Vitamin D3: Liquid Sunshine!

Jenny Crissman MS L. Ac

Vitamin D is commonly referred to as the "sunshine vitamin" because it's the only vitamin that can be made by the human body from sun exposure. It plays a very important role in health.

Our ancestors lived naked in the sun for several million years, 50,000 years ago some us migrated north and south to places with less sun. Then we put clothes on, started working inside, began living in cities with buildings that blocked the sun. Then we started traveling in cars instead of walking or riding horses. Then, only a few years ago we started actively avoiding the sun and putting on broad-spectrum sunscreen. All this time we humans have been steadily reducing the tissue levels of one of the most potent steroid hormones in our bodies- VITAMIN D!!

Let's examine some of the information we already know-

There is a large body of research telling us exposure to sun causes basal and squamous skin cancers. But, there are a few specific details we must also consider; these cancers are clearly linked to sun exposure on fair skinned people, frequency of exposure and the latitude of the residence.

Melanoma is another type of cancer linked to sun exposure but the evidence is not so clear cut. It often occurs in areas of the body that have less sun exposure . There is significant evidence that a history of sunburn can significantly increase the occurrence. But there is also evidence that those exposed to sun for longer and more consistent periods of time, occupational exposure, are less likely to develop melanoma. With this information we need to evaluate the risk-benefit ratio of possibly increased risk for melanoma, versus the overall health benefits of of extras vitamin D3 achieved by increasing sun exposure.

Now, how do we get our Daily D3 if we do not get it from the sun?

Very few foods naturally supply vitamin D. Beef liver, cheese, egg yolks and fatty fish, which contain small amounts of D3, are the best dietary sources of D3. Cod liver oil provides a time-honored potent source of D3, although the taste might be a turnoff.

The current recommended dietary allowances of vitamin D established for infants and adults is somewhat arbitrary. Infant guidelines ( 400 IU/day) were established as what would be an acceptable amount to prevent rickets and the adult dosage were half of that (200 IU/day) with no evidence that this intake has any ability to affect blood serum levels of vitamin D.

There are many benefits to vitamin D supplementation:

Improvement in congestive heart failure

Prevention of Breast Cancer

Prevention of Osteoarthritis Progression

Improvement of Multiple sclerosis

Slowing the Progression of Prostate Cancer

Prevention and Treatment of Influenza

What are the optimal levels of vitamin D?

Measurement for monitoring levels of vitamin D are done by blood draw. Ask your doctor for a vitamin D test. Be specific and ask for a 25(OH)D test. The recommended levels are established by the weight of vitamin D found in a given volume of blood. ( ng/ml) The current acceptable levels in blood are expected to be between 50-80ng/mL year round.

The are three ways to boost vitamin D levels: sunlight, artificial ultraviolet B 9 (UVB) radiation, and vitamin D3 supplements. Supplementing with 2,000-7,00IU per day is sufficient to maintain year-round levels of vitamin D. Vitamin D has and adaptive regulatory system that is not that well understood and it should be noted that levels fluctuate between high summertime and often much lower winter levels. This can lead to body tissue levels well below the ideal set point. So the idea of supplementing to maintain year round levels has become of great interest for the sake of disease prevention and health maintenance.

So once you have established your current levels of D, then you must figure out the right amount of supplement , from a a good source to maintain the optimal level year round. Discuss this with your healthcare provider. Remember sometimes a higher dosage is required to raise deficient levels, but regular supplementation vs sporadic large doses are the best way to keep your levels optimal.

My favorite choice is always liquid and one that comes in a bio-available source!

http://www.pureencapsulations.com/vitamin-d3-liquid-22-5-ml.html

Do you know where your vitamins come from: SOURCE your supplements!

 Jenny Crissman MS L.Ac.

In general Drugs are considered to be artificial and Vitamins are considered to be natural. The truth is both can be artificial or natural. Many vitamins produced today are artificial. But the inclusion of the title “Natural” on the label doesn’t ensure any better quality. Many products labeled “Natural” , i.e. cane sugar, palm oil, toxic mushrooms, herbs... can potentially cause harm. The same goes for all “ Natural” vitamins!

This blog will outline some of the differences between manufacturing techniques/terminology so you can have a better idea of how to source your supplements and invest properly in your health!

Let's start with the worst and end with the best- In my opinion!

