Essential Fatty Acids

[Guest guest]

***Excellent article about essential fatty acids and helpful vegetarian

alternatives to fish oils for EFA's. I appreciated that they pointed out that

fish that has been cooked has lost the EFA qualities that so many promote.

Flaxseed and it's recommended dosage is given as a reliable alternative.*** L.

 

 

 

Healthy Fats - Essential Fatty Acids

Source: www.goodfats.pamrotella.com

 

I created the following in 2001, on the evening before a vegetarian

cooking class where I was the guest speaker. There wasn't enough time to

cite sources, but I do intend to improve the following class hand-out soon.

In the interim, I feel it's such an important topic that I should share the

preliminary work. Most Americans are Omega-3 deficient, and one of the

symptoms of Omega-3 deficiency is depression, among other mental health

symptoms. Is this why so many people take St. John's Wort, Prozac, Ritalin,

even drink coffee? Could it be a simple deficiency?

 

Essential Fatty Acids are the " good fats " all over the news these

days, and a very hot research topic. More is known about them every week, as

more studies come forward. Some information hasn't changed since Julius Fast

wrote his book The Omega-3 Breakthrough (Tucson, Arizona: The Body Press

1987, ISBN 0-89586-625-0). For example, good fats compete with bad fats, so

it's important to minimize the intake of cholesterol (animal fat) while

consuming enough good fats. Also, good fats raise your HDL or " good

cholesterol " . One of the jobs of this High Density Lipoprotein (HDL) or

" good cholesterol " is to grab your bad cholesterol, LDL (Low Density

Lipoprotein), and escort it to the liver where it is broken down and

excreted. In other words, these good fats attack some of the damage already

done by the bad fats. This is very important in an age when so many

Americans are struggling to get their cholesterol down, and fight heart

disease and obesity.

 

Essential Fatty Acids (EFAs)

 

a.. Essential Fatty Acids (EFAs) are necessary fats that humans

cannot synthesize, and must be obtained through diet. EFAs are long-chain

polyunsaturated fatty acids derived from linolenic, linoleic, and oleic

acids. There are two families of EFAs: Omega-3 and Omega-6. Omega-9 is

necessary yet " non-essential " because the body can manufacture a modest

amount on its own, provided essential EFAs are present. The number following

" Omega- " represents the position of the first double bond, counting from the

terminal methyl group on the molecule. Omega-3 fatty acids are derived from

Linolenic Acid, Omega-6 from Linoleic Acid, and Omega-9 from Oleic Acid.

b.. EFAs support the cardiovascular, reproductive, immune, and

nervous systems. The human body needs EFAs to manufacture and repair cell

membranes, enabling the cells to obtain optimum nutrition and expel harmful

waste products. A primary function of EFAs is the production of

prostaglandins, which regulate body functions such as heart rate, blood

pressure, blood clotting, fertility, conception, and play a role in immune

function by regulating inflammation and encouraging the body to fight

infection. Essential Fatty Acids are also needed for proper growth in

children, particularly for neural development and maturation of sensory

systems, with male children having higher needs than females. Fetuses and

breast-fed infants also require an adequate supply of EFAs through the

mother's dietary intake.

c.. EFA deficiency is common in the United States, particularly

Omega-3 deficiency. An ideal intake ratio of Omega-6 to Omega-3 fatty acids

is between 1:1 and 4:1, with most Americans only obtaining a ratio between

10:1 and 25:1. The minimum healthy intake for both linolenic (Omega-3) and

linoleic (Omega-6) acid via diet, per adult per day, is 1.5 grams of each.

One tablespoon of flaxseed oil can provide this amount, or larger amounts of

other linolenic-rich foods. Because high heat destroys linolenic acid,

cooking in linolenic-rich oils or eating cooked linolenic-rich fish is

unlikely to provide a sufficient amount.

d.. EFA deficiency and Omega 6/3 imbalance is linked with serious

health conditions, such as heart attacks, cancer, insulin resistance,

asthma, lupus, schizophrenia, depression, postpartum depression, accelerated

aging, stroke, obesity, diabetes, arthritis, ADHD, and Alzheimer's Disease,

among others.

 

 

Omega-3 (Linolenic Acid)

 

a.. Alpha Linolenic Acid (ALA) is the principal Omega-3 fatty acid,

which a healthy human will convert into eicosapentaenoic acid (EPA), and

later into docosahexaenoic acid (DHA). EPA and the GLA synthesized from

linoleic (Omega-6) acid are later converted into hormone-like compounds

known as eicosanoids, which aid in many bodily functions including vital

organ function and intracellular activity.

b.. Omega-3s are used in the formation of cell walls, making them

supple and flexible, and improving circulation and oxygen uptake with proper

red blood cell flexibility and function.

c.. Omega-3 deficiencies are linked to decreased memory and mental

abilities, tingling sensation of the nerves, poor vision, increased tendency

to form blood clots, diminished immune function, increased triglycerides and

" bad " cholesterol (LDL) levels, impaired membrane function, hypertension,

irregular heart beat, learning disorders, menopausal discomfort, and growth

retardation in infants, children, and pregnant women.

