The common misconception is that it costs a fortune to eat healthy foods. On the contrary, many nutrient-dense foods are very affordable and great alternatives to unhealthy foods that cost a lot more. The resistance to buy healthier foods is more about the fact that eating healthy can be difficult. Price is sometimes a factor, especially if you eat out a lot, but shopping for plant-based foods at the store will not break the bank.

When you buy healthier plant-based foods, it’s always best to buy in bulk. For instance, you can make a lot of smoothies when you buy a large bag of frozen fruit. A carton of oats goes a long way and beans and lentils are your best friends. You can’t forget about the vegetables, though! See how easy it is to eat healthy on a budget when you read about the affordable, nutrient-dense foods below. 

#1: Spinach

A simple 10-ounce bag of spinach shouldn’t cost more than two dollars. You can add spinach to smoothies, soups, salads, and even sauces. Spinach is rich in vitamins A, C, and K, and manganese, iron, folate, and magnesium. Like other leafy greens, spinach contains chlorophyll and other plant compounds that help to improve cellular health and reduce inflammation. 

#2: Garlic

This isn’t a main course, but adding garlic to your food is like adding a superfood bomb to your meals. The flavor and aroma are enchanting, but garlic is really known for it’s medicinal and healing properties. The antioxidants give garlic its potent anti-fungal, anti-cancer, and anti-inflammatory properties. Garlic is packed with copper, iron, selenium, calcium, B-vitamins, and vitamin C. You can get several garlic bulbs for two dollars and you can add it to almost every dish.

#3: Broccoli

Depending on where you buy your produce, broccoli should only cost between one to two dollars per pound. Most people are unaware that broccoli is an excellent source of vitamin C. One cup of broccoli satisfies 135% of the recommended daily intake (RDI) of vitamin C. Studies have shown that the antioxidants in broccoli may reduce your risk of heart disease and certain cancers. Enjoy broccoli cooked, raw, in salads, soups, stir-fries, and more. 

#4: Oats

Oats are simple to make and very affordable. Try to opt for old-fashioned rolled oats when possible, or you can spend a little extra on steel cut oats. Oats are naturally rich in fiber, B-vitamins, magnesium, iron, and complex carbohydrates. A bowl of oatmeal in the morning helps to increase energy levels and improve your mood. 

#5: Beans

Beans, beans they’re good for your heart…and your wallet. From garbanzo and black beans to lima beans and kidney beans, legumes are rich in protein, fiber, zinc, folate, magnesium, and potassium. Beans are honestly the most affordable sources of protein and they contain essential amino acids that the body cannot produce on its own. Add them to stews, stuffed sweet potatoes, spaghetti squash, soups, or salads. 

#6: Sweet Potatoes

Sweet potatoes can cost more at times, but they are often under one dollar per pound. These root vegetables are rich in both vitamins A and E, in addition to potassium, B-vitamins, manganese, and complex carbohydrates. Studies have shown that sweet potatoes help to regulate blood sugar levels, stress levels, and blood pressure levels. You can make mashed sweet potatoes, sweet potato fries, sweet potato juice, or add them to soups or roasted vegetable medleys.

#7: Onions

Just like garlic, onions are not the main course, but they add wonderful flavor to your meals. From stir-fries and soups to sauces and roasted vegetable medleys, onions always complement other ingredients. Onions are fairly low in price and they are excellent sources of antioxidants, some of which may prevent against diabetes and certain types of cancer. Click here to learn more about onions.

#8: Tomatoes

While tomatoes technically fall into the fruit category, most people associate them with vegetables. They are available year round and are very easy on the wallet. The average tomato is rich in vitamins C, E, and lycopene, which is the antioxidant that gives tomatoes their signature color. Both vitamins C & E help to support collagen production, which benefits the skin. Add tomatoes to salads, sauces, soups, or risotto.

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The idea that an overly acidic body leads to a variety of illnesses is not a new concept. In his 1933 publication of A New Health Era, Dr. William Howard Hay argued that all diseases are caused by “self-poisoning,” due to the accumulation of acid in the body.

