Contrary to popular belief, fat is not necessarily a bad thing. In fact, certain fats may be indispensable to the prevention of degenerative diseases such as cancer and heart disease. Good health demands the consumption of two essential fatty acids: linoleic acid (an omega-6 fatty acid) and alpha-linolenic acid (an omega-3 fatty acid). A third fatty acid, gamma-linolenic acid, is not technically considered essential because it is formed from linoleic acid. However, because there are factors that can block this conversion many argue that it should be listed as essential.
Essential fatty acids have myriad functions. They are part of cellular membranes, contributing to their fluidity and electrical potentials and to oxygen transport across membranes. Other activities influenced by essential fatty acids include growth, the burning of fat, the fluidity of fat, gene expression, chromosome stability, and even the absorption of sunlight in the skin. They are also involved in all glandular functions. Probably the best known purpose for essential fatty acids is to serve as building blocks for a group of highly active metabolic substances called prostaglandins, a class of hormones distinct from endocrine hormones. Prostaglandin hormones are manufactured in cells throughout the body, secreted locally and used in that location. In contrast, endocrine hormones come from specific glands.
Cold water fish and fish oils are rich sources of omega-3 fatty acids. These include eicosapenthaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid. Alpha-linolenic acid is an EPA/DHA precursor. Alpha-linolenic acid is converted by the body to EPA, which is then converted to an important hormone, prostaglandin E-3 (PGE-3). These fatty acids work to reduce inflammation, lower blood cholesterol and triglycerides, and thin the blood. Oil from dietary fish provides the additional benefit of reducing platelet aggregation, or the stickiness that causes platelets to clump and increase the risk for blood clots, atherosclerosis, heart attack, and stroke. It also lowers fibrinogen levels. Fibrinogen is a protein involved in blood clotting. Excess levels of this protein lead to an increased risk of heart disease. Omega-6 fatty acids do not exhibit this effect.
There is increasing speculation that deficiencies in alpha-linolenic and other omega-3 fatty acids may contribute to multiple sclerosis. Modifying the diet to include these essential fatty acids may help to prevent or treat this disease.
Flaxseed oil may be the best source of omega-3 fatty acids as well as an outstanding source of the minerals magnesium, potassium, and zinc. It is also a good supplier of fiber and B vitamins. It contains three times the amount of this acid as fish oils do, including alpha-linolenic acid. Flaxseed oil also contains lignans, substances with proven anti-cancer properties in animals and humans. Lignans and alpha-linolenic acid are especially effective in inhibiting breast cancer. Flaxseed is used for treating female disorders, colon disorders, inflammation, and tumors and also contributes to healthy bones, teeth, and skin.
Omega-6 acids include linoleic acid and gamma linolenic acid (GLA). GLA is associated with series 1 prostaglandins. It is found in consumer products such as evening primrose oil, black currant oil, and borage oil. Substances with high linolenic content may be more beneficial than GLA supplements. Diabetics, however, cannot convert linolenic acid to GLA. In these patients, small doses of GLA have been shown to protect against diabetic neuropathy. These two acids are used in the treatment of heart disease, arthritis, skin problems, and premenstrual syndrome. They may also encourage hair and nail growth.
Borage oil and evening primrose oil are concentrated sources of GLA. Borage oil is used to enhance adrenal function as well as tempering inflammation. Evening primrose oil has been shown to reduce inflammation and related pain, and is helpful in the prevention of precursors to heart disease, such as atherosclerosis, high cholesterol levels, and high blood pressure. This supplement has also been used in the treatment of premenstrual syndrome, multiple sclerosis, and cirrhosis of the liver. Women with estrogen-related breast cancer should avoid this supplement.
Prostaglandins are involved in many important body processes such as heart, kidney, and gastrointestinal function. The metabolism of prostaglandins depends upon the proper ratio of omega-6 and omega-3 oils. Prostaglandins are designated according to the number of double-bonded fatty acids they contain. Series 1 and 3 prostaglandins are considered good as they improve blood flow and reduce inflammation. Series 2 prostaglandins cause platelets to stick together and are considered to be bad. Prostaglandin metabolism can thus be enhanced by the informed consumption of dietary oils.
The desirable ratio of omega-6 to omega-3 oils is 4:1. However, the typical American diet consists of omega-6 and omega-3 oils in a 20:1 ratio. The reason for this is because omega-6 is used in a majority of the processed and refined foods. Flaxseed oil is recommended to help restore oil levels to the desirable ratio.
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