Essential Fatty Acids - Omega 3 and Omega 6
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Omega-3 fatty acids include ALA (α-linolenic acid), EPA (eicosapentaenoic acid), and
DHA (docosahexaenoic acid). The type of Omega-3 fatty acid that's found in flax
seeds and flax seed oil is ALA. The other two Omega-3s (DHA and EPA) are found in
fish such as wild salmon. Research shows that DHA and EPA may be of even more
importance to the body than ALA. Omega-6 fatty acids are a family of unsaturated
fatty acids. It is believed by many natural health practitioners that excessive intakes
of Omega-6 fatty acids in relation to Omega-3 fatty acids, may increase the risk of
many illnesses and conditions. Several studies have indicated that modern western
diets typically have Omega-6 to Omega−3 ratios in excess of 10 to 1, some as high
as 30 to 1. The optimal recommended ratio of Omega-6 fatty acids to Omega-3
fatty acids is 1:1. Beyond a ratio of 3:1 is considered to be an excessive intake of
Omega-6 fatty acids.
The Dangers of Consuming Excessive Amounts of Omega-6 Fatty Acids
Excessive levels of Omega-6 fatty acids {polyunsaturated fatty acids (Omega-6
PUFAs)} have been associated with heart attacks, thrombotic stroke, arrhythmia,
arthritis, cancer, inflammation, mood disorders, obesity, and osteoporosis. The high
consumption of Omega-6 fatty acids is mostly attributed to the high intake of
Omega-6 vegetable oils. Oils high in Omega-6 fatty acids include: canola oil, corn oil,
safflower oil, sesame seed oil, soybean oil, sunflower seed oil, and most other oils
made from nuts and seeds. Flax seed oil and Chia seed oil do contain Omega-6 fatty
acids, but they contain a higher Omega-3 fatty acid content which makes them a
well balanced source of Omega-6 and Omega-3 fatty acids.
The most health beneficial oils to use on raw foods such as salads are: cold pressed
Omega-9 fatty acid oils, cold pressed Omega-3 fatty acid oils (flax seed oil and chia
seed oil), and plant source saturated fatty acid oils such as coconut oil. The best
sources of MUFA oils (monounsaturated fatty acid oils) are avocado oil and olive oil.
The healthiest way to get MUFAs is to eat foods containing Omega-9 fatty acids
(MUFAs). MUFAs are found mostly in nuts and seeds including almonds, cashews,
flax seeds, chia seeds, macadamia nuts, peanuts, pecans, pine nuts, pistachios,
pumpkin seeds, and sesame seeds. MUFAs are also contained in avocados and
olives. Keep in mind though that aside from avocados and olives, the other food
sources of Omega-9 fatty acids also contain a large amount of Omega-6 fatty acids.
Therefore the best source of Omega-9 fatty acids is avocados and olives. Although
flax seeds and chia seeds contain Omega-6 fatty acids, they also contain a high
amount of Omega-3 fatty acids along with some Omega-9 fatty acids. So flax seeds
and chia seeds are a well balanced source of all three fatty acids.
Caution:
A very important thing to remember about using any oils is that unsaturated fatty
acid oils should only be used in their cold pressed form. Heated oils become oxidized
very quickly, making them toxic to the body when ingested. Heated/oxidized oils are
one of the leading causes of heart disease and contribute to several other illnesses
such as cancer. Therefore, it is always healthiest to use oils in their cold pressed
form. Saturated fatty acid oils are safe to use in cooking due to their stable nature,
even when exposed to high heat temperatures. Saturated fatty acid oils considered
healthy and safe for cooking include the following: coconut oil, palm oil (although
controversial due to deforestation), and raw organic non-
homogenized/unpasteurized butter. Ghee is considered to be another healthy
saturated fatty acid oil to use with cooking.