The presence of too much acid weakens the body and it can become dangerous for your organs and systems. The blood needs to have a 7.4 pH because a change in blood pH of 0.2 could be lethal. Now, the body doesn’t want to drop dead; therefore, it borrows essential minerals like magnesium, calcium and potassium from other organs and bones to neutralize the acidity. This is why people may not realize that they have highly acidic bodies for years.

Too much acidity is caused by poor nutrition. Americans typically consume acidifying foods like meats, processed ingredients, dairy products, refined carbs, and oily foods with saturated fats. Habits like drinking caffeine, smoking cigarettes, or consuming alcohol also contribute to acidifying the body.

How Do You Make The Body More Alkaline?

Let’s clear this up: drinking alkaline water and consuming a Standard American Diet is not going to make the body more alkaline. Since the body is 80% alkaline and 20% acidic, it is recommended to balance your diet according to those percentages. The acid/alkaline balance is integral to maintain healthy tissues, cells, and fluids. There are some foods like citrus fruits, all of which are considered acidic. When ingested, however, they supply the body with alkaline minerals. The diet is the most efficient way to balance your pH levels, which is why we are giving you some of the best alkaline foods!

Spinach

From a nutritional standpoint, spinach is one of the most complete foods out there. It is rich in vitamins A, C B2, B9, E, & K, manganese, potassium, calcium, iron, and dietary fiber. These minerals help the body to complete its primary functions. Additionally, spinach is rich in chlorophyll, which is incredibly alkaline and beneficial for the blood.

Chestnuts

Chestnuts are number one when it comes to alkaline-forming nuts. Their alkalizing effect on the body is primarily due to the high water content (about 52%). Chestnuts are also rich in vitamin C, which is a powerful antioxidant. You can also consume chestnuts to increase your intake of manganese, copper, magnesium, folate, and vitamins B1, B2, and B6.

Cucumbers

Cucumbers are about 95% water, which is where most of the benefits come from. They are also low in calories and high in antioxidants like lignans, which have been associated with inhibiting chronic diseases. Cucumbers can be used in various ways and contain selenium, copper, potassium, iron, zinc, and vitamins A, C, K, and B-complex.

Lemons

Even though these are acidic outside the body, lemons deliver alkaline minerals when you ingest them. Each lemon has a pH of 9.0, which helps to alkalize the blood during digestion. They are also rich in potassium, iron, zinc, magnesium, dietary fiber, and the mighty vitamin C! Remember: lemons are not acidic in the body, even though they have the citric acid taste.

Broccoli

Broccoli is a great source of plant-based protein and contains tons of chlorophyll, which can help with cell production. The dietary fiber in broccoli also aids with the reduction of blood acidity. Broccoli is commonly recommended for cardiovascular health because it boosts the immune system and supports the metabolic process. The potassium in broccoli works to remove excess sodium from the body, which is beneficial for people who are trying to lower their blood pressure.

It is beneficial to start eating a lot of plant-based foods to help alkalize the body. Continually eating acidic foods with minimal fruit & vegetable intake is a surefire way to maintain an acidic body. Focus on legumes, vegetables, fruits, nuts, seeds, and whole grains.

Other Alkaline Foods Include:

• Celery
• Avocado
• Kale
• Bell Peppers
• Basil
• Lima Beans
• Sunflower Seeds
• Cauliflower
• Ginger
• Lentils
• Asparagus
• Cabbage
• Garlic
• Tomato
• Sweet Potato
• Zucchini
• Beet Greens

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We all know that fiber is an important nutrient to have our diets, but do we get enough of it? No, we don’t because we aren’t eating the right foods to get the amount we need. Or maybe we are eating foods that say they have fiber, but have too many other processed ingredients, which negate fiber’s benefits. Whatever the case, fiber plays an integral role in bodily health.

Considering that less than 5% of the American population gets the right amount of fiber, we’ve decided to give you a list of the best plant-based high-fiber foods. Fiber can improve digestion, relieve constipation, protect against kidney stones, and can ward off obesity.

#1: Black Beans

These nutrient-dense legumes bring a lot of fiber to the table. They have 12.2g of fiber per cup and pack powerful flavonoids that help fight free radicals in the body. You can make black bean burgers, black bean hummus, or have them in a sweet potato chili.

