Fats - essential to life (contrary to popular opinion)!
Worried about the amount of fat you eat Many people, particularly women, have become so obsessed with fat content of meals that they are now living on almost completely fat-free diets. But for good health we need fat in our diet, as much as we need protein, carbohydrates, vitamins & minerals. It is the type of fat that is important.
Saturated fats - typically animal fats like butter & lard - are solid at room temperature. Saturated fats are not a necessary part of our diet and their intake should be restricted.
Essential Fatty Acids (EFA's) are unsaturated fats which are typically oils at room temperature. They are vital to the body yet we cannot make them ourselves - they need to be a regular part of our daily diet. What makes saturated fats 'bad' and EFA's 'good' relates to their function in the body…
Cell membranes - EFA's are crucial for the integrity of membranes & functioning of cells.
Local hormones - they play a critical role as a result of transformation into local hormones called prostaglandins regulating many important functions in the body including - inflammation, nerve transmission, heart function, & fluid balance. When saturated fats are converted to prostaglandins their effect is pro-inflammatory.
Brain development - brain tissue contains a very high concentration of fatty acids and is particularly high in DHA from fish. Adequate levels are particularly important for the rapid brain and neural development that occurs in early infant life.
Because EFA's are unsaturated fats they do their work quickly in the body - but they can go rancid quickly. As a result they are commonly removed from processed foods to help extend shelf-lives. If you are deficient in EFA's, you will probably start to see subtle warning signals such as - Dry skin, Lifeless hair, Cracked nails, Fatigue, Dry eyes, High blood pressure. With time, if the body's needs are not met, problems become much more serious and can include Depression, Heart Disease and Cancer.
Boosting your level of EFA's, by diet or supplementation, can help skin conditions, boost mental clarity, reduce the risk of heart disease and help inflammatory conditions such as arthritis.
So where do we find EFA's EFA's can be divided into two groups depending on the length of their fatty acid chain: Omega 3 (derived from alpha-linolenic acid) and Omega 6 (derived from linoleic acid).
Some of the best foods for linoleic acid are: sunflower seeds, sesame seeds & pumpkin seeds, (& cold pressed oils from these sources) almonds, pecans & walnuts. Plants such as borage & evening primrose contain a direct source of GLA - a fatty acid one step down from linoleic acid.
Some of the best foods for Omega 3 fatty acids are: oily fish such as salmon, mackerel, tuna & herring (these are particularly high in both EPA and DHA - Omega 3 fatty acids which are very important for brain and heart health). The best vegetarian sources of alpha-linolenic acid are linseed (flax) seeds and oil.
How the body handles EFA's If healthy, you can make prostaglandins from linoleic acid and alpha-linolenic acid, but if you have a history of allergies in your family you may be atopic and have a problem with conversion. In this case supplementation of GLA may be appropriate.
A number of essential vitamins and minerals act as co-factors for the fatty acid conversion, a deficiency of these nutrients can inhibit prostaglandin formation. Try to ensure your diet is high in Vitamin B6, Magnesium, Biotin, Calcium, Zinc. Avoid trans-fats (as found in hydrogenated fats, margarines etc), coffee and alcohol - all of which inhibit essential fatty acid metabolism.
Balance of Omega 3 & 6 fatty acids is critical to prostaglandin metabolism. Omega 3 fats help drive the Omega 6 pathway, when out of balance inflammatory prostaglandins may be formed.
A diet that includes a regular serving of oily fish & a daily handful of seeds - sunflower, pumpkin & sesame mixed (or oils from these sources) should provide a balanced intake of both Omega 3 & 6 EFA's.
