Confused about Oils? Part III: Essential Fatty Acids

Part III:  Essential Fatty Acids

Lewis Family E-Newsletter, October 2007

Essential fatty acids are necessary for human health, cannot be made by our bodies, and must be consumed from food or supplements.  Together the Omega-3 and Omega-6 fatty acids play a critical role in brain function, hair growth, skin health, bone mass, metabolism, growth and development.

This month’s article will start to clear up some of the mystery of these very important nutrients.

First, some terminology defined:

ESSENTIAL: Whenever you hear the term “essential” in reference to a fatty acid, it simply means that your body requires this fatty acid for normal functioning and cannot manufacture it within the body.  These are fats that must be obtained through your diet or supplementation.  They are often classified into two categories:  omega-3 and omega-6.

OMEGA-3 and OMEGA-6:  This is another term that is used by biochemists to define the location of certain chemical bonds in the fatty acid chemical structure.  The location of these bonds (at position “3” or position “6”) affects how your body utilizes them and their function in the body.

Now, on to some real-world uses:

Essential fatty acids are necessary for human health, cannot be made by our bodies, and must be consumed from food or supplements.  Together the Omega-3 and Omega-6 fatty acids play a critical role in brain function, hair growth, skin health, bone mass, metabolism, growth and development.  A deficiency of essential fatty acids can result in:

• Chronic disease
• Slowed growth
• Skin rashes
• Infertility
• Trouble fighting infections and healing wounds
• Many more symptoms and conditions
  

OMEGA-3 fatty acids:

Omega-3 essential fatty acids are probably the most talked about and the ones most often deficient in our American diets.  They come in 3 forms:  ALA, EPA, and DHA, but you may be more familiar with the 2 most popular sources:  Fish oil and Flaxseed oil.  Other dietary sources of these highly-benefical fatty acids includes green leafy vegetables, nuts, and soy.

Some of the benefits to getting optimal levels of Omega-3 fatty acids include:

• Reducing risk factors for heart disease:  This use is so well known that the FDA has made the following statement: “Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.”  Other studies show that omega-3 taken consistently can lower blood triglyceride levels, reduce risk for blood clots, and lower blood pressure.
• Anti-inflammatory:  Studies and clinical experience show that omega-3 fatty acids can reduce joint tenderness and inflammation seen in conditions such as rheumatoid arthritis, osteoarthritis, and general muscle aches and pains.
• Skin health:  Many patients who start supplementing with omega-3 fatty acids notice an almost immediate change in their skin—they report softer skin that is no longer dry and less prone to breakouts.
• Depression:  Omega-3 fatty acids are critical in brain development and function, and a deficiency can often contribute to depression.
  

There are a few risks to supplementation with Omega-3 oils:

• These oils may have blood-thinning effects which is potentially one of the reasons they seem to help prevent heart disease.  If you are currently taking a blood-thinning medication such as coumadin, or are scheduled to have surgery, it is important to contact us or another doctor before starting to supplement with Omega-3 oils.
• Many inexpensive, poor-quality fish oils that you find at stores or over the internet may have toxic levels of mercury and PCBs in them.  When it comes to concentrated fish oil, it is VERY important that you only consume high quality, third-party tested, purity guaranteed fish oil.  For recommendations on trust-worthy brands and sources, please contact us.
  

OMEGA-6 Fatty Acids:

Not all Omega-6 fatty acids are created equal, and just like with cholesterol, there are “good” and “bad” forms.

In general, Americans tend to get plenty of the “bad” type of Omega-6 fatty acids in our everyday diet, through animal products and the vegetable oils in processed foods and restaurant fare.  Too much of one type of Omega-6 fatty acids can lead to the creation of arachadonic acid, a pro-inflammatory substance associated with long-term inflammatory diseases such as heart disease, cancer, arthritis, and depression.

There are some “good” Omega-6 fatty acids, however, that can help reduce inflammation and have similar health-promoting effects as the Omega-3 fatty acids listed above.  They are found in foods such as nuts, seeds, whole grains, and in supplements including Evening Primrose Oil, Borage Oil, and Black Currant Oil.

In general, most people do not need to supplement with Omega-6 oils unless there is specific condition that would benefit from extra support.  Please contact us if you have additional questions.

Sources:
www.naturalstandard.com
Encyclopedia of Nutritional Supplements, Michael Murray, ND
Medical Nutrition from Marz, Russell Marz, ND
www.livingnaturally.com

NEXT:  Part IV Cooking Oils