What are Essential Fats?

Scientists have given essential fats (a.k.a. essential fatty acids or EFAs) their name because the body must have them to survive, but cannot synthesize them from any other substance we eat, so a direct food source is required. Hence, the name essential. There are many kinds of fats, but only two kinds of essential fats: omega 3 (n-3 or w3) and omega 6 (n-6 or w6), both of which are unsaturated fats. Each EFA is turned into several derivatives by the body, provided enough n-3 and n-6, in the right ratio, and made with health in mind, are supplied. All other fats, such as omega 9 (monounsaturated), omega 7, and saturated fat, are non-essential because the body can produce them from sugars and starches. Where do Essential Fats come from? Sources of n-3s are flaxseeds and green leafy vegetables. The n-3 derivatives EPA and DHA are found in high fat, cold water fish such as albacore tuna, sardines, Atlantic halibut and salmon, coho, pink and king salmon, Pacific and Atlantic herring, Atlantic mackerel, and lake trout. Small amounts of EPA and DHA n-3s are also found in oysters and other shellfish. N-6 is found in sesame and sunflower seeds and other seeds and nuts. Land animal meats and fish are sources of the n-6 derivative arachidonic acid (AA). The fish listed above are preferred sources of n-3 and n-6 derivatives, because they are the richest sources, and contain both, with more n-3s. Why do we need Essential Fats? Just as a member of a large family has many roles, essential fats serve many functions in the complex workings of the human body. Taken in the right amounts and ratios, and taken from the right sources, essential fats help establish and maintain health as follows ... Increase energy, performance, and stamina. EFAs enhance thermogenesis, help build muscle, prevent muscle break down, and speed recovery from fatigue; Strengthen the immune system. EFAs make hormone-like eicosanoids that regulate immune and inflammatory responses. N-3s have anti-inflammatory effects and can slow autoimmune damage; Lower most risk factors for cardiovascular disease. EFAs (especially n3s) lower abnormally high levels of blood pressure, triglycerides, Lp(a), fibrinogen, tendency to clot formation, and inflammation; Improve brain function: mood, intelligence , behavior, and vision. Our brain is over 60% fat. EFAs are important components of the entire nervous system. They are necessary to make the neurotransmitter serotonin. Depression and other brain diseases show decreased levels of n-3; Aid in weight reduction. EFAs help keep mood and energy up and suppress appetite, thereby aiding in weight loss. More recently, they have been found to block the genes that produce fat in the body (saturated and trans fat do not have this same effect) and increase thermogenesis; Regulate organs and glands. Liver and kidneys, adrenal and thyroid glands, and the production of male and female hormones need EFAs; Speed recovery and healing. EFAs are necessary for cell growth and division. They form all cell membranes and regulate vital cell activity; Support healthy child development. For nervous system development, a growing fetus needs optimum EFAs from the mother's body. Mothers become depleted of EFAs during pregnancy, and need optimal EFA intake for their health and their children's optimum development; Improve digestion. Poorly digested foods tie up the immune system and can cause gut inflammation, leaky gut, and allergies. N-3s improve gut integrity, and decrease inflammation and "leaky gut"; Decrease infection. EFAs have anti-fungal, anti-yeast, and anti-microbial properties, helping to protect against infections; Keep bones strong. EFAs aid in the transport of minerals that keep bones and teeth strong, helping to prevent osteoporosis; Protect genetic material. EFAs regulate gene expression, and n-3s inhibit tumor growth; Ease PMS. Studies indicate that n-6 (GLA) intake was voted, by women, among the top three most effective PMS treatments. N-3s may be even more effective; Produce beautiful skin, hair, and nails. Some of the first signs of EFA deficiency are dry, flaky skin, dull hair, and brittle nails. N-3s can help skin conditions such as eczema, psoriasis, and acne. Also, GLA (n-6 derivative) administration is useful for some patients with atopic eczema. Essential fats are easily damaged by light, air, heat, metals, water, and time. Of all the essential nutrients, essential fats are by far the most abused because they are perishable, chemically unstable foods. Almost all supermarket oils, including the oils used in processed foods, have been damaged by destructive processing techniques, including refining, bleaching, overheating, and/or partial hydrogenation (a process which produces deadly trans fats). By now, it may be clear that everybody needs essential fats. N-3 consumption has decreased to one sixth the level found in our food supply in the 1850s. N-6 consumption has doubled in that time, drastically changing the ratio of n-6 to n-3 in our food supply. This change is reflected in the makeup of our tissue fats and in our health. That means that while both n-3s and n-6s are required by every cell, we get too much n-6 and far too little n-3. For this reason, research shows that n-3s help in more than twice as many degenerative diseases than do n-6s. More recently (the last 20 years), 'low' fat, 'no' fat, and 'fake' fat diets have been depriving people of both essential fats. Deficiency leads to deterioration of every cell, tissue, gland, organ and organ system and, by extension, to symptoms of deficiency that accompany loss of health. The dangers of trans fats: In 1994, a Harvard School of Public Health press release warned the consumers on the dangers of eating trans fatty acids found in some margarines, most commercially baked goods, and deep-frying oils, including oils used in restaurants. On June 23, 1999, they again announced a press release on the most recent trans fat research. It was titled: "Harvard review of evidence verifies that eating trans fats increases risk of heart disease". Head author, Alberto Ascherio, revealed that "...if trans fats were replaced by unsaturated vegetable oils, we would expect to see at least 30,000 fewer persons die prematurely from CHD (coronary heart disease) each year." That number was based on the United States alone! The n-3 essential fat alpha-linolenic acid (LNA) is damaged 5 times more quickly than the n-6. This makes it a manufacturer's nightmare, unless great care is taken to protect it during manufacture, storage (and home use too). Unfortunately, fish oils are destroyed 5 times more rapidly than even LNA. This is why fish oils smell and taste fishy (which is rancidity) and why eating fresh fish at the sushi bar to get the health-benefiting EPA and DHA is preferable to capsules of EPA or DHA-rich oils from fish. See the book Fats That Heal Fats That Kill (456p.) for the complete story on fats, oils, and our health.   Copyright ©1995-2003 femalemuscle.com & New York Consulting Group, Inc. All rights reserved.