Quick Fat Facts
What? – They are called essential because your body can't make the short chain fats LA and LNA. You need to watch out for the vague references to Omega 3 and concentrate on getting enough DHA and EPA.
Why? These fats have been shown to be particularly useful for a healthy heart, an optimally functioning brain, during pregnancy and for your skin. These fats can also help you lose weight not gain weight.
How? They are an important building block of every cell membrane in your body keeping cells flexible and watertight.
Where? The only sustainable options are special types of microscopic sea plants (algae.) Long term, fish supplies are unsustainable and there are questions about contamination of fish stocks with dioxins and toxins. Restrictions on eating fish are advised in pregnancy. You may need up to 5 litres a day to get your optimum levels from omega 3 fortified cow's milk.
When? Everyday. Typically we may be eating a ratio of 16:1 omega 6 to omega 3 when it should be more like 4:1 . Use hemp or flax every day to help restore your body's natural balance of essential fats.
WHO? The World Health Organisation recommends the equivalent of at least 400-1000 mg of EPA and DHA per week.
Essential fats are so defined as they are vital for, but cannot be made by, the human body. Only plants can make the vital omega 3 and 6 parent fatty acids, human enzymes can then convert these to other fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are building blocks of the brain and nervous system. The omega 3,6,9 etc refers to the chemistry of where the double bond of carbons forms in the fatty acid chain For example for omega 3 fatty acids the double bond is located on the third carbon-carbon bond. The word Omega is often substituted for the symbol ? or n thus n-3.
Synergistic reactions essential fats are processed in the body
The essential fats start with the dietary omega 3 and 6 parents. They can then be converted into long-chain polyunsaturated fatty acids. The omega 3 parent short chain fatty acid is called alpha linolenic acid (LNA or ALA) and comes from seeds such as flax, hemp and pumpkin, from nuts such as walnuts, a salad herb called purslane and to a lesser extent from soya and other green vegetables.
Through a series of enzyme-controlled reactions the body converts this LNA into a number of vital fatty acids including EPA and DHA. Among their many roles EPA is needed for brain function, concentration, and vision, and is also converted into a powerful anti-inflammatory agent. DHA is needed for brain structure and so is especially important in pregnancy for the baby's brain and nervous system development. Optimum nutritional sources of EPA and DHA come from oily fish as the fish convert the essential fats from algae into these fats and then accumulate them up the food chain. Now we have the opportunity to cut out the middle man and just consume algae based EPA and DHA ourselves.
The omega 6 parent fat is called linoleic acid (LA) and is found in seeds such as hemp, flax, sunflower and sesame as well as in nuts. Sunflower oil is probably the most well used source. This is converted by the body into GLA, also found in borage, evening primrose and blackcurrant seed oils, well known for it's anti-inflammatory properties and use in female hormone balance. LA is also converted into arachidonic acid (AA), which although is needed by the body, also acts as an inflammatory agent and in excess can contribute to inflammatory conditions such as arthritis and cardiovascular problems. AA is found in meat and dairy and is often consumed in excess.
What are the functions of essential fats?
Essential fats and the other fats they are converted to, have a wide range of functions in the body. They are vital for the structure of cell membranes making them flexible and able to allow nutrients into, and toxins out of, cells so body process can function correctly. They also play important roles in cardiovascular health, immunity, fertility and nervous system functions.
Good food sources
Nuts, seeds and their oils are good sources of the omega 3 and 6 parent fats and hemp seed also contain some pre-converted GLA. They do not however contain the vital EPA and DHA. Oily fish are able to make these fats from the algae they eat (or from other smaller fish that have eaten algae) and so provide an excellent source to those who eat fish. We can of course eat the algae ourselves and chlorella and spirulina or supplements such as V Pure provide valuable sources of these converted fats as well as a whole host of other nutrients. If you don't eat algae then you need to rely on your body's efficiency in converting the fat itself. There are many ways you can support this conversion.
Optimise your essential fat levels
- Have a daily intake of nuts, seeds and their oils.
- Include an algae (spirulina or chlorella) drink or food 4 times a week.
- Include good sources of the nutrients which aid essential fat conversion – zinc, magnesium, calcium, biotin and vitamins B6, B3 and C.
- Avoid things which inhibit conversion; alcohol, saturated and trans fats (from animal foods and processed foods), smoking, caffeine, viral infections, stress and excess intake of vitamin A and copper.
- Balance your intake of omega 3 and 6 fatty acids. Due to the widespread use of sunflower oil in food manufacturing we tend to have a much greater intake of omega 6 to 3 fats in our diets. This imbalance can lead to the conversion enzymes getting used up for omega 6, restricting omega 3 conversion. The ideal balance is around 3 to 4 parts omega 6 to one of 3.
- Buy your seed oils cold-pressed and from the fridge in your health shop. Also buy in small quantities so it remains fresh. At home store them in the fridge and use them cold. If heating oils use olive or coconut oil.
- Some people may have less of the conversion enzymes and may need to be strict with the above nutrient supporters and inhibitors. These people include those with atopic allergies (asthma, eczema and hay fever which run in the family) and those with diabetics.