Using pasteurized butter to cook with is considered a healthier alternative to using
omega 6 oils due to the stability and smoke point. Although
pasteurized/homogenized butter loses some of it's nutritional properties due to the
heat processing that it undergoes, when used at low temperatures it is much more
stable than using unsaturated oils to cook with. So even though the body requires
both Omega-3 fatty acids and Omega-6 fatty acids, natural health experts
recommend not cooking with oils that are rich in Omega-6 fatty acids. The healthiest
way to obtain Omega-6 fatty acids without over consumption is to eat natural foods
containing them, such as nuts and seeds (preferably raw and soaked).
The Healthiest Oil to Cook With Isn't Olive Oil
The most recommended oil to cook with, from natural health experts, is coconut oil.
Although olive oil has the popularity of being one of the healthiest oils, it's health
benefits are only attributed to the oil being used in it's cold pressed form. The smoke
point is the point at which an oil burns after being heated. When oil reaches it's
smoke point, it emits smoke to indicate that it is now burnt. Olive oil has a low
smoke point and burns almost immediately once it's placed in a hot pan. Due to
olive oil's low smoke point, olive oil should only be used in it's cold pressed form
without any heat application. Most commercial olive oils are heated as a way to
prevent bacteria, fungi, and other microorganisms from forming. Cold pressed olive
oil is a healthy addition to salads, raw vegetables, pestos and other dips. It can also
be drizzled on top of cooked food that's cooled down.
Coconut oil is one of the most stable oils to use for cooking as well as in raw food
preparations. It has a high smoke point and stays fairly stable during cooking.
Coconut oil also provides many health benefits that have been linked to the
decreased risk of several illnesses, including heart disease and cancer. The healthiest
raw food chocolate bars, dark chocolate bars, and energy bars are often made with
coconut oil or cocoa butter as the main oil ingredient. This is due to the oils' solidity,
stability, and health benefits. In most commercial chocolate bars and energy bars
the oils used are usually Omega-6 oils because those oils are less expensive. Most
commercial chocolate bars also contain a high amount of refined sugar. Health
studies show that it's best to limit intake of all sugars (even agave nectar, honey,
turbinado sugar, etc.). Research findings are continuously proving that excessive
sugar intake is another leading cause of health problems. Most health experts also
recommend avoiding the consumption of store-bought fruit juice and instead
recommend consuming whole fruits (in moderation). The fiber in whole fruits slows
down the digestion of the sugars contained in those fruits.
Health Benefits of Omega-3 Fatty Acids
Omega-3 fatty acids provide several health benefits and are essential for the proper
functioning of the body. Although technically the body can make one of the Omega-
3 fats (ALA), it doesn't do a good job of it. That's why it's important to obtain
Omega-3 fats from wild fish such as salmon. Omega-3 fatty acids are also available
in supplement form from sources such as salmon oil and krill oil. One of the major
functions of Omega-3 fats is that they're incorporated into cells, making their
membranes more fluid so they can communicate with one another. What this
means is that the feel-good neurotransmitters like serotonin and dopamine can get in
and out of the cell more easily, and thus encouraging better mood. Studies are
continuously being conducted on the effects that Omega-3 fatty acids have on
depression. Omega-3 fatty acids are also being studied for their impact on behavior,
feeling, and thinking. Almost all of the studies conducted on Omega-3 fatty acids and
their effects on behavior problems, revealed that individuals with behavior problems -
from simple lack of concentration to actual aggressive behavior in prison inmates-
had low levels of Omega-3 fatty acids. More research is being done to determine
what behavior problems can be relieved with adequate Omega-3 fatty acid intake.
Another major health benefit of Omega-3 fatty acids is it's effect on the developing
brain. A baby's brain is about 60% percent fat. Since most of that fat is DHA (the
same Omega-3 fat found in fish), taking fish oil or getting DHA from healthy wild fish
is one of the best things a pregnant mother can do for her developing baby. Fish is
well known as a brain food. Omega-3 fatty acids in a pregnant mother's diet is highly
beneficial for baby's intelligence and fine-motor skills such as the ability to manipulate
small objects and hand eye coordination.
There are several other health benefits that Omega-3 fatty acids provide.