#2: Artichokes

Artichokes are a super low-calorie food, which are fiber-rich and packed with nutrients. Eating one artichoke accounts for about half of a woman’s, and a third of man’s recommended daily fiber intake. Plus, these are a great source of antioxidants.

#3: Avocados

We love avocados at Dherbs. Rich in magnesium, potassium, and fiber, there isn’t a reason not to have these in your diet, unless you are allergic to them. Florida avocados tend to have more insoluble fiber than California avocados. We have a ton of avocado recipes you can view in our recipe section.

#4: Lima Beans

First off, you’ll feel a lot more energized after eating lima beans because they are rich in manganese. Secondly, lima beans are a healing food, helping to give the body antioxidants for repairing bodily tissues. They are a great source of fiber, giving women about 25% of the daily recommendation per cup.

#5: Coconut

Everybody can always use more coconut in life. There’s a reason for the growing popularity in coconut products. The omega-6 fatty acids, folate, and manganese in coconuts help fight heart disease and lower cholesterol. Most coconut products, like coconut flour or milk, are great sources of fiber too!

#6: Acorn Squash

Acorn squash is part of the fall and winter squash family. All of these squash have some pretty awesome health benefits, specifically pumpkin and butternut squash. When you eat the skin, which is rich in soluble fiber, it helps your body absorb nutrients more efficiently. They are best roasted in the oven or sautéed.

#7: Split Peas

These may be a little old school, but they rank high on the fiber charts at 16.3g of fiber per cooked cup. A bowl of split pea soup can deliver you half of your daily fiber requirement. Incorporate these into your diet to reap some awesome benefits.

Other plant-based fiber sources include berries, pears, Brussels sprouts, nuts & seeds, apples, chickpeas, and corn.

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Let’s dispel one thing right off the bat: a vegan diet can provide just as much, if not more, iron than a non-vegan diet. There are plenty of plant-based foods that are iron-rich. By avoiding coffee and caffeinated tea during meals and increasing your legume (lentils, peas, & beans) intake, you’ll be well on your way to fulfilling your daily iron requirement.

What’s So Important About Iron?

Every living cell, be it in a plant or animal, has iron, which is an essential element. The iron in your body is primarily found in two proteins: hemoglobin and myoglobin. Hemoglobin, found in red blood cells, carries oxygen in the blood to your lungs and all tissues in the body. Myoglobin in muscle stores oxygen for use during exercise. Iron is also needed for red blood cell production. Additionally, iron helps enzyme production and generates energy, which is why a cup of hibiscus tea can help fuel you throughout the day. Did we mention that the immune system depends on iron for physical and mental growth, particularly during childhood? Well, it does and we lose iron by sweating, defecating, urinating, or bleeding, which is why women need more iron than men. Iron is the body’s gold and needs to be continually replenished.

How Much Iron Do You Need?

The recommended dietary intake of iron one requires depends entirely on age, gender, and condition. Since the body cannot produce iron by itself, it is important to have it in your daily diet, otherwise you could become iron deficient. Some people are naturally deficient in iron or experience events (heavy blood loss during childbirth or period, intestinal disorder that limits the body’s ability to hold iron, or too much exercise without increasing iron intake) that cause a loss of iron. If you lack iron in your diet, you may be easily fatigued, experience headaches, be grumpy, or have decreased energy.

Foods that Block Iron Absorption

Believe it or not, there are foods that block the absorption of iron. Unless the person is truly iron deficient, iron blocking foods won’t have a negative effect when consumed with iron-rich foods. Tannins, which are in tea leaves, red grapes, chocolate, and coffee can block the absorption of iron by 50%. Zinc or manganese supplements, peppermint, chamomile, egg protein, calcium supplements, and dairy foods can also inhibit iron absorption. On the other side of that coin, there are foods, like vitamin C, that boost iron levels. Eating 63 milligrams of vitamin C (1 navel orange) during a meal can triple the iron absorption from plant-based foods. Below is a list of foods that can help you increase your iron levels.