Purely Synthetic Vitamins: These vitamins are manufactured in a lab and are assimilated different than the nutrients found in nature. These vitamins can have the same chemical constituents , but they have a different “shape” or actual makeup. This “shape is important because some enzymes in the human body only work properly with a vitamin of a the correct make up or “shape”. So basically you have a source of concentrated synthetic nutrients with no appropriate delivery system.

Money down the drain!

www.centrum.com

Nature- Identical Synthetic: This category of vitamins includes nutrients manufactured in a lab but use the molecular structure “shape” identical to nutrients occurring in nature. However, the true source of the nutrient may not be the same as what we would think of in nature nor is it in the same combination with other nutrients found in nature that would maximize it's utilization.

Vitamin C/ Ascorbic acid is a good example. Ascorbic acid is the the most popular form of synthetic Vitamin C. Naturally occurring Vitamin C /Ascorbic acid contains the same molecules as synthetic Vitamin C/Ascorbic acid. But, in food Ascorbic acid is found within the Vitamin C Complex along with other compounds so it can be absorbed. Nature- Identical Ascorbic acid is often derived from corn starch, corn sugar or rice starch, ( not an orange), and is chemically dependent on volatile acids added to the supplements to create absorption. This is not the ideal combination for utilization.

More money down the drain!

Nature Sourced:  These vitamins include nutrients sourced from vegetables, animals or mineral sources. However, before making them into supplements they undergo significant processing and refining. When a vitamin is labeled “Natural” it only has to include 10% of actual plant derived ingredients and the remaining 90% can be synthetic!

Consider Vitamin E: Natural Alpha-tocopherol is just one single isomer and synthetic Alpha-tocopheral is a combination of eight isomers. This combination is still considered Vitamin E, but the consumption of the combined isomers greatly inhibits bioavailability.

More money down the drain!

www.solgar.com

Food Cultured:  These vitamins are often labeled as “Whole Food” supplements. The process to manufacture them is the same as the one used to culture foods like yogurt, kefir, miso and sauerkraut. These supplements are often grown in yeast or algae. Raw materials are grown and then harvested and made into the vitamin supplements. This culturing creates nutrients that are more bioavailable than those of previously mentioned vitamins. Sometimes food cultured vitamins are combined with synthetic vitamins to increase potency, so read the label!

Money well spent!

www.newchapter.com

Food Based:  There is currently no regulatory definition, so companies are free to make up their own to suit their needs. This lack of clarity has led to a lexicon of misleading terms.

The goal of the Whole Food supplements are to provide nutrients for the body that are as close as possible to how they are found in nature. Manufacturing safeguards help to maintain the nutrition within each Whole Food ingredient because during manufacturing nutrients are easily degraded by heat, pH changes and light.

The Best way to spend your Money!

www.standardprocess.com

Even given this information, with the myriad of vitamins and food supplements on the market it is wise to ask your trusted healthcare provider to help you maneuver the labeling and the sourcing to ensure you are not throwing your money away or even worse-potentially causing more harm than good!!

The Essence of Aromatherapy & Acupuncture, a Collaboration in Wellness

BY:  Deborah Najman, Certified Aromatherapist

What does the smell of rain-soaked earth remind you of? How do you feel when you inhale the scent of jasmine flowers? Our sense of smell and touch are our most primitive senses. They are closely linked to our emotional body, which registers in our right brain. Smell memory lasts longer than visual memory because it is attached to limbic system (emotions) and acts on a subconscious level. Our sense of smell is 10,000 times more sensitive than our other senses!

When a fragrance is inhaled, the odor molecules travel up the nose, and are trapped by olfactory membranes. These membranes are very tiny, and well protected by the lining inside the nose. They contain about 800 million nerve endings, that receive the micro-fine, vaporized oil particles, carry them along the axon of the nerve fibers and connect them with the secondary neurons in the olfactory bulb in the brain.

Each odor molecule fits like a little puzzle piece into specific receptor-cell sites lining a membrane, known as the olfactory epithelium. When stimulated by odor molecules, this lining of nerve cells triggers electrical impulses, which are then transported to the limbic system and olfactory sensory nerves at the base of the brain. The olfactory bulb then transmits the impulses to: the amygdala (processes emotion), the hippocampus (responsible for associative learning and short-term memory), the thalamus (a relay station of sensory information), and the hypothalamus (stores emotions and long-term memories).

