 |
 |
|
|
|
|
Fatty acids are the basic building blocks of which fats and oils are composed. Contrary to
popular myth, the body does need fat. It must be the right kind, however.
The fatty acids are necessary for health and that cannot be made by the body are called
essential fatty acids (EFAs). They are occasionally also referred to as vitamin F or
polyunsaturates. EFAs must be supplied through the diet.
Essential fatty acids have desirable effects on many disorders. They improve the skin and hair,
reduce blood pressure, aid in the prevention of arthritis, lower cholesterol and triglyceride
levels, and reduce the risk of blood clot formation. They are beneficial for candidiasis,
cardiovascular disease, eczema, and psoriasis. Found in high concentrations in the brain,
EFAs aid in the transmission of nerve impulses and are needed for the normal development and
functioning of the brain. A deficiency of essential fatty acids can lead to an impaired
ability to learn and recall information.
Every living cell in the body needs essential fatty acids. They are essential for rebuilding
and producing new cells. Essential fatty acids are also used in the body for the production
of prostaglandins, hormone-like substances that act as chemical messengers and regulators of
various body processes.
There are two basic categories of essential fatty acids, designated omega-3 and omega-6.
Omega-6 EFAs, which include linoleic and gamma-linolenic acids are found primarily in raw
nuts, seeds, and legumes, and in unsaturated vegetable oils, such as borage oil, grape seed
oil, primrose oil, sesame oil, and soybean oil. Omega-3 EFAs, including alpha-linolenic and
eicosapentaenoic acid (EPA), are found in fresh deepwater fish, fish oil, and ceratin vegetable
oils, among them canola oil, flaxseed oil, and walnut oil. In order to supply essential fatty
acids, these oils must be consumed in pure liquid or supplemental form and must not be
subjected to heat, either in processing or cooking. Heat destroys essential fatty acids. Worse,
it results in the creation of dangerous free radicals (see
Antioxidants for more information. If oils are hydrogenated (processed to make the oil
more solid, as is commonly done in the production of margarine), the linoleic acid is
converted to trans-fatty acids, which are not beneficial to the body.
A number of sources of essential fatty acids are recommended below, among them fish oils,
flaxseeds and flaxseed oil, grape seed oil, and evening primrose oil.
People with diabetes should not take fish oil supplements because the high fat content, but they
should consume fish for its essential fatty acids.
If you prefer not to eat the seeds, you can use flaxseed oil as an alternative. Like the seeds
from which it is extracted, organic cold-pressed flaxseed oil is rich in essential fatty acids.
Several studies have shown that it can reduce the pain, inflammation, and swelling of arthritis.
It also has been found to lower blood cholesterol and triglyceride levels, and to help reduce
the hardening effects of cholesterol on cell membranes. Flaxseed oil should be obtained and
kept in a light-sensitive container and refrigerated to keep it from going rancid.
Of the many natural sources of essential fatty acids, grape seed oil is among the highest in
linoleic acid and among the lowest in saturated fats. It contains no trans-fatty acids, no
cholesterol, and no sodium. It has a light, nutty taste that brings out the flavor in many
foods. Unlike most other oils, it can be heated to temperatures as high as 485°F without
producing dangerous and possibly carcinogenic free radicals. These features make it good for use
in cooking. Buy only grape seed oil that is cold-pressed and contains no preservatives, such as
Salute Sante Grapeseed Oil.
Evening Primrose Oil (also known as primrose oil) contains the highest amount of gamma-linolenic
acid (GLA) of any food substance. This fatty acid is known to help prevent hardening of the arteries,
heart disease, premenstrual syndrome, multiple sclerosis, and high blood pressure. It relieves
pain and inflammation; enhances the release of sex hormones, including estrogen and testosterone;
aids in lowering cholesterol levels; and is beneficial for cirrhosis of the liver.
Many women have found that evening primrose oil supplements relieve unpleasant menopausal symptoms
such as hot flashes. Because it promotes the production of estrogen, women suffering from
breast cancer that is estrogen related should avoid or limit their intake of evening primrose
oil. Black current seed oil is a good substitute. Evening primrose oil should not be taken
during pregnancy unless directed by your midwife or health care provider. Some midwives use
evening primrose oil to help soften the cervix for childbirth for some late-pregnancy or overdue
expectant women.
A product called Ultimate Oil, from Nature's Secret, contains a blend of cold-pressed organic oils that
offers a good balance of both omega-3 and omega-6 fatty acids. A purely vegetable-based product,
Ultimate Oil contains extra-virgin flaxseed oil, black current seed oil, pumpkin seed oil,
lecithin, and safflower oil. Kyolic-EPA from Wakunaga is also recommended. It is a blend of aged
garlic extract and fish oil derived from northern Pacific sardines, and Cardiovascular Research's
Essential Fatty Acid Complex.
Essential Fatty Acids (EFAs)
Fish Oil
Flaxseeds & Flaxseed Oil
Grape Seed Oil
Evening Primrose Oil
Combination EFA Supplements
Carlson Laboratories markets a good Norwegian salmon oil that is recommended. Cod liver oil from
Norway is the most commonly used fish oil, and is more mild tasting than other varieties.
Author Dale Alexander claims it is excellent for arthritis. He has marketed an oil containing
13,800 IU of vitamin A and 1,380 IU of vitamin D per tablespoon. However, it is not recommended
that you rely on cod liver oil as a source of the essential fatty acids. You would have to
overdose on vitamin A and D to obtain the amount of fatty acids you need.
Flaxseeds are rich in omega-3 essential fatty acids, magnesium, potassium, and fiber. They are
also a good source of the B vitamins, protein, and zinc. They are low in saturated fats and calories,
and contain no cholesterol. The nutty taste of ground flaxseeds is pleasant, and they can be
mixed with water or any fruit or vegetable juice. They can also be added to salads, soups,
yogurt, cereals, baked goods, or fresh juices. You can grind these tiny seeds in a coffee
grinder.
MoonDragon's Health Information: Nutrition Basics: Natural Food Supplements Index
MoonDragon's Nutrition Information Index
MoonDragon's Health Information: Nutrition Basics Index
MoonDragon's Health Index Page
MoonDragon's ObGyn Information & Discussion Index by Subject Order
MoonDragon's ObGyn Information & Discussion Index by Alphabetical Order