Essential Fatty Acids - A
Key to Good Health
Article by herbalist Dave
Hawkins, MH, CNC
We know that fats can be
detrimental to our health. With heart disease being the
leader in deaths in America, we have become very fat
conscious. Many people are looking for fat free foods as a
way to reduce high cholesertol and other disorders of
improper fat metabolism. One problem associated with this
fat free craze is that there are a group of fats called
essential fatty acids. The operative word here is
essential. This means that your body needs them from
outside sources. Of course food is the best way to get them
but this is difficult with all the processed food today.
This article will deal with
the importance of EFAs and
their role in keeping us healthy.
Let's look closer at EFAs
and how they are instrumental in body functions. The main
class of EFAs are omega-3 and omega-6 fatty acids. Omega-3s
are found primarily in fish oils but occur in flax seed oil
and some nuts, particularly walnuts. Omega-6 EFAs are found
in vegetable oils predominantly.
There are five essential
fatty acids that you need to remember:
-
LA (Linoleic Acid) - an
omega 6 found in vegetable oils, nuts and seeds
-
GLA (Gamma Linolenic
Acid) - LA gets converted to GLA by enzymes in the
body. If the liver cannot function properly the
conversion is not efficient. Four seeds that contain GLA
are evening primrose seed, hemp, black currant and
borage.
-
ALA (Alphalinoleic Acid)
- an omega 3 fatty acid not commonly found in food. The
highest amount being found in flax seed. The following
are other sources of ALA, hemp, walnut, soybean, black
currant, pumpkin, and canola(rape seed).
-
EPA & DHA (Eicosapentaenoic
And Docosahexaenoic Acid) - two omega 3 fatty acids
found in cold water fish oil. These are important for
the brain and nervous system.
The function of EFAs are in
the manufacture of prostaglandins which are hormone like
substances that are produced and used by all cells.
Prostaglandins regulate body functions including
cardiovascular, reproductive, immune and nervous systems.
They also serve as structural parts of cell membranes and
therefore help protect us from invading toxins, bacteria,
viruses, carcinogens and allergens. EFAs deficiencies have
been linked to a variety of chronic diseases such as; heart
disease, cancer, arthritis, allergies and MS and other
immunological diseases.
Lets get a closer look at
these protaglandins. They are classified into three series
PGE1, PGE2 and PGE3.
PGE1 are considered probably
the most important. They are formed from the EFA called
gamma linolenic acid (GLA)this compound helps inhibit or
reduce inflammation, platelet aggregation, thrombosis,
cholesterol synthesis, blood vessel tone and the formation
of abnormal cells. It is thought to help lower blood
pressure and to protect the liver from the effects of
alcohol and drugs. It also helps to maintain the salt and
water balance, insulin secretion, nerve conduction and
digestive functions. Evening primrose oil is considered the
best source for the production of PGE1.
The PGE3s act very
similarly as the PGE1 series and are considered to be
anti-inflammatory. PGE3's are found in the fish oil called
Max EPA, flax oil, black currant and borage oil.
PGE2s are formed by an EFA
called arachidonic acid which is derived from animal fats
mainly meat and dairy. This PGE has a different function
that its' counterparts PGE1 and PGE3. They stimulate
inflammation, promote platelet aggregation, and cause the
kidneys to retain salt.
Good health is dependent on
the proper ratio of EFAs. The following conditions have
benefited from the use of EFAs in the diet or from
supplementation:
-
Cardiovascular Disease -
anti-inflammatory effects; by reducing platelet
aggregation, thereby reducing clotting; lowering blood
pressure and lowering cholesterol.
-
Arthritis
-
anti-inflammatory; immune support; corecting possible
EFA deficiencies.
-
Skin Disorders -
anti-inflammatory and immune support
-
Allergies, Asthma -
anti-inflammatory and immune support
-
Weight Loss -
(theoretical) increase in cellular metabolism;
electrolyte and water balance
-
Multiple Sclerosis -
nerve conduction; immune support; decreased platelet
aggregation
-
Hyperactivity
- EFA
deficiency- nerve conduction and reduction of allergy
symptoms.
Nutritional supplements and
foods that will aid proper EFA balance are:
-
Max-EPA (fish oil)
-
therapeutic doses range form 3-12 grams per day.
Capsules contain 1000 mg which contain 180 mg EPA and
120 mg DHA.
-
Flax Oil - 1-3 Tlbsp.
recommended daily. Must be eaten with foods for proper
utilization. Low fat cottage cheese, butter or yogurt
are good carriers. It cannot be cooked and must be kept
refrigerated. Has a 3 month shelf life once opened. It
can be taken in capsule form.
-
GLA
- in the form of
evening primrose oil, black currant or borage oil is
available in capsules. Recommended dosage is
approximately 240 mg GLA per day. This depends on type
of conditions being treated.
Food sources of omega 3s are
cold water fish such as; herring, salmon, tuna, cod,
mackerel, and shrimp. Flax seed and flaxseed oil are rich
in ALA which can be converted into EPA and DHA in the body.
Good sources of omega-6 EFAs are high oleic safflower,
canola, olive sunflower and sesame oils, nuts and seeds.
If you are dealing with any
of the conditions mentioned in this article be sure to
consult with an authoritative source or your health care
practitioner before beginning a program for therapeutic
results and dosage information.
A few good books on the
subject are Fats That Heal Fats That Kill by Udo
Erasmus, Fats That Can Save Your Life by Robert
Erdmann, Ph.D. and Meiron Jones, and Flaxseed Oil And
The Power Of Omega -3 by Johnston C.N. and Johnston
Ph.D.
|
.gif){kind=logo}
.gif)
.gif){kind=logo}
.gif)
.jpg)
.jpg)