Essential oils work holistically. They act on the physical, mental, emotional, and energetic levels. They have small molecules that penetrate the skin and travel in the bloodstream and the lymphatic system through the entire body and exit within 20-24 hours through the liver and kidneys. This means there is no toxic buildup. Essential oils act as catalysts to regenerate the body’s systems and organs. They find receptor sites on a cell that can use its action and cross the blood brain barrier to the limbic (emotional) brain.

The beauty of these oils is that they are a wonderful complement to other modalities, and in this case Chinese Medicine. An article in the journal Acupuncture Today by Josephine Spilka, M.S., L.Ac., states that “with the advent of essential oils . . . therapeutic applications using Chinese medical principles are exponentially increased.” Spilka continues to write that they “can explore the use of essential oils following the patterns and systems of Chinese medicine, revealing essential oils as easy to use, cost effective, and often miraculous in their powers to stimulate healing and potentiate change in a very short span of time” (June, 2015, Vol. 16, Issue 06, pp.38).

This year is the Chinese year of the wood sheep. “The Wood Sheep brings a feminine Yin energy of togetherness which strengthens relations and inspires community-building as collective/group consciousness comes to the fore” (http://www.mysticmamma.com/2015-year-of-the-wood-sheep-meaning-and-significance). It is with this energy that we can cultivate collaboration amongst different modalities. Blending the use of essential oils with acupuncture is an effective and wonderful partnership that can benefit everyone.

http://www.holisticinfusion.com/Holistic_Infusion/Welcome.html

“As an experienced acupuncturist with many years of introducing collaborative therapies- I see the effects of the subtle blends of the oil blends and my patients love the combination of acupuncture and aromatherapy! ~Truly complimentary therapeutic care” Jenny Crissman MS L. Ac.

Mushrooms as Medicine!

Some of us love a good mushroom on a pizza, sauteed in a stir fry or even grilled on a bun!  But this information is regarding the "super" stars that most of us do not eat!  These are mushrooms with active medicinal components. 

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3339609/

There are three distinct parts to the medicinal mushroom:  the mycylium , which accumulates food and energy to produce a mushroom: the mushroom itself, or fruiting body; and lastly, the spores the mushroom produces.

There are a number of compounds that are believed to be of clinical value in mushrooms.  These compounds have been identified and analyzed for efficacy and quality.  They include:  polysaccahrides , which are generally thought of as biological response modifiers.  They activate macrophages, T-cells, and NK cells (Natural Killer Cells) which are a type of cytotoxic lymphocyte critical to the innate immune system.  Studies indicate these compounds often protect against cancer cells, as well as viral, bacterial, and fungal infections.  Another component common to many medicinal mushrooms is Triterpenoids.  Triterpenoids have been researched primarily in Reishi mushrooms.  Triterpenoids are responsible for the bitter taste as well as protecting the liver, lowering lipids, antioxidant and anti-inflammatory properties.  Ergosterol, a triterpenoid, has also been discovered to have anti tumor and antioxidant properties.  Ergosterol is also a precursor to vitamin D. 

Certain medicinal mushrooms may also have nucleosides, enzymes, beta glucans, chitin and naturally occurring statins. 

I like to prescribe mushrooms as preventative medicine as well as adjunct care during cancer treatment. Following are some details about my favorite four!  They are some of the most well-researched anti-cancer mushrooms rich in polysaccharides and beta glucans, the primary active immune-enhancing constituents:

Ganoderma Reishi Mushroom, Ling Zhi, Mannentake , "The Mushroom of Immmortality"

This is one of the great longevity tonics of Chinese Medicine used in cancer treatment.  Reishi also enhances immune response, alleviates chemotherapy side effects such as nausea and kidney damage and protects cellular DNA by raising antioxidant capacity. It's a great preventative and immune booster!

Shitake (Lentinula edodes),  Black Forest Tree Mushroom,  or Xiang Gu

This is a tasty medicinal mushroom most often used in cooking.   Shitake contains a glucan called AHCC , Active Hexose Correlated Compound and is widely used in alternative and complementary treatment of cancer in Japan due to its immune-enhancing functions. Lentinan , a compound found in Shitake, is used as an intravenous anti-cancer drug with antitumor properties. Clinical studies have associated lentinan with a higher survival rate, higher quality of life and lower recurrence of cancer.

