Essential fatty acids help build healthier bodies
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Q: I am interested in learning about essential fatty acids. What are they, how important are they to our system, and what is the best food source of fatty acids? I am simple minded, so a simple explanation would be kindly appreciated.
A: Essential fatty acids are necessary for the formation of healthy cell membranes, the proper development and functioning of the brain and nervous system and for the production of hormone like substances called eicosanoids.
Although there are 20 different fatty acids that are essential to the human body, they are all made from two: linoleic acid and alpha-linolenic acid. You must get them from the foods you eat because your body cannot manufacture them. Therefore, essential fatty acids are the building blocks for all of the other fats in your body.
While the Western diet provides an ample supply of essential fatty acids known as Omega 6 and Omega 9, Omega 3 is lacking in the diet. The consumption of so much processed foods that contains bad fats combined with the lack of good fats creates this imbalance in the system.
Low levels of Omega 3 have been associated with dementia, mood changes, memory loss and visual problems, according to a Swedish study. Studies conducted at Purdue University showed that children diagnosed with attention deficit hyperactivity disorder had lower levels of these essential fatty acids.
To keep the balance, it is best to limit the intake of Omega 6 rich vegetable oils (corn oil, sunflower oil, safflower oil and cottonseed oil) and include a healthy source of Omega 3 which, includes ground flaxseeds, walnuts, soybeans, berries, leafy green vegetables and fish (salmon, cod, herring and flounder).
I recommend ground flaxseeds as opposed to flaxseed oil -the oil works much slower as the body must convert the oil to the fatty acid.
Also, I recommend that you rotate taking flaxseed oil (i.e. a month on and a month off) as it tends to build up in the body.
Phylis B. Canion is a doctor of naturopathic medicine and is a certified nutritional consultant, e-mail her at doc.phyl@yahoo.com. This column is for nutritional information only and is not intended to treat, diagnose or cure.
