Back to Back Issues Page
Healthy Food Lover's Newsletter, Issue #29 - Essential Fats (Oneness Raw)
February 28, 2015
Hello Healthy Food Lovers,

Essential Fats (Oneness Raw)

Essential fats or essential fatty acids are plentiful and intact on the Oneness Raw Diet. These fats will be essential to staying in tip top shape and are to be supplied by your diet.

These essential fatty acids are known as Omega 6 and Omega 3. Your body will need a decent supply of both everyday in order to properly function.

For the most part, people (especially in America) do not get enough Omega 3's in their diet and an excess of Omega 6's - bad Omega 6's!

The correct ratio between these two essential fats is very important as they compete with each other for access into your body.

And the primary reason for consuming essential fats or essential fatty acids is for the production of prostaglandins which are a group of potent hormone-like substances that play a large role in managing the housekeeping of your cells.

Symptoms of Essential Fatty Acid Deficiency

  • Depression & Postpartum Depression
  • Schizophrenia
  • Alzheimers
  • ADHD
  • Accelerated Aging
  • Cracking & Peeling Fingertips
  • Dry Skin & Eyes
  • Brittle Hair & Nails
  • Craving Fatty Foods
  • Dandruff
  • Obesity or Excessive Weight Loss
  • Insulin Resistance & Diabetes
  • Heart Attacks & Stroke
  • Stiff or Painful Joints
  • Arthritis
  • Excessive Ear Wax
  • Allergies
  • Cancer
  • Menstrual Cramps & Premenstrual Breast Pain
  • Asthma

Bad Omega 6's!!!

Even though Omega 6 may be plentiful in the American diet, many of these essential fats will be rendered useless as they will be rancid and toxic when consumed.

Refined oils such as soybean oil, corn oil, sunflower oil, safflower oil, cottonseed oil, and canola oil are all rich sources of Omega 6 fatty acids, but will be damaged after processing.

You see high heat, light and oxygen all destroy essential fats or essential fatty acids.

So you'll want to avoid highly processed or over-cooked essential fats and strive for cold-pressed, raw, or low temperature cooked to get the best results when consuming Omega 6 and even Omega 3 foods.

Also, foods extremely high in Omega 6 versus Omega 3 will create a major problem in your body.

Omega 6's are highly associated with creating inflammation in the body which can lead to violence and depression.

On the flip side, Omega 3's are associated with stopping inflammation and improving conditions such as depression and Bipolar Disorder.

These essential fats continuously compete for "chemical" conversion and it appears that these two fats may be required in "approximate" amounts to be useful to your body.

A ratio of No More than 4 Omega 6's to 1 Omega 3 has been associated with good health. The recommended daily amount for Omega 3 is approximately 1 to 3 grams per day for an adult.

The recommended daily amount for Omega 6 is about 12 grams per day for an adult. Based on this figure - you would need to consume 3 grams of Omega 3 or lower the amount of Omega 6 to stick to a 4 to 1 ratio.

Foods High in Omega 3

Cold-Water Fish: Salmon, Sardines, Tuna, Mackerel, Sablefish, Herring, Anchovy, Trout

Wild Caught Fish: Halibut, Cod, Striped Bass, Pollock, Perch, Snapper

Wild Caught Seafood: Queen Crab, Lobster, Oysters, Shrimp, Scallops, Caviar, Mussels, Clams, Octopus, Cuttlefish

Seeds: Flax Seeds & Flax Seed Oil

Misc: Fish Oil Supplements

Foods High in Omega 6

Oils and Fats: Cottonseed Oil, Soybean Oil, Corn Oil, Grape Seed Oil, Safflower Oil, Canola Oil, Sunflower Oil, Margarine, Peanut Oil, Avocado Oil, Olive Oil, Lard, Grain Fed Butter

Nuts and Seeds: Walnuts, Almonds, Brazil Nuts, Pecans, Hazelnuts, Pine Nuts, Sunflower Seeds, Pumpkin Seeds, Sesame Seeds

Legumes: Peanuts, Cashews, Soybeans, Garbanzo Beans

Animal Foods: Conventionally Raised Pork, Grain Fed Beef & Meats, Factory Farmed Eggs & Poultry

Vegetables: Yellow Corn

Fruits: Avocado, Green Olives, Condensed Tomato Products

Grains or Pseudo Grains: Cornmeal, Wheat, Oatmeal, Buckwheat, Rye, Brown Rice

Misc: Processed Baked Goods, Processed Cheese, Salad Dressings, Mayonnaise, Potato Chips, Tortilla Chips, French Fries, Deep Fried Foods, Dark Chocolate

Neutral Ratio of Omega 6 to Omega 3

Grass Fed Dairy: Whole Milks, Whole Yogurt, Soft Cheese, Hard Aged Cheese, Butter, Cream

Seeds: Chia Seed, Hemp Seed

Legumes: Black Beans

Animal Foods: Grass Fed Meats, Wild Game, Pastured Eggs

Vegetables: Spinach, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Collard Greens, Romaine Lettuce, Boston Lettuce, Red & Green Leaf Lettuce, Kale, Watercress, Arugula, Onions, Potatoes, Squash, Turnips, Leeks, Carrots, Seaweeds

Fruits: Papaya, Mango, Cantaloupe, Apples, Medjool Dates, Kiwi, Honeydew Melon, Oranges, Strawberry, Blueberry, Raspberry, Lemons, Limes, Banana, Grapes, Cherries, Red Bell Pepper, Pineapple, Plantains, Kalamata Olives

Grains or Pseudo Grains: Quinoa, Spelt, Wild Rice

Misc: Basil, Thyme, Oregano, Tarragon, Saffron, Cinnamon, Cane Sugar, Honey, Mustard


  • Change the oil you use and learn to make your own salad dressings as well as your own mayonnaise.
  • Cold-pressed virgin olive oil will probably be the best oil to get your supply of omega 6 fatty acids.
  • Cold-pressed flax seed oil can give you a good supply of omega 3 fatty acids.
  • Consume 1 tablespoon of cold-pressed flax seed oil with your yogurt or cottage cheese for better assimilation.
  • Coconuts and macadamia nuts will have the lowest amount of omega 6 per serving ounce and walnuts will have the highest.
  • Switch from grain fed animal foods to grass fed animal foods.
  • Eat a variety of fish or seafood at least 2 to 3 times a week.
  • Learn to make your own sushi.
  • Visit your local farmer's market to buy pastured eggs.
  • Eat more raw foods, steamed foods, or "lightly" cooked foods.
  • Limit the amount of processed or fast foods you consume and be especially careful of deep fried foods.
  • Read all labels when purchasing prepared foods.

Oneness Raw Recipe - Salmon Tartare

Tartare is a dish that you will typically find at a French restaurant.

Most people associate tartare with just meat, but you can use raw fish such as salmon to make this Oneness Raw Food dish.

Meat tartares are commonly served with onions, capers, and a raw egg yolk. However, other ingredients may work better when making a fish tartare recipe.

Some common choices for a salmon tartare are lemon or lime juice, zest, herbs, shallots, hot peppers, cucumber or pickles, and olive oil or mayonnaise.

Salmon Tartare Video

Just be sure to cut the salmon into small pieces and eat it as soon as possible if you are using lemon or lime juice as to avoid making a ceviche.

To a More "Balanced" Mood,


Back to Back Issues Page