Inflammation is a critical component of almost every degenerative disease including
heart disease, diabetes, obesity, and Alzheimer's. Omega-3 fatty acids are anti-
inflammatory which means that they reduce inflammation by acting on body
mechanisms. This is another obvious reason why Omega-3 fatty acids are of critical
importance to our health. Omega-3 fatty acids also support circulation. They do this
by transporting oxygen from red blood cells to the tissues. Blood clots can be a
cause of heart attack and stroke. Omega-3 fatty acids prevent blood cells from
clumping together. They act as a blood thinner, similar to aspirin but without the
negative side effects. Omega-3 fatty acids also help to lower blood pressure.
They're also effective for diabetics because they improve insulin and glucose
metabolism.
Why Omega-6 Fatty Acids Are Essential
Like Omega-3 fatty acids, Omega-6 fatty acids are essential for health, but the body
cannot make them. They can only be obtained through the foods we consume.
Both Omega-3 fatty acids and Omega-6 fatty acids play an important role in brain
function as well as growth and development. Like Omega-3 fatty acids, Omega-6
fatty acids are polyunsaturated fatty acids (PUFAs). Polyunsaturated fatty acids help
to stimulate skin and hair growth, maintain bone health, regulate metabolism, and
maintain the reproductive system. A healthy diet contains a good balance of Omega-
3 fatty acids and Omega-6 fatty acids in a ratio of about 1:1 up to 1:3. While
Omega-3 fatty acids help to reduce inflammation, some Omega-6 fatty acids tend to
promote inflammation. The typical American diet contains excessive levels of
Omega-6 fatty acids. Overconsumption of Omega-6 fatty acids is very common for
individuals on the typical American Diet. Excessive levels of Omega-6 fatty acids
have been linked to an increased risk of several illnesses and conditions including
heart disease, cancer, and diabetes. Having the right balance of Omega-3 to Omega-
6 fatty acids is crucial for good health.
Omega-9 Fatty Acids Are Non-Essential, But Provide Several Health Benefits
The third type of omega fatty acid is Omega-9 fatty acids (Oleic Acid), also called
monounsaturated fatty acids (MUFAs). Although there are a total of three types of
omega fatty acids, only two of them are essential (Omega-3 fatty acids and Omega-
6 fatty acids). Omega-9 fatty acids are not essential for health, but they provide
several unique health benefits. Although monounsaturated fats provide several
health benefits, the following two have been the most studied. Omega-9 fatty acids
lower cholesterol. They lower bad cholesterol (LDL) and triglycerides which are both
associated with heart disease, while they raise good cholesterol (HDL) which is
protective against heart disease. Omega-9 fatty acids have also been linked to a
decreased risk of cancer and diabetes. Omega-9 fatty acid is the healthy fatty acid
contained in olives and olive oil, flax seeds and flax seed oil, avocados, and some
nuts. Macadamia nuts have an especially high amount of Omega-9 fatty acids.
Monounsaturated fats are the key component in the Mediterranean diet. In every
major study, the Mediterranean diet has been linked with lower rates of heart
disease.
Sources:
Wikipedia The Free Encyclopedia
Murray , Michael N.D.. The Encyclopedia Of Healing Foods.
New York: Atria Books, 2005.
Bowden, Jonny, Ph.D., C.N.S. The 150 Healthiest Foods on Earth.
Fairwinds Press, 2007
University of Maryland Medical Center
http://www.umm.edu/altmed/articles/omega-6-000317.htm
Linus Pauling Institute
http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/
DHA (docosahexaenoic acid). The type of Omega-3 fatty acid that's found in flax
seeds and flax seed oil is ALA. The other two Omega-3s (DHA and EPA) are found in
fish such as wild salmon. Research shows that DHA and EPA may be of even more
importance to the body than ALA. Omega-6 fatty acids are a family of unsaturated
fatty acids. It is believed by many natural health practitioners that excessive intakes
of Omega-6 fatty acids in relation to Omega-3 fatty acids, may increase the risk of
many illnesses and conditions. Several studies have indicated that modern western
diets typically have Omega-6 to Omega−3 ratios in excess of 10 to 1, some as high
as 30 to 1. The optimal recommended ratio of Omega-6 fatty acids to Omega-3
fatty acids is 1:1. Beyond a ratio of 3:1 is considered to be an excessive intake of
Omega-6 fatty acids.
