Essential Fatty Acids

There are certain things that humans need to consume regularly for optimum health. These are known as essential nutrients.  Nutrients that fall into this category are certain amino acids, certain vitamins and minerals and fats.

This article is going to address the importance of essential fatty acids in human health and the need for regular intake of these.

Essential fatty acids, or EFAs, are fatty acids that cannot be constructed within humans from other components by any known chemical pathways, and therefore must be obtained from the diet.  The term refers to fatty acids involved in biological processes, and not those which may just play a role as fuel.

The main components of all fats are the fatty acids which might be saturated, monounsaturated or polyunsaturated. Fats containing a high proportion of saturated fatty acids are solid at room temperature. These are commonly known as saturated fats and are usually derived from animal sources e.g. lard, suet and butter. Most plant fats are high in either polyunsaturated or monounsaturated fats except palm and coconut fat which is highly saturated.

Saturated and monounsaturated fats are not necessary in the diet as they can be made in the human body.

Two polyunsaturated fatty acids (PUFAs) that cannot be made in the body are linoleic acid and alpha-linolenic acid. They must be provided by diet and are known as essential fatty acids. Within the body both can be converted to other PUFAs such as arachidonic acid, or eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

In the body PUFAs are important for maintaining the membranes of all cells; for making prostaglandins which regulate many body processes which include inflammation and blood clotting. Another requirement for fat in the diet is to enable the fat-soluble vitamins A, D, E and K to be absorbed from food; and for regulating body cholesterol metabolism.

Linoleic Acid (Omega 6 family)

·    Vegetables

·    Fruits

·    Nuts

·    Grains

·    Seeds

Good sources:

Oils made from:

·    Safflower

·    Sunflower

·    Corn

·    Evening primrose

·    Pumpkin

·    Wheatgerm.

Alpha-Linolenic Acid (Omega 3 family)

(Please note - fish is not the only source of omega 3 acids.).

·    Flaxseeds (linseeds)

·    Mustard seeds

·    Hemp seeds

·    Walnut oil

·    Green leafy vegetables

·    Grains

·    Spirulina

·    Salmon

Good sources

Oils made from:

·    Linseed (flaxseeds)

·    Hemp seeds

·    Krill Oil

The Food & Agriculture Organization and the World Health Organization have released a joint report regarding the role of dietary fats and oils in nutrition. This report has attracted extensive attention regarding the impact of these components in our overall health. The current recommendations are that we need a minimum of 3% of our daily caloric intake to be "essential fatty acids" (EFAs). This percentage goes up to 5% for children and pregnant/lactating mothers. EFAs are essential for overall health and well-being. They are present in every cell and they control our cellular metabolism

EFAs are necessary for four primary bodily functions.

1.To provide energy
2.To maintain body temperature
3.To insulate nerves
4.To cushion and protect body tissues

LA is a source of energy and is also what is eventually converted to other substances in the body, including prostaglandins. Prostaglandins are substances that are present and necessary in every cell in the body. They are important for one's overall health and it is necessary that they be replenished constantly because once they are utilized by the body they are removed.

Prostaglandins help to lower blood pressure, they reduce the risk of blood clots, they stimulate one's immune system, and they also regulate brain function. Several recent studies have also concluded that they may help prevent arthritis. The source of the EFAs in these recent studies has been Evening Primrose Oil.

Once, scientists believed that our diets could provide enough EFAs. Unfortunately, it is now being discovered that the EFAs we commonly consume are actually blocking the conversion process necessary for our bodies to utilize these EFAs. This is due to the consumption of too much saturated fat and cholesterol, too much processed vegetable oils, and too much alcohol. This situation is also exacerbated by age, low  thyroid function, slow metabolism, infections, disease, and certain dietary deficiencies (including zinc).

Adequate intake of omega 3 fats is particularly important for women of childbearing age. An estimated 25 g of maternal docosahexaenoic acid is required during pregnancy and lactation to support the development of the foetal and infant brain.  Higher maternal intake in pregnancy may also reduce the risk of allergic disease in the offspring, although a study of omega 6:omega 3 fatty acid ratios in umbilical cord blood showed only very weak direct associations with the onset of eczema and wheeze in infants.  Women of childbearing age are recommended to eat one or two portions of oily fish per week (about 0.4-0.8 g/day of omega 3 fats) but not more, given hypothetical concerns about toxic contaminants.⁹ Dioxins and dioxin-like polychlorinated biphenyls, and methylmercury are linked respectively to cancer and neurological damage but the risk to the child is probably minimal unless there is prolonged high maternal intake. Women before and during pregnancy and children under 16 are accordingly advised by the UK government to avoid consumption of large predatory fish such as swordfish, which have accumulated a considerable concentration of mercury. For other adults, a maximum of four portions of oily fish per week is advised, including no more than one of swordfish, shark, and the like.

