Fatty Acids:
Essential Information
What Are Essential Fatty Acids and Why Are They Essential?
Fatty acids are the building blocks of fats. Some fatty acids are "essential" because we need them to live, yet we cannot manufacture our own, so we must ingest them through the foods we eat. The word "essential" is used to mean "must be ingested". Other fatty acids are manufactured by the body, thus although we need them, they are not labeled as "essential".
The polyunsaturated fatty acids -- chemically speaking, those that are not "saturated" and thus have more than 1 double bond -- are divided into families depending on where their end-most double bond is located. There are two main subtypes of fatty acids: the omega-3 and omega-6 fatty acids. The Omega-3's are those with their endmost double bond 3 carbons from their methyl end. The Omega-6's are those with their endmost double bond 6 carbons from their methyl end.
Linoleic acid (an omega-6) and alpha-linolenic acid (an omega-3)
are the only true "essential" fatty acids, because although a slow process,
given enough alpha-linolenic acid, the body can synthesize eicosapentaenoic
acid (EPA) and docosahexaenoic acid (DHA) -- both important fatty acids
of the omega-3 family. But, in order to effectively increase the body's
stores, they too must be consumed.
What Do Essential Fatty Acids's (EFA's) Do For Me?
Why Do I Need Essential Fatty Acids?
You need them to live. Many people are in a state of chronic low
levels of essential fatty acids. EFA's are needed for maintaining proper
cell membrane structure--which allows the proper distribution of nutrients
throughout your body, they are needed for proper prostaglandin formation
and maintenance (please see our 40-30-30 page for more information on this
topic), and most notably for the efficient metabolism of cholesterol. It
has been repeatedly noted in population studies that people who consume
more fish (omega-3's) consistently have a lower incidence of heart disease.
Autopsies done on corpses have revealed a direct inverse correlation between
the amount of omega-3's present and the healthiness of the heart. Those
with low levels of omega-3's showed
greater incidence of coronary heart disease than those with high
levels of omega-3's and those with the highest levels of omega-3's had
the lowest incidence of coronary heart disease.
Essential Fatty Acids are as essential as vitamins. They are essential
because if you do not get enough of them you will become ill in some way;
without linoleic acid (an EFA), you will die. Most North Americans get
little or none of these EFAs. The body does not manufacture EFA's, you
must obtain them through your diet and the great majority of foods do not
contain Essential Fatty Acids. It has been shown that body cells deprived
of Essential Fatty Acids become cancerous, and it is difficult, if not
impossible, to heal from cancer without adequate levels of these essential
fats.
What Foods Contain EFAs?
Food sources of linoleic acid include seeds, nuts, grains and legumes.
Alpha-linoleic acid is found in the green leaves of plants, including phytoplankton
and algae, and in some seeds, nuts and legumes (flax, canola, walnuts and
soy) as well as in cold water fish. Flax seed above all is the highest
best quality concentration of Omega-3 fatty acid.
Am I Not Supposed To Avoid Fat?
You should only avoid trans fatty acids, such as those found in deep
fried foods. Fats, whether they started out good or not, are irrevocably
changed for the worse when they are heated. EFA's are polyunsaturated;
they have carbon bonds that are easily broken and do not result in harm
to the body. When EFA's are heated their bonds change and they become trans
fatty acids: sticky and harmful fats that are not easily broken down by
the body.
How Much Essential Fatty Acids Supplementation Do I
Need?
Omega3 Fatty Acids are essential to the body and our bodies cannot
make them. And most people do not get nearly enough of them in their diet.
Most people consume too much omega-6 relative to the amount of omega-3
that they get. Vegetarians must be particularly careful because it is much
easier to get supplies of omega-6 in the vegetarian diet. The ratio of
omega-6 to omega-3 that should be ingested is around 6:1 for fish-eaters,
and 3:1 for vegetarians (because they need to manufacture their own EPA
and DHA). Flaxseed oil (or simply flax seeds) is a good choice to boost
the intake of omega-3.
Are There Any Side Effects With Essential Fatty Acids?
No!
Can you tell me more about Flax seed?
Flax, an ancient but little known seed, has recently gained worldwide
recognition for its many nutritional attributes. Seven years ago, researchers
from The University of Toronto began to study the potential benefits of
flax. Their results showed that flax seed could lower serum cholesterol
and also prevent the growth of new cancer cells. The prediction is: flax
will likely be found in many new foods in the near future. In Dr. Andrew
Weil's new book "Eight Weeks to Optimum Health" flax seeds are the first
things that he suggests that anyone interested in eating healthier do.
He recommends whole flax seeds ground into cereal or sprinkled on foods,
but they are also available in capsule form or in flax seed oil. The FDA
presented their findings at a recent convention on Experimental Biology
and related the following findings: Levels of 1.25 and 2.5% flax in the
diet stimulated the immune system. flax increased vitamin D levels and
increased the retention of calcium, magnesium and phosphate. flax is very
high in lignans which have anti-tumor properties and may be linked to a
low incidence of breast cancer and colon cancer. Moderately high levels
of flax, compared to the same level of oat bran was better in lowering
triglycerides, total cholesterol and LDL, and favorable effects on insulin
activity. flax seeds are very reasonable priced and seem to be a valuable
addition to the daily diet.
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