Fatty Acids

The recent discoveries and research with regard to fatty acids are fascinating and essential knowledge for all.

Fatty acids are vital for the correct functioning of our bodies since the very bodily cells depend on them. The membrane of our cells responsible for interaction with vital chemicals and nutrients need these fatty acids so as to remain flexible and fluid. Without them, the cell membrane is hindered and a wide range of problems such as skin complaints, loss of hair and swelling of the joints can result. Fatty acids play a part in the efficient operation of neurotransmitters in the brain, as well as contributing to reduced risk of heart disease and cancers. It is clear how important fatty acids are.

We need to remember there are different types of fatty acids and they are not all good for us. Some are responsible for increased risk of heart attack and diabetes etc. so it is important that we understand the ones that are good for us and the right balance needed. Research has identified two essential fatty acids, or EFAs, that our bodies need as they cannot manufacture them. These are the omega-3 and the omega-6 fatty acids. Both these are vital but it is important that they are in the right balance; too much omega-6 and too little omega-3 can lead to problems as cancer, heart attack, diabetes, Alzheimer's disease, etc. There is a large amount of research to prove that a lack of omega-3 in the diet of both humans and animals leads to serious problems, as in the case of an experiment involving monkeys that were given a healthy diet and high in omega-6 but lacking omega-3. Within a couple of years they were unwell and some died. As soon as the omega-3 was introduced they improved. There is also a lot of evidence showing that the people of those countries eating a diet high in such things as fatty fish containing large amounts of omega-3 show a much lower rate of serious illness such as cancer and heart disease than those that do not.

Unfortunately in our western society, due to the refining and processing of foods etc. the balance of these two EFA's has been completely upset and in the case of omega-3 almost completely removed from the foods we find in the supermarkets. Instead we are consuming bad fatty acids such as "trans-fatty" acids, the result of the hydrogenation of vegetable oil, which hinder the proper functioning of the EFA's along with high amounts of omega-6 both of which contribute to health problems. There is a dire need for the inclusion of the highly beneficial EFA's in the correct balance in our diet and in particular omega-3. It has been documented that this fatty acid can actually send our genes messages influencing the production of certain enzymes that can lead to a reduced amount of blood tryglycerides and therefore less risk of cardiovascular problems. It is therefore essential that we are aware of the correct balance and sources of the EFA's in order to effect optimum health. Research has shown that a ratio of omega-6 and omega-3 of less than 4 to 1 is beneficial. Our intake of omega-3 should ideally be in the form of both fish based and plant based oil as they provide differing types of omega-3. The fatty fish based types contain EPA and DHA fatty acids and the plant based types LNA, or alpha-linolenic acid.

Good sources of these EFA's can be found in fatty fish such as mackerel and salmon as well as such as flaxseeds, although with flaxseeds our body has to break the fatty acid down to its omega-3 form. Fish oil supplement tablets can also be taken as no benefit has been shown over eating the fish in comparison to taking the supplements, and a good fish oil could be more beneficial than eating a lot of fish due to mercury considerations.

Oils we use daily for dressing etc also need to be addressed themselves! It has been found that oils so common in our kitchens like corn and safflower oil are very high in the omega-6 fatty acids but low in omega-3, making them an unwise choice. Instead the excellent olive oil and canola oil are recommended which contain beneficial nutrients, canola oil being low in omega-6 but providing both LNA and mono-unsaturated fatty acids and olive oil also containing these as well as a cancer fighting component called squalene.

The benefits of the correctly balanced EFA's in our diet proved by a mass of scientific research on the subject are so profound that it is astounding that the "man in the street" has not been made more aware of it. The health of our society today can be greatly improved by just a few small adjustments in diet.

In the meantime, stay healthy.

Disclaimer: The information contained in this article has been written for educational purposes only. Before undertaking any form of diet or exercise regime you should consult your doctor before commencement, particularly if there is an underlying medical condition.