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Essential Fatty Acids

In the world of fats, some are good, some are bad, and some are essential fatty acids.

   In such a highly image-conscious society as ours, the term "fat" has been classified as an evil. Thanks to the prevalence of obesity and heart disease in America, fat strikes a stigma of poor health, poor body image, and therefore, poor self management. Not all fats, however, are equal. In fact some are even good for the body. 

   Fat comes in three major forms: saturated, monounsaturated, and polyunsaturated. Saturated fats, such as butter and animal fats, have gotten much publicity in recent times as a potential risk for heart disease.

   The unsaturated fats can be divided into two categories, monounsaturated and polyunsaturated. Monounsaturated fats and oils, such as olive and canola oils, are known to have some beneficial qualities. According to Michael T Murray, author of Understanding Fats and Oils, they have a high content of oleic acid, which, not only protects against heart disease by reducing cholesterol absorption in the arteries, but also protects against breast cancer. These oils are also considered the best cooking oils by experts, because they are more resistant to the damages caused by excessive heat than highly polyunsaturated oils, such as corn, safflower, and soy.

   Polyunsaturated fats could either be very healthy or very unhealthy. John Finnegan, author of The Facts about Fats argues that [oils] found in mainstream grocery stores are often hydrogenated, heated, deodorized, winterized, and put through other refining processes that rob them of their healthy qualities and create an easy selling, yet unhealthy, product.

   One advantage to processed polyunsaturated oils is their increased shelf life. Hydrogenated fat such as margarine and vegetable shortening, and partially hydrogenated oils (which are useful in preserving the freshness of processed foods), can last for months or years whereas non-hydrogenated oils. become rancid rather quickly, even with refrigeration.

   Along with the advantages of hydrogenated oils to the manufacturer are some disadvantages to the consumer. As Finnegan explains, the hydrogenation and refining of oils changes the chemical formation of the fat from a "cis" structure to a 'trans' structure. While the body can build cell membranes and hormones from the cis form, it has no idea what to do with the trans fatty acid. Trans fatty acids have been known to increase the levels of "bad" cholesterol Low density lipoproteins, or LDL) and decrease the levels of the 'good" HDL (high density) cholesterol. They also interfere with the detoxification of the liver and affect the consumption of essential fatty acids.

   The good fatty acids replaced in the refining processes, the omega-3 and omega-6 fatty acids, are very healthy for the body. These are called "essential fatty acids", meaning that the body needs them but cannot produce them automatically, so they must be consumed through food or supplements. These fatty acids, given the proper consumption, have been known to reduce the risk of coronary heart disease, cancer, diabetes, obesity, and depression, as stated by Clara Felix in her book All about Omega-3 Oils.

   Felix argues, citing a study conducted in Greenland, that people from regions where the dietary consumption of fish is abundant such as Eskimos and Japanese, have a lesser rate of heart disease, arthritis, and depression than those who eat less fish. The major contributor to this good health, nutritionists believe, is a high consumption of omega-3 fatty acids, which are found in many varieties of Coldwater fish, fish oils, flax seed, and flax seed oil. Omega-6 can be found mainly in vegetables, seeds, nuts, and their oils, as well in whole grains, and the fats from meat and dairy. It can also be found in evening primrose oil, black currant seed oil, and borage seed oil. Although the health benefit from omega-6 is great, when too much is consumed in relation to omega-3, the omega-6 may interfere with the absorption of omega-3, leaving the consumer open to increased disease risk. The optimal ratio of omega-6 to omega-3 should be no greater than 3:1, according to Udo Erasmus, author of Fats that Heal, Fats that Kill.

Omega-3 acids help maintain a healthy membrane for every cell in the body, which allows each cell to communicate well with other cells and be regulated by hormones. A healthy membrane will better recognize and respond to certain chemicals, such as insulin. A diet rich in omega-3 may help prevent and treat adult-onset (type II) diabetes, a disease in which the cells no longer respond to insulin, elevating the body's blood sugar level. A healthy membrane can also recognize foreign elements, such as cancer cells, and is less likely to bond with them. In his book Understanding Fats and Oils, Murray states that specifically, low levels of alpha-linolenic acid (ALA), which is found in omega-3 acids, may be a highly contributing factor to the spread of cancer. Flax seed also contains a high level of lignans, which may protect against breast cancer and colon cancer. ALA as well as the omega-6 gamma-linolenic acid (GLA), is also effective against inflammatory conditions such as in rheumatoid cancer and food allergies.

Essential fatty acids have also been known to dramatically reduce the risk of coronary heart disease by reducing the "bad" cholesterol flow to the blood and increasing the "good" cholesterol flow to the liver.

References:
Fats that Heal, Fats that Kill, by Udo Erasmus. 
All about Omega-3 Oils,
by Clara Felix.
The Nutrition SuperBook, by jean Barik, M.S.
"Flax Nutrition and Quality: What's the Link?" by Karlene Karst, PD.,
Total Health and Healthy 'N Vitality,
March 2003
Materials provided by Bioriginal Food & Science Corp.
DHA, A Good Fat. Essential for Life, by James J. Gormley.
Understanding Fats and Oils, by Michael T. Murray, N.D. and Jade Beutter R.R.T., R.C.P.

Excerpt from Whole Foods/September 2003