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Essential Fatty
Acids
Fatty acids are the basic
structural units of lipids, which are dietary fats. The body can synthesize
many fatty acids, but those that cannot be manufactured in adequate amounts must
be obtained from the diet. These are called essential fatty acids (EFAs).
Fatty acids are
classified as saturated, monosaturated or polyunsaturated – depending on the
amount of hydrogen in the basic carbon chain of the molecule.
(The process of
‘hydrogenation’ – hydrogenated vegetable oil – involves adding hydrogen to the
molecule to make a polyunsaturated, liquid oil, into a saturated, solid oil,
such as margarine).
Many nutritionists
and scientists report Americans consume too much omega-6 fatty acids and
under-consume omega-3 fatty acids. (The terms omega-3 and omega-6
refer to the location of the first double bond in the carbon atom of the fatty
acid molecule.) Including more omega-3-rich foods such as fish in the diet and
decreasing the consumption of omega-6 foods such as some hydrogenated oils, may
help maintain proper hormonal balance and overall health and wellness.
Essential fatty
acids offer profound benefits. They help:
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Influence hormone
production, immunity and cardiovascular health.
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Maintain the
structure and function of the cellular and sub-cellular membranes.
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Regulate
cholesterol transport, degradation and removal from the body.
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Influence
prostaglandins – hormone-like substances that promote smooth muscle
contractions, regulate blood pressure, regulate gastric secretions, and impact
other hormones – through a series of enzyme-dependent reactions.
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Support normal
growth, especially of blood vessels and nerves.
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Keep skin and
other tissue youthful and supple by lubricating abilities.
EFAs are most
abundant in fish oils and unadulterated seed oils, such as canola, sunflower and
safflower oils. Flaxseed oil is an exceptional oil, containing both omega-3 and
omega-6 in appreciable amounts. Cold saltwater fatty fish – such as herring,
haddock, cod, mackerel, and salmon – are also rich in omega-3 polyunsaturates
and serve as the source of fish oil supplements.
The most important
fatty acids are linoleic acid, linolenic acid, gamma linolenic acid (GLA),
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Omega 6 and omega 3 oils may not
be suitable for individuals taking anti-blood clotting drugs such as Warfarin,
Coumarin and Heparin.
GLA
(Evening Primrose Oil) may not be suitable for people suffering from epilepsy.
Fish oils may not be suitable for people allergic to fish.
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