Coriolus versicolor (Trametes versicolor),  "Turkey Tail Mushrooms",  Yun Zhi

This mushroom isa biological response modifier.  Studies show that it improves survival rates and has immune stimulating and anti-tumor properties. Many of the studies have focused on breast cancer and show that it can enhance the effects of chemotherapy and reduce the side effects of radiation therapy.  I ask all of my breast cancer patients to use it as adjunct care to all allopathic treatments and for prevention.

Cordyceps sinensis , Chinese Catapillar Fungus,  Dong Chong Cia Cao

These mushrooms are immune stimulators!  The increase cancer fighting and virus fighting T-cells and NK cells.  They also prolong the live of WBC ( white blood cells) improving the resolution of infection and aiding patients through the chemotherapy process when WBC sometimes drop.  They are invaluable in helping return WBC count to normal so the patient can continue the course of chemotherapy uninterrupted. They also demonstrate anti tumor properties.  They are widely used in most anti- cancer protocols in Traditional Chinese Medicine.  I prescribe them regularly for those that suffer from poor immunity.

Finding the right product is another story-  There are three main types of products currently available:   whole mushrooms, mycelium and spores.  Most of the research inChina and Japan has focused on extracts of whole mushrooms.  Some products involve complex extractions, whereas others involve a traditional decoction , which is then rendered into a concentrated powder.  These are typically used in a tablet or capsule form in order to concentrate relevant compounds.

There are also tinctures \or liquid extracts on the market.  In general high quality products are available in concentrated powder made from whole mushrooms or in liquid extractions. 

It is best to ask your healthcare practitioner for specifics if mushrooms are proscribed. 

My two favorite suppliers are:

Mushroom Science and Host Defense!

Prevention is the best medicine~ so include mushrooms in your wellness plan!

ACID VS ALKALINE pH for Wellness!

 Jenny Crissman MS L. Ac.

When it comes to pH, balance is the key! pH is the measure of how acidic or alkaline something is and our blood pH needs to maintain a slightly alkaline level to keep us healthy. If we are not eating enough alkaline forming foods then our body may pull minerals from our bones, teeth and organs to keep the balance. If we are too acidic this can lead to a compromised immune system, fatigue, inflammation and make us vulnerable to disease as we age.

We can help our bodies by eating more alkaline forming foods and fewer acid forming foods.

A quick reference:

Alkaline: most fruits, vegetables, nuts, seeds and herbal teas

Acid: grains, beans, meat, dairy, fish and processed foods.

There are many detailed list available online: http://greenopedia.com/alkaline-acid-food-chart *one of my favorites.

I find that in the busy world we live in one way to keep the balance is simply to add some “green juice” to your diet!

My favorite recipe:

1 Bunch of Kale or Collards (slightly sweeter)

1 Whole peeled Lemon

½ Bunch of Parsley or Cilantro ( more detoxifying for heavy metals)

1 Whole peeled Cucumber

3-4 leaves of Dandelion Greens (very bitter so adjust according to your taste)

1/2” piece of fresh Turmeric

1/2” piece of fresh Ginger

2 stalks of Celery

This is a combo of cooling and super alkaline juice- best used in the warmer months and well tolerated by most constitutions.

Some additional thoughts on Juicing:

Keep it ORGANIC

Keep it Fresh- do not juice more than two days servings at one time.

In TCM and Ayurvedic Practices strong Stomach and Spleen Qi/ Digestive Fire are necessary to fully benefit from the effects of Green Juice. If you experience bloating or gas post consumption consider having less and/or increasing the warming properties of the juice by adding additional ginger!

If you would like to expand the recipe- please do. But be conscious of the fact that carrots, beets and fruits can greatly effect your blood sugar and can cause counterproductive spikes in insulin. The sweet flavors of these vegetables and fruits also cause damage to digestive fire or create dampness in your digestive system and possibly cause more bloating or even diarrhea.

If this seems like too much work, you an always keep it simple and add a little prepared “alkaline love” to your diet with these supplemental drinks-

http://www.gardenoflife.com/Products-for-Life/Foundational-Nutrition/Perfect-Food-Alkalizer-Detoxifier.aspx

Juice is a simple addition that goes a long way to creating wellness!

GET YOUR ALKALINE ON- DRINK UP!!