The Dangers of Consuming Excessive Amounts of Omega-6 Fatty Acids
Excessive levels of Omega-6 fatty acids {polyunsaturated fatty acids (Omega-6
PUFAs)} have been associated with heart attacks, thrombotic stroke, arrhythmia,
arthritis, cancer, inflammation, mood disorders, obesity, and osteoporosis. The high
consumption of Omega-6 fatty acids is mostly attributed to the high intake of
Omega-6 vegetable oils. Oils high in Omega-6 fatty acids include: canola oil, corn oil,
safflower oil, sesame seed oil, soybean oil, sunflower seed oil, and most other oils
made from nuts and seeds. Flax seed oil and Chia seed oil do contain Omega-6 fatty
acids, but they contain a higher Omega-3 fatty acid content which makes them a
well balanced source of Omega-6 and Omega-3 fatty acids.
The most health beneficial oils to use on raw foods such as salads are: cold pressed
Omega-9 fatty acid oils, cold pressed Omega-3 fatty acid oils (flax seed oil and chia
seed oil), and plant source saturated fatty acid oils such as coconut oil. The best
sources of MUFA oils (monounsaturated fatty acid oils) are avocado oil and olive oil.
The healthiest way to get MUFAs is to eat foods containing Omega-9 fatty acids
(MUFAs). MUFAs are found mostly in nuts and seeds including almonds, cashews,
flax seeds, chia seeds, macadamia nuts, peanuts, pecans, pine nuts, pistachios,
pumpkin seeds, and sesame seeds. MUFAs are also contained in avocados and
olives. Keep in mind though that aside from avocados and olives, the other food
sources of Omega-9 fatty acids also contain a large amount of Omega-6 fatty acids.
Therefore the best source of Omega-9 fatty acids is avocados and olives. Although
flax seeds and chia seeds contain Omega-6 fatty acids, they also contain a high
amount of Omega-3 fatty acids along with some Omega-9 fatty acids. So flax seeds
and chia seeds are a well balanced source of all three fatty acids.
Caution:
A very important thing to remember about using any oils is that unsaturated fatty
acid oils should only be used in their cold pressed form. Heated oils become oxidized
very quickly, making them toxic to the body when ingested. Heated/oxidized oils are
one of the leading causes of heart disease and contribute to several other illnesses
such as cancer. Therefore, it is always healthiest to use oils in their cold pressed
form. Saturated fatty acid oils are safe to use in cooking due to their stable nature,
even when exposed to high heat temperatures. Saturated fatty acid oils considered
healthy and safe for cooking include the following: coconut oil, palm oil (although
controversial due to deforestation), and raw organic non-
homogenized/unpasteurized butter. Ghee is considered to be another healthy
saturated fatty acid oil to use with cooking.
Using pasteurized butter to cook with is considered a healthier alternative to using
omega 6 oils due to the stability and smoke point. Although
pasteurized/homogenized butter loses some of it's nutritional properties due to the
heat processing that it undergoes, when used at low temperatures it is much more
stable than using unsaturated oils to cook with. So even though the body requires
both Omega-3 fatty acids and Omega-6 fatty acids, natural health experts
recommend not cooking with oils that are rich in Omega-6 fatty acids. The healthiest
way to obtain Omega-6 fatty acids without over consumption is to eat natural foods
containing them, such as nuts and seeds (preferably raw and soaked).
The Healthiest Oil to Cook With Isn't Olive Oil
The most recommended oil to cook with, from natural health experts, is coconut oil.