Deficiencies in EFAs can lead to reduced growth, a scaly rash called dermatitis, infertility, and lack of ability to fight infection and heal wounds. Lack of omega-6 fatty acids, however, is extremely rare in diets of those living in certain Western countries, particularly the United States and Israel. In fact, North American and Israeli diets tend to have too much omega-6, particularly in relation to omega-3 fatty acids. This imbalance contributes to long-term diseases, such as heart disease, cancer, asthma, arthritis, and depression. A healthy diet should consist of roughly 2 - 4 times more omega-6 fatty acids than omega-3 fatty acids. The typical Western diet tends to contain 14 - 25 times more omega-6 fatty acids than omega-3 fatty acids, and many researchers believe this imbalance is a significant factor in the rising rate of inflammatory disorders in the United States.

In contrast, a Mediterranean diet is made up of a healthier and more appropriate balance between omega-3 and omega-6 fatty acids. The Mediterranean diet includes a generous amount of whole grains, fresh fruits and vegetables, fish, olive oil, and garlic; plus, there is little meat, which is high in omega-6 fatty acids.

It is now believed that a ratio of Omega 6 to Omega 3 fats should be in a ratio of 1:1.

There are several different types of omega-6 fatty acids. Most omega-6 fatty acids are consumed in the diet from vegetable oils as linoleic acid (LA). Be careful not to confuse this with alpha-linolenic acid [ALA] which is an omega-3 fatty acid. Linoleic acid is converted to gamma-linolenic acid (GLA) in the body and then further broken down to arachidonic acid (AA). AA can also be consumed directly from meat, and GLA can be ingested from several plant-based oils including evening primrose oil (EPO), borage oil, and black currant seed oil.

Eicosanoids formed from arachidonic acid (AA, the omega-6 family) have the potential to increase blood pressure, inflammation, platelet aggregation, thrombosis, vasospasm, allergic reactions, and cell proliferation (growth). Those formed from eicosapentanoic acid (EPA, the omega-3 family) have opposing affects. Omega-6 and omega-3 fatty acids are not interchangeable, and humans must consume both.

In contrast, gamma-linolenic acid (GLA, the omega-6 family) may actually reduce inflammation. Much of the GLA taken as a supplement is not converted to AA, but rather to a substance called dihomogamma-linolenic acid (DGLA). DGLA competes with AA and prevents the negative inflammatory effects that AA would otherwise cause in the body. In addition, DGLA becomes part of a particular series of substances, called prostaglandins, that can reduce inflammation. Having adequate amounts of certain nutrients in the body (including magnesium, zinc, and vitamins C, B3, and B6) helps promote the conversion of GLA to DGLA rather than to AA that increase inflammation.

It may be more important to supplement the diet with omega-3 fatty acids to reduce inflammation and prevent heart disease than omega-6 fatty acids, as most individuals are not omega-6 deficient.

Clinical evidence suggests that EPA and DHA found in fish oil help reduce risk factors for heart disease including high cholesterol and high blood pressure. There is also strong evidence that these substances can help prevent and treat atherosclerosis by inhibiting the development of plaque and blood clots, each of which tends to clog arteries. Clinical studies of heart attack survivors have found that daily omega-3 fatty acid supplements dramatically reduce the risk of death, subsequent heart attacks, and stroke. Similarly, people who eat an ALA-rich diet are less likely to suffer a fatal heart attack.

Diabetes

Individuals with diabetes tend to have high triglyceride and low HDL levels. Omega-3 fatty acids from fish oil can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL, so people with diabetes may benefit from eating foods or taking supplements that contain DHA and EPA. ALA (from flaxseed, for example) may not have the same benefit as DHA and EPA because some people with diabetes lack the ability to efficiently convert ALA to a form of omega-3 fatty acids that the body can use readily.

Weight loss

Many individuals who are overweight suffer from poor blood sugar control, diabetes, and high cholesterol. Clinical studies suggest that overweight people who follow a weight loss program that includes exercise tend to achieve better control over their blood sugar and cholesterol levels when fish rich in omega-3 fatty acids (such as salmon, mackerel, and herring) is a staple in their low-fat diet.

Arthritis

Most clinical studies investigating the use of omega-3 fatty acid supplements for inflammatory joint conditions have focused almost entirely on rheumatoid arthritis. Several articles reviewing the research in this area conclude that omega-3 fatty acid supplements reduce tenderness in joints, decrease morning stiffness, and allow for a reduction in the amount of medication needed for people with rheumatoid arthritis.

In addition, laboratory studies suggest that diets rich in omega-3 fatty acids (and low in the inflammatory omega-6 fatty acids) may benefit people with other inflammatory disorders, such as osteoarthritis. In fact, several test tube studies of cartilage-containing cells have found that omega-3 fatty acids decrease inflammation and reduce the activity of enzymes that destroy cartilage.

An analysis was conducted of 17 randomized, controlled clinical trials assessing the pain relieving effects of omega-3 fatty acid supplementation in patients with rheumatoid arthritis or joint pain caused by inflammatory bowel disease (IBS) and painful menstruation (dysmenorrhoea). The results suggest that omega-3 fatty acids are effective treatment, along with conventional therapies such as anti-inflammatory drugs, for joint pain associated with rheumatoid arthritis, inflammatory bowel disease, and dysmenorrhoea.