List of Iron-Rich Plant-Based Foods

• Sesame Seeds
• Pumpkin Seeds
• Sunflower Seeds
• Lentils
• Spinach
• Chickpeas
• Lima Beans
• Kidney Beans
• Swiss Chard
• Quinoa
• Beet & Turnip Greens
• Bok Choy
• Kale
• Brussels Sprouts
• Cashews
• Almonds
• Peas
• Quinoa
• Watermelon
• Broccoli

Iron is a crucial part of your diet and is readily available for vegans and vegetarians. Don’t ever let anyone say that eating meat is the only way you can get your daily dose of iron. There’s no need to fret because lots of plant-based foods have the iron you need.

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Introduction

Dietary or nutritional thiocyanate is a very important substance necessary for optimal health and wellbeing. Thiocyanate is found in specific foods, common to the indigenous African diet as well as some Middle Eastern and Mediterranean diets.

When thiocyanate is present in the diet, it acts as an oxygen carrier and increases the capacity of the blood to transport the life-giving oxygen to every single cell of the body.

Thiocyanate is a must-have substance if one is dealing with the challenge of sickle cell anemia. Because of its oxygen-enhancing properties, a diet rich in thiocyanate is effective in helping mitigate sickling of the red blood cells (also known as sickle cell anemia), a blood disorder.

Eating for Bio-Genetics

It’s believed that food should come directly from the place of one’s birth because the food carries vitamins and minerals complimentary to our bio-genetic makeup.

Wherever you are from, ethnically speaking, that land has special and particular nutrients in the ground complimentary to one’s gene pool. People with heritage in other lands need those nutrients for optimal health and well being.

Even though our bodies have the ability to adapt to a foreign diet, this could be detrimental to one’s long term health if the person consumes the foreign diet more than his or her own native diet.

Natural Sources

Dietary or nutritional thiocyanate foods include:

• Almonds
• Banana
• Black eye peas
• Brussel sprouts
• Buckwheat
• Butter Beans
• Cassava
• Cauliflower
• Garbanzo beans
• Horseradish
• Lentils
• Lima Beans
• Millet
• Mustard (greens)
• Peanuts
• Plantain
• Raspberries
• Rutabaga
• Turnips
• White Yam

As herbalist Tim Morrow wisely says, “Eat the best of what’s available because the best is not available!” That’s true because in America, the best is not available, so we have to eat the best of what’s available.

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Men tend to lose zinc more often than women, due to it being expelled via sperm during ejaculation. Consuming foods that are rich in zinc is advisable to men because it helps to maintain a healthy prostate and reproductive health. This isn’t to say that zinc is not integral to the health of the female body, because zinc is a natural beauty element. It works with calcium, biotin, sulfur, and silica to keep the skin looking youthful.

Uses of Zinc

Zinc comes in four types:

• Zinc acetate
• Zinc oxide
• Zinc permanganate
• Zinc stearate

They are all inorganic and pharmaceutical grades of Zinc. Some of the uses of this element include:

• Styptic
• Astringent
• Water-repellent
• Protective steel coating

Zinc also has many functions inside the body. It is essential for:

• Male prostate health
• Female uterine health
• Protein synthesis
• Oil gland activity
• Healthy immune system
• Wound healing
• Accurate sense of taste and smell
• Prevention of free radical formation
• Maintains proper levels of Vitamin E

It is best for humans to consume organic natural zinc, which exists in many food sources. If you want to learn more about the best plant-based sources of zinc, click here. The article is rife with information about the importance of this trace element. Should you be looking for a natural supplement to help increase your zinc intake, consider our zinc formula, which can be viewed here.

Deficiency in Zinc

A deficiency of this important trace element can result in many ailments. Zinc is essential to our bodies and without it, they can begin to develop some of the following symptoms:

• Brittle nails
• Male prostate gland disorders
• Acne
• Loss of sense of smell or taste
• Delayed sexual maturation in infants
• Fatigue
• Hair loss
• Impaired night vision
• Male impotence
• Female infertility
• Colds
• Flu
• Slow wound healing
• Impaired memory function

Natural Sources of Zinc

Many foods contain high levels of zinc. When purchasing these foods, make sure they are organic whenever possible.