Get Help With Your Fight Against Breast Cancer

Acupuncture can reduce the Side Effects of Breast Cancer Treatment:

A diagnosis of breast cancer comes with a full range of emotions and can turn your world upside- down while undergoing treatment.

Acupuncture is a wonderful complimentary therapy for patients undergoing treatment for breast cancer. It can be used to ease the difficult side effects of chemotherapy and radiation. It helps relieve nausea, fatigue, decreased immunity, joint pain, insomnia, constipation or diarrhea.... It alleviates stress and improves the quality of life while undergoing care.

Increasingly, researchers have studied acupuncture’s effectiveness in providing relief. I have many years of clinical experience and have seen the relief my patients receive from using this complementary care both during chemotherapy and radiation as well as after care with aromatase inhibitors. I often incorporate medicinal mushrooms and digestive support to help stabilize white blood cell counts. This helps the recuperative process of the whole body in between chemo and radiation treatments.

www.huffingtonpost.com/.../cancer-foods_b_11922...

https://www.mushroomscience.com/

There are studies that suggest that more than one third of women taking a certain class of breast cancer drugs are so bothered by side effects that they stop taking the pills before their treatment is complete. It is difficult to maneuver the life changes that can occur, but with the intervention of regular acupuncture there is a reduction in hot flashes, better sleep and less anxiety. By mitigating the potential negative side effects of breast cancer treatment it is more likely that women finish the full course of treatment.  The long term prevention of metastasis care continues uninterrupted.

Nutrition is also an important factor in recovery and prevention. In TCM we use constitutional diagnosis to help balance an individual and enhance disease fighting immunity. This information is most often combined with Western nutrition principles for the most comprehensive care.

http://www.breastcancer.com/foods.html

 A great cookbook on prevention and recipes to make during treatment by author Rebecca Katz: www.rebeccakatz.com/the-cancer-fighting-kitchen/

There are also many Nutrition supplements that are recommended for after care and prevention.  It is often difficult to decide which are right for you.  It is important to ask for the guidance of both your Western Oncology nutritionist as well consulting with Alternative Care Practitioners as they often have different perspectives on what may be most beneficial and or potentially harmful.

For long term care; post chemotherapy and radiation. I have several standard supplements that I recommend for prevention and recovery.  They are generally universally accepted and endorsed with few contraindications:

Melatonin- A hormone secreted by the pineal gland.  It promotes sleep and is a potent free- radical scavenger.  Studies suggest it has anti tumor effects and interferes with estrogen reception.

http://breastcancer.about.com/od/generalsideeffects/p/melatonin.htm

Turmeric- A spice belonging to the ginger family.  The main active ingredient tn turmeric is curcumin.  There are currently many trials in the early stages that suggest curcumin can prevent and treat some types of cancer.  In laboratory studies it shows the most promise for its effects on breast, bowel, stomach and skin cancer.

http://www.cancerresearchuk.org/about-cancer/cancers-in-general/cancer-questions/can-turmeric-prevent-bowel-cancer

Green Tea- Is a key element if cancer prevention.  It is full of polyphenols ( GTP), EGCG or EGCg ( epigallocatechin gallate) not only inhibit an enzyme required for cancer growth but also kills cancer cells without ill effects on healthy cells!

http://www.cancertutor.com/greentea/

These are just a few supplements I generally recommend.  There are numerous other supplements that can help with digestive function recovery, neuropathy, fatigue, and anxiety.  Some of which can be a result of treatment with chemotherapy and radiation.

I highly recommend using all the tools at your disposal in this very personal fight.  Alternative care as well as support groups and yoga!

GET SOME TODAY!

EAT YOUR FIBER!

Increasing Fiber in your diet has multiple benefits:

It helps manage your blood sugar, reduce cholesterol, keep your gastrointestinal lining clean and your bowels moving!

First let's distinguish the difference between the two types of fiber.

Soluble fiber- Soluble fiber dissolves in water. So what this actually does in your system is it attracts water, absorbing it and creating a kind of gel like substance which slows down digestion. This actually causes a delay in your body emptying your stomach and makes you feel full for longer, meaning you need to eat less and less often. This also helps slow the movement of the food into the upper intestines where the absorption of sugars occur meaning the release of sugars becomes regulated helping to prevent spikes in blood sugar levels. This decreases the amount of insulin you need at one time which can help you from getting diabetes. Soluble fiber also conveniently interferes with the body’s ability to absorb dietary cholesterol which low.ers you levels of the bad LDL cholesterol in your blood.