- Take an algae-based EPA/ DHA supplement when planning a pregnancy, pregnant or breast-feeding. (see below)
- Have an essential fatty acid test to determine your specific needs and if your diet is meeting these. (see www.optimumnutritionists.com )
Many factors can hinder the body's ability to convert omega 3 fatty acid ALA/LNA EFAs to DHA and EPA. These include :
(or can be found online at www.foodsforlife.org.uk )
Genetic Problems. Some people may have less of the conversion enzymes needed to convert omega 3 fatty acid EFAs to DHA and EPA. These people include those with atopic allergies (asthma, eczema and hay fever which run in the family) and those with diabetes.
Saturated Fats and Sugar. There has been a lot of education about avoiding saturated fat unfortunately this has resulted in the mistaken belief that all fat should be avoided. Many low fat products are ironically full of sugar. Fats compete for the longer chain conversion pathways. If you consume saturated and hydrogenated fats (often in cheap vegetarian sausages and Burgers) you will cause a double whammy to your body's ability to convert good fats to DHA and EPA. (Pathways blocked and not enough in the first place.)
Supporting Vitamins Some people lack sufficient levels of the nutrients which aid omega 3 fatty acid conversion – zinc, magnesium, calcium, biotin and vitamins B6, B3 and C. There are often fewer of these nutrients in intensively grown, highly processed food and our modern lifestyles often lead to these nutrients being used up more quickly.
Balance Due to the widespread use of sunflower oil in our diets we tend to have a much greater intake of omega 6 to 3 fats. This imbalance can lead to the conversion enzymes getting used up for omega 6, restricting omega 3 conversion. The ideal balance is (depending who you talk to) around 3 to 4 parts omega 6 to one of omega 3. In the USA average intake of omega 6:3 is said to be often as high as 16:1 or even higher.
Excess intake of vitamin A and copper. Excess copper and vitamin A are EFA conversion antagonists. Excess copper levels (possibly from contraceptives or water) are becoming more regularly seen in patients. Sadly, too many people self diagnose rather than see a qualified nutritionist to ensure a synergistic balance of nutrients often resulting in high levels of odd vitamins or minerals.
Freshness. Delicate polyunsaturated oils such as flax and linseed can be damaging to health if not fresh. Omega 3 & 6 fatty acid rich seed oils need to be cold-pressed and bought from the fridge in your health shop. They should be bought as fresh as possible in small quantities (or frozen) and kept away from light and heat to avoid them going rancid otherwise you'll end up doing yourself more harm than good. Never fry or roast with essential fats, have them as raw and natural as possible
Stress. Stress is a catch 22 situation for your body, you need more essential fats but it's harder to get them. Not only do you eventually feel constantly tired and fatigued with energy levels, but your body's constant state of emergency diverts the body's focus from digestion, absorption, and complex nutrient conversion. The result is no matter how much flax you eat, your body could be too busy keeping you awake, heart beating, blood flowing with eyes open and ears listening to be bothered with converting omega 3 fatty acid ALA to DHA and EPA. It's as much as your body can do from keeping you from being constipated.
Drugs. Too much caffeine from coffee and tea and nicotine from smoking cigarettes and even sugar can set the body into a downward spiral of artificial stimulus that just results in an ever increasing psychological and eventual physiological addiction. The result is just more stress on your body and reduced chance of optimal conversion of DHA and EPA. They can lead to higher levels of insulin in the body another potential stumbling block for conversion.
Alcohol. Alcohol also affects our ability to convert essential fats.
Viruses and illness. Obviously any virus or illness that your immune system is struggling to deal with may distract the body's focus from producing DHA and EPA. Usually your body would rely on stored reserves but it you haven't been building these up you could find yourself paddling up the wrong river (without a decent paddle)
Constipation. If the body is constipated there is a tendency for the re-circulating of waste. If this is happening it could be that the liver's ability to deal with toxins and stash them away safely is overloaded
Gender. Although there are some studies that have shown groups of women (particularly whilst pregnant) are able to convert ALA (alpha linolenic acid) to DHA, few studies so far have proven men's ability to always process omega 3 fatty acid effectively. Some would argue that men have less need for a developed brain to maintain the species, whilst women on the other hand need to be able to optimally process omega 3 for their far more complicated role in making and developing their baby.
Pregnancy and Breastfeeding. Adequate levels of omega 3 essential fatty acids are vital before conception, during pregnancy and to ensure the most perfect start to life whilst breastfeeding. Mothers need to produce not just enough vital DHA and EPA for themselves and their own body but also enough for the new life and vital organs of their baby too, particularly the brain, nervous system and eyes.
Even The Flax Council of Canada admit conversion of short chain omega 3 ALA to long chain omega 3 DHA is very hit and miss they say;
The fact that omega 3 fatty acid ALA conversion to EPA, DPA, and DHA is affected by gender, smoking, and diet suggests that people differ in their metabolic capacity for ALA conversion. Clearly, ALA conversion is more complex than was originally thought. Studies are needed to determine the diet and lifestyle patterns that enhance ALA conversion to the long-chain omega-3 fatty acids.
Efficiency of Conversion of ALA. Conversion of ALA to EPA in humans reportedly ranges from as low as 0.2%. The amount of ALA converted to DHA in humans remains controversial, with some studies showing small amounts converted to DHA and other studies showing virtually no conversion to DHA
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