• Pumpkin seeds
• Sunflower seeds
• Brewer’s yeast
• Lima beans
• Pecans
• Mushrooms
• Whole grains

Herbs also can be great sources of zinc. Some beneficial herbs include:

• Cocculus Root
• Sarsaparilla
• Chickweed
• Alfalfa
• Kelp
• Dulse
• Fennel Seed
• Dandelion
• Nettle
• Parsley
• Hops
• Milk Thistle
• Blue-Green algae
• Spirulina
• Chlorella
• Wild Yam

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Iron is a trace element that is essential for human health, especially female health since so much of it is lost due to the monthly menstrual cycle that causes valuable nutrients to exit the female body.

Iron is present in our bodies as hemoglobin, the red pigment of blood. It is also present in myoglobin, the form of hemoglobin found in muscle tissue.

Iron is stored in the liver, spleen, bone-marrow and muscles.

For maximum absorption of Iron, the following nutrients are essential: Vitamin A and C, Copper, b-vitamins, Manganese and Molydenum.

Iron-Deficiency

Iron-deficiency anemia is an adverse condition most commonly associated with severe shortage of iron. Anemia has been a prominent condition for many years now. In fact, ancient Kemetic physicists studied anemia in 1,500 B.C.

Iron is required for the following:

• Muscle protein
• Improving physical performance
• Preventing learning problems in children
• Boosting energy levels
• Essential for enzymes
• Boosting the defense or immune system

Found in the human blood, iron is a mineral that is found in very large amounts. Deficiency of this mineral is caused by an insufficient diet. Females can become deficient in iron from excessive menstrual bleeding. If there is blood loss, there is loss of iron.

Strenuous exercise also depletes the body of iron. Females who perform rigorous and strenuous exercises damage the integrity of the female reproductive system. The glands and organs can create internal imbalances, especially regarding hormones.

Regular strenuous exercise may cause a decrease in the production of female hormones, progesterone and estrogen. On the other hand, it may also cause an increase in male hormones such as testosterone and androsterone.

Iron-Deficiency Symptoms

Symptoms of iron-deficiency include:

• Anemia
• Pallor
• Breathlessness
• Insomnia
• Tiredness
• Palpitations
• Feeling cold
• Brittle hair
• Dizziness
• Inflammation of the tissues of the mouth
• Slowed mental reactions
• White spots on the fingernails

African and African-American women require more Iron than any other race or ethnicity of female. It is imperative that African women consume adequate amounts of iron.

Dietary Thiocyanate and Iron are the two nutrients that are most important for their overall health. These two nutrients are very important, especially if a person has sickle cell and/or anemia. Both of these adverse conditions are endemic to Africans in America and African-Americans. However, more than 90% of American females in general are reported to be anemic.

Organic vs. Inorganic Forms

It is best to avoid synthetic forms of Iron that are commonly found in pharmaceutical products. They have been shown to cause constipation, especially in females.

Pharmaceutical grades of Iron are derived from oxides such as metals and stones.

Organic or botanical Iron is the kind that the human body requires and can digest, absorb and use effectively.

Inorganic forms of Iron include: Ferrocholinate, Ferrous Fumerate, Ferrous Gluconate, Ferrous Sulfate, Iron-dextran and Iron Oxide.

Natural Sources of Iron

Natural food sources of Iron include:

• Green leafy vegetables
• Parsley
• Spinach
• Watercress
• Almonds
• Beets
• Avocados
• Dates
• Kidney
• Lima beans
• Lentils
• Millet
• Peaches
• Pears
• Pumpkin
• Dried prunes
• Blackstrap molasses
• Raisins
• Wheat bran
• Sesame seeds

Herbs that contain organic Iron include:

• Red Raspberry Leaves
• Moringa Seed
• Devil’s Claw
• Mullein Leaves
• Burdock Root
• Dandelion Root
• Yellow Dock Root
• Dong Quai
• Alfalfa
• Nettle
• Chickweed
• Horsetail
• Eyebright

Seaweeds are also exceptional sources of organic, dietary Iron. Good seaweeds to consume for Iron purposes include: Kelp, Dulse, Spirulina, Irish Moss, Chlorella and Blue-Green Algae.