Depression

People who do not get enough omega-3 fatty acids or do not maintain a healthy balance of omega-3 to omega-6 fatty acids in their diet may be at an increased risk for depression. The omega-3 fatty acids are important components of nerve cell membranes. They help nerve cells communicate with each other, which is an essential step in maintaining good mental health. In particular, DHA is involved in a variety of nerve cell processes.

Levels of omega-3 fatty acids were found to be measurably low and the ratio of omega-6 to omega-3 fatty acids were particularly high in a clinical study of patients hospitalized for depression. In a clinical study of individuals with depression, those who ate a healthy diet consisting of fatty fish 2 - 3 times per week for 5 years experienced a significant reduction in feelings of depression and hostility.

Asthma

Clinical research suggests that omega-3 fatty acid supplements (in the form of perilla seed oil, which is rich in ALA) may decrease inflammation and improve lung function in adults with asthma. Omega-6 fatty acids have the opposite effect: they tend to increase inflammation and worsen respiratory function. In a small, well-designed clinical study of 29 children with asthma, those who took fish oil supplements rich in EPA and DHA for 10 months had improvement in their symptoms compared to children who took a placebo pill.

Menstrual pain

In a clinical study of nearly 200 Danish women, those with the highest dietary intake of omega-3 fatty acids had the mildest symptoms, such as hot flashes and increased sweating, during menstruation.

Breast cancer

Although not all experts agree, women who regularly consume foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer. In addition, the risk of dying from breast cancer may be significantly less for those who eat large quantities of omega-3 from fish and brown kelp seaweed (common in Japan). This is particularly true among women who substitute fish for meat. The balance between omega-3 and omega-6 fatty acids appears to play an important role in the development and growth of breast cancer. Further research is still needed to understand the effect that omega-3 fatty acids may have on the prevention or treatment of breast cancer. For example, researchers speculate that omega-3 fatty acids in combination with other nutrients (namely, vitamin C, vitamin E, beta-carotene, selenium, and coenzyme Q10) may prove to be of particular value for preventing and treating breast cancer.

Dietary Sources:

Fish, plant, and nut oils are the primary dietary source of omega-3 fatty acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring. ALA is found in flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil. Other sources of omega-3 fatty acids include sea life such as krill and algae.

The article below, supports the guidelines for supplementation with Krill Oil for an increased level of wellness.

Evaluation of the Effect of Neptune Krill Oil on Chronic Inflammation and Arthritic Symptoms

Luisa Deutsch, MD, MSc

Department of Behavioral Science and Health Research, University Health Network Toronto, Sciopsis Inc. Evidence Based NutraMedicine, Richmond Hill, Ontario, CANADA

Objectives: a) To evaluate the effect of Neptune Krill Oil (NKO^TM) on C-reactive protein (CRP) on patients with chronic inflammation and b) to evaluate the effectiveness of NKO^TM on arthritic symptoms.

Methods: Randomized, double blind, placebo controlled study. Ninety patients were recruited with confirmed diagnosis of cardiovascular disease and/or rheumatoid arthritis and/or osteoarthritis and with increased levels of CRP (>1.0 mg/dl) upon three consecutive weekly blood analysis. Group A received NKO^TM (300 mg daily) and Group B received a placebo. CRP and Western Ontario and McMaster Universities (WOMAC) osteoarthritis score were measured at baseline and days 7, 14 and 30.

Results: After 7 days of treatment NKO^TM reduced CRP by 19.3% compared to an increase by 15.7% observed in the placebo group (p = 0.049). After 14 and 30 days of treatment NKO^TM further decreased CRP by 29.7% and 30.9% respectively (p < 0.001). The CRP levels of the placebo group increased to 32.1% after 14 days and then decreased to 25.1% at day 30. The between group difference was statistically significant; p = 0.004 at day 14 and p = 0.008 at day 30. NKO^TM showed a significant reduction in all three WOMAC scores. After 7 days of treatment NKO^TM, reduced pain scores by 28.9% (p = 0.050), reduced stiffness by 20.3% (p = 0.001) and reduced functional impairment by 22.8% (p = 0.008).

Conclusion: The results of the present study clearly indicate that NKO^TM at a daily dose of 300 mg significantly inhibits inflammation and reduces arthritic symptoms within a short treatment period of 7 and 14 days.

^{The following chart shows where we source different types of fats.}

Fat Comparison Chart

Bibliography

http://culinaryarts.about.com/od/culinaryreference/a/fattable.htm

http://www.jacn.org/cgi/content/abstract/26/1/39

http://www.naturalnews.com/025055_health_GLA_fatty_acids.html

http://www.umm.edu/altmed/articles/omega-6-000317.htm

http://www.vegansociety.com/food/nutrition/e_fatty_acids.php

http://www.bmj.com/cgi/content/full/332/7544/739