Although olive oil has the popularity of being one of the healthiest oils, it's health
benefits are only attributed to the oil being used in it's cold pressed form. The smoke
point is the point at which an oil burns after being heated. When oil reaches it's
smoke point, it emits smoke to indicate that it is now burnt. Olive oil has a low
smoke point and burns almost immediately once it's placed in a hot pan. Due to
olive oil's low smoke point, olive oil should only be used in it's cold pressed form
without any heat application. Most commercial olive oils are heated as a way to
prevent bacteria, fungi, and other microorganisms from forming. Cold pressed olive
oil is a healthy addition to salads, raw vegetables, pestos and other dips. It can also
be drizzled on top of cooked food that's cooled down.
Coconut oil is one of the most stable oils to use for cooking as well as in raw food
preparations. It has a high smoke point and stays fairly stable during cooking.
Coconut oil also provides many health benefits that have been linked to the
decreased risk of several illnesses, including heart disease and cancer. The healthiest
raw food chocolate bars, dark chocolate bars, and energy bars are often made with
coconut oil or cocoa butter as the main oil ingredient. This is due to the oils' solidity,
stability, and health benefits. In most commercial chocolate bars and energy bars
the oils used are usually Omega-6 oils because those oils are less expensive. Most
commercial chocolate bars also contain a high amount of refined sugar. Health
studies show that it's best to limit intake of all sugars (even agave nectar, honey,
turbinado sugar, etc.). Research findings are continuously proving that excessive
sugar intake is another leading cause of health problems. Most health experts also
recommend avoiding the consumption of store-bought fruit juice and instead
recommend consuming whole fruits (in moderation). The fiber in whole fruits slows
down the digestion of the sugars contained in those fruits.
Health Benefits of Omega-3 Fatty Acids
Omega-3 fatty acids provide several health benefits and are essential for the proper
functioning of the body. Although technically the body can make one of the Omega-
3 fats (ALA), it doesn't do a good job of it. That's why it's important to obtain
Omega-3 fats from wild fish such as salmon. Omega-3 fatty acids are also available
in supplement form from sources such as salmon oil and krill oil. One of the major
functions of Omega-3 fats is that they're incorporated into cells, making their
membranes more fluid so they can communicate with one another. What this
means is that the feel-good neurotransmitters like serotonin and dopamine can get in
and out of the cell more easily, and thus encouraging better mood. Studies are
continuously being conducted on the effects that Omega-3 fatty acids have on
depression. Omega-3 fatty acids are also being studied for their impact on behavior,
feeling, and thinking. Almost all of the studies conducted on Omega-3 fatty acids and
their effects on behavior problems, revealed that individuals with behavior problems -
from simple lack of concentration to actual aggressive behavior in prison inmates-
had low levels of Omega-3 fatty acids. More research is being done to determine
what behavior problems can be relieved with adequate Omega-3 fatty acid intake.
Another major health benefit of Omega-3 fatty acids is it's effect on the developing
brain. A baby's brain is about 60% percent fat. Since most of that fat is DHA (the
same Omega-3 fat found in fish), taking fish oil or getting DHA from healthy wild fish
is one of the best things a pregnant mother can do for her developing baby. Fish is
well known as a brain food. Omega-3 fatty acids in a pregnant mother's diet is highly
beneficial for baby's intelligence and fine-motor skills such as the ability to manipulate
small objects and hand eye coordination.
There are several other health benefits that Omega-3 fatty acids provide.
Inflammation is a critical component of almost every degenerative disease including
heart disease, diabetes, obesity, and Alzheimer's. Omega-3 fatty acids are anti-
inflammatory which means that they reduce inflammation by acting on body
mechanisms. This is another obvious reason why Omega-3 fatty acids are of critical
importance to our health. Omega-3 fatty acids also support circulation. They do this
by transporting oxygen from red blood cells to the tissues. Blood clots can be a
cause of heart attack and stroke. Omega-3 fatty acids prevent blood cells from
clumping together. They act as a blood thinner, similar to aspirin but without the
negative side effects. Omega-3 fatty acids also help to lower blood pressure.