Other sources of Iron include gemstones of Hematite, Malachite and Iron Pyrite. Gemstones of Hematite, Androdite and Chlorite assist in the proper use of organic Iron in the body.

These gemstones can also be used to make elixirs of Iron. However, they should not be placed directly into the water, especially Malachite, but should be placed in a separate glass container and placed within a large container of water.

This is the indirect way to make elixirs. The crystal or gemstones does not touch the elixir water because they are toxic in their solid state, but they emit beneficial vibrations that are recorded into the water.

Dherbs Solutions

Dherbs.com products and compounds that contain natural and organic Iron include:

• Iron Formula
• Blood and Lymphatic
• Vitamin C
• Electric Greens Combo
• Blood and Lymphatic Tea
• Iron Tea
• Menstrual Cycle Formula

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First discovered in kelp, Iodine is a very important mineral that dates back to 1812. It was extracted and named “iodine” because of its violet color. The term “ion” is the Greek word for violet.

Benefits

A naturally occurring substance, Iodine is a crucial part of the thyroid hormones that monitor the body’s energy levels. Iodine is actually food because it nourishes the thyroid gland.

Iodine, though essential, is only needed in trace amounts.

Organic Iodine, Iodine Phosphate, has the following benefits:

• Normalizes and regulates metabolism.
• Relieves pain of Fibrocystic breasts.
• Protects against toxic effects from radioactive materials.
• Acts as a natural antiseptic.
• Helps metabolize excess fat.
• Aids physical and mental development.
• Supports the thyroid gland

Deficiency

Iodine deficiency symptoms include:

• Goiter
• Hypothyroidism– chronic fatigue, apathy, dry skin, intolerance to cold, weight gain, and thyroid enlargement.
• Weight fluctuations, especially weight gain.
• Swollen salivary glands.
• Breast cancer for women.
• Mental retardation for children

Pregnancy

In pregnant women, Iodine deficiency could result in the child being born affected by dwarfism, also known as neonatal hypothyroidism. It is imperative that pregnant women take adequate amounts of organic Iodine.

It is reported that one out of fifty pregnant women is diagnosed with hypothyroidism during pregnancy. Also, six out of every one hundred miscarriages are associated with thyroid hormone deficiency during pregnancy.

Synthetic Iodine

While Iodine is found as a natural source in seaweed, most table salt is fortified with synthetic Iodine. Just like white table salt, synthetic Iodine is an inorganic substance and cannot be properly digested or absorbed by the body. This can create serious health problems because it is so unnatural. This can be prevented with organic nutrition to ensure optimal health and well-being.

Synthetic Iodine should be avoided at all costs. High does of inorganic Iodine may aggravate acne and interfere with hormone activity. Many pharmaceutical varieties of Iodine contain radioactive tracers that travel to the thyroid gland and harm the organ.

Western medical pharmacists know these drugs with radioactive tracers are harmful. They emit radiation and cause radiation poisoning. Pharmacists often prescribe Potassium Iodide to offset the effect of the radioactive tracers in certain thyroid drugs.

More than 12 million Americans suffer with Thyroid Disease. However, most of these 12 million individuals aren’t aware that they have the disease.

Synthroid

Many people with thyroid disorders have been prescribed Synthroid. Synthroid cannot successfully help the thyroid gland. The thyroid gland is mainly comprised of Iodine and thus requires Iodine to repair it when damaged by disease.

Healthy Alternatives

Natural food sources of Iodine include:

• Garlic
• Asparagus
• Lima beans
• Mushrooms
• Sesame seeds
• Spinach
• Turnip greens
• Swiss chard
• Summer squash
• Soybeans

Herbs containing Iodine include:

• Irish Moss
• Iceland Moss
• Blue-Green Algae
• Bladderwrack
• Dulse
• Kelp
• Red Marine Algae
• Chlorella
• Spirulina
• White Oat Bark
• Red Raspberry Leaf
• Black Walnut Hulls

Natural sources of Iodine from Seaweed are the richest sources and are helpful in increasing and enhancing the production and secretion of breast milk for women.

