The “Fats” of the Matter – Essential Fatty Acids

Consumption of large amounts of saturated fats has been linked to the increase in obesity, heart disease and stroke in our times.  What is saturated fat?  Generally, it is animal fat – usually solid or semisolid at room temperature.  It also has a chemical structure that is said to be “saturated” with hydrogen.  It is this chemical structure that causes problems because these fats cannot react in a beneficial way, and cause structural damage to our cells.  Monounsaturated fats have one place on their molecular structure that can act “normally,” so they are better than saturated fats.  Polyunsaturated fats are the best kind of fat we can consume because they contain various levels of “essential fats” that are the best quality building materials we can give our cells. And, unlike animal fats, they are liquid at room temperature and are called oils.  Our bodies cannot function without two of these polyunsaturated fats – linoleic acid and alpha-linoleic acid.  These polyunsaturates are called fatty acids because of their chemical structure.  (They are not caustic like hydrochloric acid.)  Linoleic acid is also called Omega-6 oil and alpha-linoleic acid is also called Omega-3 oil.  I will be referring to these “essential fatty acids” primarily as Omega-6’s and 3’s or EFA’s to simplify matters.

The average American diet today contains over 40 percent more saturated fats than the diet of less than 100 years ago.  Are we eating more meat than our ancestors?  Probably, because most of our ancestors were farmers or had ready access to farm produce (vegetables, beans, nuts, seeds).  Meat was a treat saved for special occasions.  And, the meat was of different, leaner quality because the animals’ diets were much more “natural” than now.  Also, we, as a society, consume large amounts of artificially hydrogenated fats and fats that have been transformed by processing into harmful “trans-fats” in the form of margarine, bread, crackers, cereals, salad dressings, chips and myriad other processed foods.  Virtually ALL packaged, processed foods contain these harmful fats and contain little, if any, polyunsaturated oils or essential fatty acids. Trans-fats are such a potential danger that the FDA has proposed regulation that would require all those “Nutrition Facts” labels to list the amount of trans-fats present.

So, why are saturated fats and trans-fats bad for us?  Every cell in our body is enclosed in a membrane made up of special kinds of lipids (fats) called phospholipids, as well as protein, cholesterol and other substances.  Each of these components has specific duties, not only in confining the contents of the cell, but in allowing other molecules such as water, amino acids, hormones, vitamins and minerals to pass in and out of the cell.  Phospholipids, ideally, are a combination of the essential fatty acids (EFA’s) and phosphate, although, if little or no EFA’s are available, the phosphate will combine with saturated fat and/or trans-fats.  A phospholipid composed of EFA’s differs considerably from a phospholipid containing saturated fat or trans-fats.  A deficiency in EFA’s results in cell membranes that cannot function properly or at all.  The cell loses its ability to hold   water, vital nutrients and minerals and can lose its ability to communicate with other cells. Not only do EFA’s play a vital role in cell membrane function, they are involved in other vital functions of the body.  Dr. Michael Murray, ND, in his book Encyclopedia Of Nutritional Supplements, lists 21 other functions that affect the nervous, cardiovascular, digestive, endocrine and immune systems.  Because our diet full of processed foods and oils is so deficient in the EFA’s, particularly Omega-3, we must supplement it.  How, you ask?  Read on!

A diet with emphasis on fresh fruits, vegetables, grains, nuts, cold water fish such as salmon and healthy oils such as canola and olive and limiting meat and processed foods will provide adequate levels of Omega 6 EFA’s but may still be deficient in Omega-3s.  Like many nutrients, balance is best.  The optimal balance between Omega-6 and Omega 3 EFA’s is 4 parts Omega 6 to 1 part Omega 3.  The typical American diet contains 10-20 times the amount of Omega 6 fatty acids than we need, obtained from low-quality vegetable oils used in most prepared, processed foods.  Eliminating the “hidden” sources of Omega 6 fatty acids (look for hydrogenated/partially hydrogenated oils on the label) and supplementing our diets with a rich source of Omega 3 fatty acids such as flaxseed oil should bring about this balance.  Flaxseed oil has a 1 to 3 ratio of Omega 6 to Omega 3.  Caution is advised, however.  Not all flaxseed oils are equal.

Good quality flax oil has been minimally processed with no added heat and protected from exposure to light and oxygen.  All polyunsaturated oils suffer a transformation to a toxic substance called lipid peroxidase when over-processed and exposed to light, oxygen and heat.  These lipid peroxidases are what cause oils to become rancid.  Rancid oils smell bad and taste bitter and sharp.  Do not consume any oil that has turned rancid! 

Flax oil is available as a liquid or in capsules as is fish oil.  Flax or fish oil liquid is preferred because encapsulating exposes both to the possibility of lipid peroxidase formation and it is less expensive to take 1 tablespoon daily of the liquid than it is to take 10 or more capsules daily.  Look for products certified as organic by a reputable agency, ones that are produced by expeller presses and packaged in opaque, light-resistant plastic bottles.  Your best source is your health food store.

What are some of the consequences of essential fatty acid deficiency?  Most people with mild to moderate deficiency may suffer from dry skin and hair, acne, depression, lack of motivation, lackluster energy, forgetfulness, high blood pressure, cardiovascular disease, and arthritis.  Bottle-fed infants are particularly susceptible to impairment in development unless fed formula that contains adequate essential fatty acids.   Most people don’t realize they are deficient until they start supplementation and start to feel better!

Are there specific health conditions that can benefit from flax oil supplementation?  Yes!  According to Dr. Murray, and other reputable researchers there are over 60 conditions that can benefit, including, but not limited to:

1. Cardiovascular disease, including high blood pressure and high cholesterol levels.

2. Allergic and inflammatory conditions, including psoriasis and eczema.

3. Arthritis.

Health is not everything, but without spiritual and physical health, everything is nothing. Until next time we meet – may God Bless you with good health, with a little help from you!

The information in these columns is for educational purposes only and not to diagnose or treat any medical condition. Please consult your physician for any serious condition.

Len Rossi, ND has been a proponent of Natural Healing for 30 years. After a 25-year career as a pro wrestler, Len earned his Doctor Of Naturopathy degree in 1982 and is a Licensed Massage Therapist.