Healthy Fats - Essential Fatty Acids
Source:
www.goodfats.pamrotella.comI 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.
