Day 26- Some Essential Fatty Acids

We were told that eating vegetables oil, switching to margarine, avoiding red meat, eating low fat would make us healthy. We believed when they told us that cholesterol found in eggs, meat, saturated tropical oils would lead to weight gain and cardiovascular issues. What they didn't tell us was how imbalanced our diets had become in the ratio of essential fatty acids that are crucial for us to obtain through our diet. How the foods that they encouraged us to eat are much higher in the essential omega-6 fatty acids, and low or empty of essential omega-3 fatty acids.

So what are essential fatty acids (EFAs) and why are they so important?

Essential fatty acids are polyunsaturated fats; the two most common being linoleic acid or Omega-6 and linolenic acid or Omega-3. Our bodies can not make these fatty acids, which is why they are called essential, since we must obtain them from the foods that we eat. Polyunsaturated fatty acids are always liquid, even when refrigerated, and can become rancid easily; which is why you never want to heat these fats.

Omega-6 fatty acids and Omega-3 fatty acids:

Linolenic acids can be converted into Gamma-linolenic acid (GLA) and arachidonic acid. Linolenic acids can be converted into EPA and DHA which out of all the EFAs has the biggest effect on the brain). Omega 3 & 6 fatty acids both are precursors for eicosanoids, which include proglandins, thromboxames, and leukotrienes and help to maintain cell regulation. Eicosanoids are involved in processes such as inflammation, immunoregulation, regulation of blood flow, synaptic transmission, and more.

Foods that contain a high source of Omega-6 can be found in:

• Vegetable Oils such as, corn and soy oil
• Sunflower oil
• Processed foods

Foods that contain a high source of Omega-3 can be found in:

• Flax seed oil
• Fatty fish (which is also high in EPA and DHA)

The problem that arises in the modern american diet is that we are consuming much more Omega-6s and very little Omega-3s. If we were to take a look at prehistoric times we would see a diet that consisted of a 1:1 ratio of omega-6 to omega-3. Today's ratio is now more like 25:1; while chronic disease has also been on the rise. One of the problems with consuming such a high ratio of omega-6 is that it may prevent omega-3 from converting into EPA and DHA. Some scientists believe that this imbalance in omega-6 and omega-3 is a major reason for the high incidence of heart disease, hypertension, diabetes, obesity, and premature aging. Another issue that arises is that people with pain, inflammation, or insulin resistance will have a difficult time converting omega-3s into EPA and DHA as well.

Our goal is to increase the intake of Omega-3s by including a fish oil supplement in your diet or by eating more fish and lowering your intake of Omega-6s. Including a source of fatty fish in your diet will provide you the lower chain fatty acids (EPA and DHA) when your body can't convert or use omega-3s.

Increasing your intake of Omega-3 fatty acids in your diet can have a positive effect on:

• Cardiovascular health
• Blood Pressure
• Cholesterol
• Insulin receptor sensitivity
• Inflammation
• Brain health
• Bone health
• Digestion
• Immune health
• And more!

Pura Vida!

Alica Ryan, NTP