Re: Lowest Omega-6 Oil?

On 14 Apr 2007 17:14:58 -0700, "mike" <mcole8883@xxxxxxxxx> wrote:

On Apr 14, 6:34 pm, Matti Narkia <m...@xxxxxxxx> wrote:
On 14 Apr 2007 09:59:15 -0700, "mike" <mcole8...@xxxxxxxxx> wrote:

My question is simply this; what do you consider too much ALA?
Personally I take a teaspoon of flax most days of the week. Olive oil,
salmon and almonds represent my primary fat sources.

I cannot say for sure, because the matter hasn't been researched that
much. Men with existing prostate cancer naturally should be careful.
On the other hand quite a few elderly men might have latent prostate
cancer without knowing it. Flaxseeds may be safer than flaxseed oil,
because they have some potentially protective substances such as
lignans, fiber, magnesium etc. A little bit rapeseed oil may not be
that bad, if your PSA is not high and you don't have any prostate
symptoms, but I myself no longer take flaxseed oil because of its high
ALA content. You said that you take flax. If you meant flaxseeds, the
amount you take may be ok, but if you meant flaxseed oil, perhaps
you'd want to consider switching to flaxseeds (or quitting flax
altogether) or taking rapeseed oil (which has much less ALA than
flaxseed oil) instead.

´[snip]

It is flax oil that I take, not the seed. The seed is so high in
phytoestrogens that I am wary of it. Walnuts are also a good source of
ALA which I have used on occasion for ALA and presumably with co-
factors present that may make it a more balanced approach than flax
oil. Although it does contain a relatively high amount of omega 6
compared to the flax. The Lyon heart study used a margarine that
provided about 1.8 gms of ALA daily and the outcomes were pretty
remarkable wrt to overall mortality.

Walnuts may indeed be one of the safest sources of ALA, because it
contains protective factors such as flavonoid myricetin and
gamma-tocopherol, which have been associated with reduced risk of
prostate cancer, and arginine and magnesium, which may help to reduce
CVD risk. In the article

The role of antioxidant phytonutrients in the prevention of
diseases.
Andrea Lugasi, Judit Hóvári, Katalin V. Sági, Lajos Bíró
Volume 47(1-4):119-125, 2003
Acta Biologica Szegediensis
<http://www.sci.u-szeged.hu/ABS/2003/ActaHP/47119.pdf>

walnuts were found to have highest myricetin content, 4565 mg/kg, of
all reviewed plants, over 4.5 times more than strawberries, 994 mg/kg,
which had the second highest myricetin content.

According to the link

Foods highest in Gamma-tocpoherol
<http://www.nutritiondata.com/foods-000106000000000000000-w.html>

black walnuts have also very high gamma-tocopherol content.

But because walnuts have ALA and omega-6 fatty acids, IMHO one
shouldn't overconsume them, and omega-6 in them should be counteracted
by eating fatty fish or taking fish oil.

There are of course many nutritional supplements and foods which may
help to reduce prostate cancer risk, such as quercetin, resveratrol,
pomegranate juice, milk thistle extracts silymarin and silibinin,
boron, vitamin D, and perhaps also cocoa powder, which has antioxidant
polyphenols and inhibits inflammatory enzyme 5-LOX.


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--
Matti Narkia
.

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