Healthy Fats - Essential Fatty Acids

Good fats raise your HDL or "good cholesterol". One of the jobs of these High Density Lipoproteins (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 westerners are struggling to get their cholesterol down, and fight heart disease and obesity.

Technical Information

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.

General Therapuetic benefits and Dosages

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. EFA deficiency is common in the developed world, particularly Omega-3 deficiency. An ideal intake ratio of Omega-6 to Omega-3 fatty acids is still hotly debated but is thought to be somewhere between 1:1 and 4:1, with most westerners 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.
 
EFA deficiency and Omega 6/3 imbalance is linked with chronic neurological disorders such as Multiple Sclerosis, Parkinson's and Alzheimers disease; heart attacks, cancer, insulin resistance, obesity and diabetes; asthma, lupus, schizophrenia, depression, postpartum depression, accelerated aging, stroke and arthritis.

Omega-3 (Linolenic Acid)

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. 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. 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.

Sources of Omega-3's are: Flaxseed oil (flaxseed oil has the highest linolenic content of any food), flaxseeds, flaxseed meal, hempseed oil, hempseeds,salmon, mackerel, sardines, anchovies, albacore tuna, and others. To a much lesser extent omega 3's are found in walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach,  mustard greens, collards, etc.) One tablespoon per day of flaxseed oil should provide the recommended daily adult portion of linolenic acid.

Flax and Hemp seed oils used for dietary supplementation should be kept in the refrigerator and purchased from a supplier who also refrigerates the liquid.

 Omega-6 (Linoleic Acid)

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 be synthesized, with EPA from the Omega-3 group, into eicosanoids. Some Omega-6s improve diabetic neuropathy, rheumatoid arthritis, PMS, skin disorders (e.g. psoriasis and eczema), and aid in cancer treatment. GLA-rich foods such as borage oil, black currant seed oil, or evening primrose oil are most popular. Borage oil has approximatley double the amount of GLA that Evening Primrose Oil contains.

Sources of Omega-6:

Hempseed oil, hempseeds, Flaxseed oil, flaxseeds, flaxseed meal, 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.
Avoid refined and hydrogenated versions of these foods. 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) Essential but technically not an EFA, because the human body can manufacture a limited amount, provided essential EFAs are present. Monounsaturated oleic acid lowers heart attack risk and arteriosclerosis, and aids in cancer prevention.

Sources of Omega-9:
Hempseed and Hempseed oil, Olive oil (extra virgin or virgin), olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazelnuts, macadamia nuts, etc. 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.