6. Tips for a balanced diet for fatty acids

BALANCE OF HEALTH =>

1/3
MONO-UNSATURATED
(plant)

1/3
POLY-UNSATURATED
(plant)

1/3
SATURED
(animal)

OILS

BENEFIT

Oleic acid
OMEGA 9

Linoleic acid
OMEGA 6

Alpha - linolenic acid
OMEGA 3

Lauric, palmitic, stearic acids

Olive

Cardiovascular, constipation, liver/gallbladder dysfonction, prostate, ovaries, diabetes

70–80%

8–9%

<1%

Egg
Ham
Red meat
White meat
Sausage and Cold Meats
Butter
Cheese
Milk

Camelina

Replaces flaxseed oli in the Budwig cream

10-24%

12-24%

32-42%

Sojz

Cardiovascular sphere, skin, nervous system

23%

47-62%

4-10%

Canola

Cardiovascular protection

63%

20-25%

9-11%

Walnut

Well balanced, Cardiovascular,
Nervous system, anti aging

20%

54-65%

9-11%

Wheat germ

Vitamin E,
Myopathy
Dupuytren, sterility

15-38%

50-55%

5%

Flaxseed

Reduced risk of heart disease

10-21%

12-24%

45-70%

poppy

Cardiovascular sphere, cancers

21%

65-70%

2,5%

Safflower

Rheumatism, arteriosclerosis
liver dysfunction

15%

72-75%

<1%

Sunflower

Incomplete, to combine with Cameline for example Cardiovascular, nervous, glandular, skin

16-20%

50-71%

<1%

Corn

Close to sunflower oil and the same deficiencies. Eczema, atherosclerosis

29%

57-59%

<1%

Sesame

Depression, circulation, balance with camelina

40%

45%

<1%

Peanut

Cold pressed tolerates cooking and frying

48-50%

15-33%

<1%

Argan

Juvenile acne, chicken pox, rheumatism

>45%

32%

?

Pumpkin seed

Mineralization, spasms, prostate, parasitosis, pregnancy

21-41%

42-60%

1-12%

Grapeseed

Cold pressed tolerates cooking and frying

15%

45-71%

<1%

Blackcurrant seed

Hyperactivity in children, multiple sclerosis, inflammations, asthma

 

50% +
y-linolenic 16-20%

13%

Onager

Civilizational diseases, PMS, multiple sclerosis, diabetes, stress, alcohol, eczema, obesity

70%+ 7 à 13%
y-linolenic

<1%

Borage

Female disorders, multiple sclerosis, dermatitis, hypercholesterol

9%

32 à 40% + 20 à 25% de y-linolenic

1%

  • Favour the use of oils with Omega 3 because it is generally lacking in our diet. Linseed oil is the best source.
  • Choose virgin, organic, cold pressed oils packaged in tinted bottle, store in a cool place except olive oil that is more stable.
  • Mix or vary your oils from 2 to 4 tablespoons per day.
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