Protein episode, I found it very informative. ❤
Never knew you had to grind chia seeds, I've been eating them for ages 😮, what about storing the grounded flax seeds, I keep them in the freezer to avoid going rancid (as it doesn't stay solid and is easy to scoop out), what's your opinion on that, thank you for your fun and informative videos❤
I recently added walnuts to my diet to meet omega 3 needs; still working on getting enough calcium, iron, and protein while keeping calories in check… Thanks for your informative video, as always!
How about a video on high Iron content ? I think you did one in the past but I love this format. :)
Thank you for this! Very informative. Do you have a tiered list for vegan sources of calcium?
Ahhh, you're at Choice Market!! Loved that place, when we visited a couple weeks ago. Dr. Goldner says that you shouldn't grind your flax seed beforehand, only buy whole flax and grind immediately before you consume. Easy enough, as long as you don't buy the ground meal.
Shouldn't matter. Once it's milled and ground it is then sealed without light exposure. Oxidation wouldn't occur.
A blender!
Do you have a ratio estimate for omega 6/3 in algae oil? Great video, thank you! I'll start grinding our chia seeds. 😊
A video about foods that promote collagen production would be good. I’ve been looking into supplements but they are really expensive so knowing the everyday foods I could eat instead would be great.
I would put the DHA / EPA supplement on its own tier at the top (because it contains the long chain fats).
Interesting, educational 📚 ☀️
I havne't been watching a lot of the food related stuff so I haven't been active on any of you vegan guys pages in a minute. Full fledged Prep mode for my first competition! Physique Body Transformation! I've done the entire muscle building of it strictly by vegan!
Correct me if i'm wrong, but aren't Broccoli Raab and Spinach (coocked which surprised me) are listed as having MORE than flax seeds in a high omega 3 low omega 6 ratio.
Great video, as always 😊
So informative! Thank you for sharing. I love your channel😊