 

 

Found in foods:

 

a.. Flaxseed oil (flaxseed oil has the highest linolenic content of

any food), flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts,

pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green

vegetables (kale, spinach, purslane, mustard greens, collards, etc.), canola

oil (cold-pressed and unrefined), soybean oil, wheat germ oil, salmon,

mackerel, sardines, anchovies, albacore tuna, and others.

b.. One tablespoon per day of flaxseed oil should provide the

recommended daily adult portion of linolenic acid, although " time-released "

effects of consuming nuts and other linolenic-rich foods is being studied,

and considered more beneficial than a once-daily oil intake.

c.. Flaxseed oil used for dietary supplementation should be kept in

the refrigerator or freezer, and purchased from a supplier who refrigerates

the liquid as well.

d.. Canola oil is often used as a cheaper alternative to the

healthier virgin olive and grapeseed oils. Although Canola has at least some

linolenic content, supermarket varieties of canola oil are often refined and

processed with chemicals and heat, which destroy much of its linolenic acid.

Cold-pressed, unrefined Canola oil is a healthier type of Canola (sometimes

pricier than virgin olive oil), and found primarily in health food stores

and specialty markets. The word " canola " is derived from " Canadian oil " , as

Canola was developed in Canada from the rape plant. Rape is a plant in the

mustard family, and its rapeseed oil has at times been illegally blended

with olive oil, particularly in Europe, to cheapen olive oil production

costs. Although rapeseed oil is high in linolenic acid, it can make humans

seriously ill if enough is consumed, and olive oil cheapened with rapeseed

oil has a history of severely sickening its consumers. (Every feel itchy

after eating commercial brands of peanut butter? Check the label -- it

probably contains rapeseed oil.) Canola was developed to eliminate chemicals

toxic to humans in rapeseed oil, thus creating an inexpensive oil with

linolenic acid. Unlike olive and flaxseed oil, both known to the ancients

and used as mankind evolved, Canola is a recent oil, and its long-term

effects on humans are not yet known.

e.. Unripe flaxseeds contain a natural form of cyanide, and home

gardeners should be cautious if trying to grow flax. The seeds must be ripe

before harvesting. If attempting to grow flax at home, consult an

experienced grower.

 

 

Omega-6 (Linoleic Acid)

 

a.. Linoleic Acid is the primary Omega-6 fatty acid. A healthy human

with good nutrition will convert linoleic acid into gamma linolenic acid

(GLA), which will later by synthesized, with EPA from the Omega-3 group,

into eicosanoids.

b.. Some Omega-6s improve diabetic neuropathy, rheumatoid arthritis,

PMS, skin disorders (e.g. psoriasis and eczema), and aid in cancer

treatment.

c.. Although most Americans obtain an excess of linoleic acid, often

it is not converted to GLA because of metabolic problems caused by diets

rich in sugar, alcohol, or trans fats from processed foods, as well as

smoking, pollution, stress, aging, viral infections, and other illnesses

such as diabetes. It is best to eliminate these factors when possible, but

some prefer to supplement with GLA-rich foods such as borage oil, black

currant seed oil, or evening primrose oil.

 

 

Found in foods:

 

a.. Flaxseed oil, flaxseeds, flaxseed meal, hempseed oil, hempseeds,

grapeseed oil, pumpkin seeds, pine nuts, pistachio nuts, sunflower seeds

(raw), olive oil, olives, borage oil, evening primrose oil, black currant

seed oil, chestnut oil, chicken, among many others.

b.. Avoid refined and hydrogenated versions of these foods.

c.. Corn, safflower, sunflower, soybean, and cottonseed oils are

also sources of linoleic acid, but are refined and may be nutrient-deficient

as sold in stores.

 

 

Omega-9 (Oleic Acid)

 

a.. Essential but technically not an EFA, because the human body can

manufacture a limited amount, provided essential EFAs are present.

b.. Monounsaturated oleic acid lowers heart attack risk and

arteriosclerosis, and aids in cancer prevention.

 

 

Found in foods:

a.. Olive oil (extra virgin or virgin), olives, avocados, almonds,

peanuts, sesame oil, pecans, pistachio nuts, cashews, hazelnuts, macadamia

nuts, etc.

b.. One to two tablespoons of extra virgin or virgin olive oil per

day should provide sufficient oleic acid for adults. However, the

" time-released " effects of obtaining these nutrients from nuts and other

whole foods is thought to be more beneficial than consuming the entire daily

amount via a single oil dose.

 

 

Food tips

 

a.. High heat, light, and oxygen destroy EFAs, so when consuming

foods for their EFA content, try to avoid cooked or heated forms. For

example, raw nuts are a better source than roasted nuts. Don't use flaxseed

oil for cooking, and never re-use any type of oil.

b.. Replace hydrogenated fats (like margarine), cholesterol-based

fats (butter/dairy products), and poly-saturated fats (common cooking oils)

with healthy EFA-based fats when possible. For example, instead of margarine

or butter on your warm (not hot) vegetables, use flaxseed and/or extra

virgin olive oils with salt. (This tastes similar to margarine, as margarine

is just hydrogenated oil with salt.)

c.. Sprinkling flaxseed meal on vegetables adds a slightly nutty

taste. Whole flaxseeds are usually passed through the intestine, absorbing

water only and not yielding much oil. Also, it's best not to use huge

amounts of flaxseed in its meal (ground seed) form, as it contains

phytoestrogens. The oil is much lower in phytoestrogens.

d.. In many recipes calling for vegetable shortening, replacing the

shortening with half as much virgin olive oil, and a very small pinch of

extra salt, often yields similar results.

e.. Adding flaxseed and/or virgin olive oil to salads instead of

supermarket salad oil is another healthy change.

f.. Replace oily snack foods, like potato chips and corn chips, with

nuts and seeds.

g.. Extra virgin olive oil or grapeseed oil are best to use for

cooking oil, as they withstand high heat well.