Common sources of soluble fiber include things like cereals, beans, fruit, bran, berries, nuts, vegetables and of course the mighty hemp seed.

Insoluble fiber- Insoluble fiber is one of the most important items in our diet simply because the typical diet consists of overly processed foods and contains so little. Think of insoluble fiber as the toothbrush of your intestinal system. Eating a diet high in insoluble fiber ensures that you will have a good clean intestinal track which is one of the most important things to maintaining good health. Insoluble fiber does not absorb water and therefore passes through the intestinal system pretty well intact has a laxative effect and adds bulk or roughage to the diet helping prevent constipation. This type of fiber also speeds up the passage of food and waste through the intestinal system.

Common sources of insoluble fiber include things like whole flours, whole grains, brans like wheat bran and corn bran, nuts, barley, couscous, whole rice, high fiber vegetables, raisins and grapes, fruit and root vegetable skins and seeds.

Let's add a little to your diet...the following are fibers that have multiple benefits!

Flax Seeds:  Contain both soluble and insoluble fiber.  They also pack in a good serving of Omega-3 essential fatty acids ( the good fats).  But their biggest addition to the fiber fix is their high percentage the phytonutrient, Lignan.  This makes them one of the champs of antioxidant containing foods.  I suggest using ground flax to fully maximize the absorption of all components of the seeds. www.spectrumorganics.com

Psyllium: Is an insoluble form of fiber made form the Plantaogo rato plant, specifically from the husks of the seeds. It's most commonly know as a laxative. But is also thought to benefit your heart and your pancreas.

Inulin: Is found naturally in some vegetables and is also isolated from the root of the chicory plant. It's greatest benefit is the fact that it is both soluble and prebiotic. Therefore it has the ability to create bulk in the colon, effecting blood sugar and helps cultivate the large intestine with “good bacteria”. However it is advisable to limit intake as it can cause some gas and bloating. It is often used as a sweetener in low calorie foods, so read your labels!

Acacia: Is a naturally occurring fiber found in the gum of the Acacia tree. It is also a prebiotic so it simultaneously increases the growth of good gut bacteria. However, unlike some prebiotics and fiber sources acacia slows colon fermentation. Therefore it can actually decrease the occurrence of gas and bloating while still encouraging bowel regularity. It is especially useful for those suffering from IBS.http://www.helpforibs.com/shop/suplmts/acacia.asp

Gluten Free Oat Bran: Oat bran is one of a handful of foods that provides significant amounts of both soluble and insoluble fiber. When food manufacturers mill whole oats, they separate the bran from the inner kernel. A 1-cup portion of cooked oat bran contains a total of 5.7 grams of fiber, made up on both soluble and insoluble fiber. I suggest Gluten Free Oat Bran. It helps aid in regularity without potentially causing irritation if you are sensitive to gluten. www.bobsredmill.com/gluten-free-oat-bran.html

Chia Seeds: Chia seeds are tiny black seeds harvested from Salvia Hispancia a native plant of South American,  and related to the family of mint! Chia is one of richest forms of soluble fiber, 40% by weight. It is also naturally high in protein, antioxidants, increases good gut flora and it is even touted as an aid to weight loss. It creates fullness by it's tremendous ability absorb water, creating bulk and a sense of fullness. This being said, it is very important to drink plenty of water when adding Chia to your diet, otherwise it may have the opposite effect and leave you with constipation. It truly is a Super Food!http://www.livestrong.com/article/369283-chia-seeds-and-fiber/

Hemp Seed:  Yes Hemp Seeds do come from a variety of Cannabis plants, but the seeds contain extremely low levels of THC or none at all.  A comparison would be the amount of opium found in a poppy seed. It is not possible to use Hemp Seeds as a drug. Another Super Food in my opinion!  It is full of both insoluble and soluble fiber.  It is a perfect high protein food containing all nine essential amino acids maximizing absorptions and especially good sources for vegans and raw food enthusiasts. The essential fatty acids ( both Omega-3's and 6's) are abundant in come in the ratios that highly benefit humans.  It is another Super Food in my opinion! manitobaharvest.com/

I encourage you to try them all- there are no bad choices and only good benefits!