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Biologically, humans are designed to consume food for nutritional purposes. Plants should be the first choice because they are the best sources of essential fatty acids.

Benefits

Essential fatty acids are important for human health. They are molecules that cannot be synthesized by the body but are vital for normal metabolism.

When essential fatty acids were first discovered in 1923, they were classified as a vitamin, more specifically, Vitamin F. It wasn’t until 1930 that essential fatty acids were classified and designated as fats instead of vitamins.

In order to differentiate the fatty acids, those that derive from plant sources are considered “essential”. Essential fatty acids are required for biological processes, not fuel processes. Essential fatty acids are fatty acids that human beings must ingest because the body requires these substances for optimal health and wellbeing.

Essential fatty acids include, but are not limited to:

• Alpha-Linolenic Acid, an Omega-3 fatty acid
• Linolenic Acid, an Omega-6 fatty acid
• Gamma-Linolenic Acid, an Omega-6 fatty acid
• Lauric Acid, a saturated fatty acid
• Eicosapentaenoic Acid (EPA)
• Docosahexaenoic Acid (DHA)
• Palmitoleic Acid, a mono-saturated fatty acid

Omega 3

Omega 3 essential fatty acids are considered unsaturated fatty acids. These kinds of acids are double-bonded.

Many people believe that the best source of Omega 3 derives from fish. This may be true for animals, but not for humans. Humans can get all the Omega 3 they need from a plant called Flax. The oil from the Flax plant is called Flax Oil or Flax Seed Oil. It is easily accessible in health food stores around the country.

Instead of obtaining Omega 3 oil from fish, why not obtain it from the source whereby many fish obtain if from? A great natural source of Omega 3 oil is Alga oil, oil from algae.

Alga is a Latin term for seaweed. Algae is a large and diverse group or classification of simple, typically autotrophic organisms. They range from multicellular to unicellular forms.

Algae are photosynthetic-like land plants, and are simple because their tissues are not organized into the numerous distinct organs that found in land plants.

The largest and most complex marine forms are called seaweeds. Seaweed is the most nutritionally abundant food on the planet. The Moringa plant is its land equivalent.

Wheat Germ oil is another good source of Omega-3 essential fatty acid. Omega-3 essential fatty acids can be found in the following forms:

• Plants
• Green and Romaine lettuce
• Kale
• Spinach
• Purslane
• Broccoli
• Legumes
• Kidney beans
• Navy beans
• Pinto beans
• Lima beans
• Peas
• Split peas
• Fruits
• Orange
• Lemon
• Lime
• Grapefruit
• Watermelon
• Cantaloupe
• Crenshaw
• Honey Dew

Please note that when Omega 3s are cooked, oxidation occurs and they become damaged

Omega 6

Omega 6 essential fatty acids are unsaturated fatty acids. Omega 6 essential fatty acids include, but are not limited to:

• Linoleic Acid
• Gamma-Linoleic Acid
• Arachidonic Acid

Even though Omega 6 polyunsaturated fatty acids are plant-derived, some of its vegetable sources are highly suspect and cannot be absorbed by the human body. This includes:

• Soybean
• Cotton
• Palm
• Rapeseed

A high consumption of Omega 6 polyunsaturated-fatty acids (have been implicated in certain diseases, including various cancers. Omega 6 is commonly found in vegetable oils.

Omega 9

Omega-9 is a family of fatty acids and includes Stearic acid and Oleic acid, two major fatty acids. Stearic acid is a saturated fat that can be converted to Oleic acid, a mono-unsaturated fat.

Naturally produced by the human body, Omega 9 is considered a nonessential fatty acid and does not need to be supplemented.

When there is lack or insufficiency of Omega 3 and Omega 6, the body uses Omega 9. The body produces Omega 9 to compensate for Omega 3 and Omega 6.

The best source for all three essential fatty acids, Omega 3, 6, and 9, is Black Currant Seed oil, followed by Hemp Seed oil.

A few other good sources of Omega 3 and Omega 6 essential fatty acids include:

• Flax Seed oil
• Wheat Germ oil
• Safflower oil
• Evening Primrose oil

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