They're also effective for diabetics because they improve insulin and glucose
metabolism.
Why Omega-6 Fatty Acids Are Essential
Like Omega-3 fatty acids, Omega-6 fatty acids are essential for health, but the body
cannot make them. They can only be obtained through the foods we consume.
Both Omega-3 fatty acids and Omega-6 fatty acids play an important role in brain
function as well as growth and development. Like Omega-3 fatty acids, Omega-6
fatty acids are polyunsaturated fatty acids (PUFAs). Polyunsaturated fatty acids help
to stimulate skin and hair growth, maintain bone health, regulate metabolism, and
maintain the reproductive system. A healthy diet contains a good balance of Omega-
3 fatty acids and Omega-6 fatty acids in a ratio of about 1:1 up to 1:3. While
Omega-3 fatty acids help to reduce inflammation, some Omega-6 fatty acids tend to
promote inflammation. The typical American diet contains excessive levels of
Omega-6 fatty acids. Overconsumption of Omega-6 fatty acids is very common for
individuals on the typical American Diet. Excessive levels of Omega-6 fatty acids
have been linked to an increased risk of several illnesses and conditions including
heart disease, cancer, and diabetes. Having the right balance of Omega-3 to Omega-
6 fatty acids is crucial for good health.
Omega-9 Fatty Acids Are Non-Essential, But Provide Several Health Benefits
The third type of omega fatty acid is Omega-9 fatty acids (Oleic Acid), also called
monounsaturated fatty acids (MUFAs). Although there are a total of three types of
omega fatty acids, only two of them are essential (Omega-3 fatty acids and Omega-
6 fatty acids). Omega-9 fatty acids are not essential for health, but they provide
several unique health benefits. Although monounsaturated fats provide several
health benefits, the following two have been the most studied. Omega-9 fatty acids
lower cholesterol. They lower bad cholesterol (LDL) and triglycerides which are both
associated with heart disease, while they raise good cholesterol (HDL) which is
protective against heart disease. Omega-9 fatty acids have also been linked to a
decreased risk of cancer and diabetes. Omega-9 fatty acid is the healthy fatty acid
contained in olives and olive oil, flax seeds and flax seed oil, avocados, and some
nuts. Macadamia nuts have an especially high amount of Omega-9 fatty acids.
Monounsaturated fats are the key component in the Mediterranean diet. In every
major study, the Mediterranean diet has been linked with lower rates of heart
disease.
Sources:
Wikipedia The Free Encyclopedia
Murray , Michael N.D.. The Encyclopedia Of Healing Foods.
New York: Atria Books, 2005.
Bowden, Jonny, Ph.D., C.N.S. The 150 Healthiest Foods on Earth.
Fairwinds Press, 2007
University of Maryland Medical Center
http://www.umm.edu/altmed/articles/omega-6-000317.htm
Linus Pauling Institute
http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/
Essential fatty acids (EFAs) are fatty
acids that are required by the body,
but cannot be manufactured by the
body. There are two types of
essential fatty acids: Omega- 3 fatty
acids (alpha-linolenic acid) and
Omega-6 fatty acids (linoleic acid).
Both Omega-3 fatty acids and
Omega-6 fatty acids are
polyunsaturated fatty acids (PUFAs).
Omega-3 PUFAs are the ones most
lacking in western diets. With the
lack of Omega-3 PUFAs in western
diets, there's also an overabundance
of Omega-6 PUFAs.
acids that are required by the body,
but cannot be manufactured by the
body. There are two types of
essential fatty acids: Omega- 3 fatty
acids (alpha-linolenic acid) and
Omega-6 fatty acids (linoleic acid).
Both Omega-3 fatty acids and
Omega-6 fatty acids are
polyunsaturated fatty acids (PUFAs).
Omega-3 PUFAs are the ones most
lacking in western diets. With the
lack of Omega-3 PUFAs in western
diets, there's also an overabundance
of Omega-6 PUFAs.
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