Human beings require two families of essential fatty acids;
these are omega-3 and omega-6. Both are essential to the body, but
the importance to human health of their correct balance has been
greatly underestimated.
Unfortunately, modern diets provide excessive amounts of omega-6
from polyunsaturated margarines and oils. So, a recent
recommendation from the American Heart Association1 to increase
intake of omega-3 fatty acids from fish to reduce heart problems is
a step in the right direction. The essential fatty acids. Omega-6
are high in sunflower oil and some vegetable oils and margarines
made from them. Fats made from these oils are also used in
manufactured baked goods such as cakes, pastries, chips and crisps.
Therefore, these products contain a lot of ´hidden´
omega-6.
The omega-3 fatty acids come in two forms: the active, called
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found
in oily fish and the inactive in oils from flax and rape seeds,
soya and some nut oils. The inactive form can be converted by the
body to EPA.
DHA and EPA have separate roles. DHA is an important structural
fat in all cell membranes of the body and is essential for proper
growth and development of the brain, nervous system and the
photosensitive cells in the retina of the eyes. In fact, DHA is so
vital that an infant receives it in breast milk, at the expense of
the mother’s own reserves.
EPA has an essential role too. It seems that, while DHA is the
´structural´ fatty acid, whose effects take time to
build, EPA may be more immediate in its effect. Research shows it
to be especially helpful for protecting heart and artery health. It
has a potent, relaxing action on blood vessels, which is thought to
account for the lowering effect of fish oil on blood pressure. EPA
also discourages the formation of atherosclerosis (the furring up
of the arteries). Together, EPA and DHA help maintain the health of
all the organs of the body, in particular, they help to prevent
abnormal cell changes, which predispose to cancer.
Fatty acid balance and inflammation.
When the cell is challenged by some kind of stimulus, from an
allergenic substance such as pollen which triggers off hayfever,
the essential fatty acids present in the cell membrane are used for
the formation of eicosanoids, of which the prostaglandins are the
best known. These are biologically-active compounds which have many
functions in the body. For example, they can lower the risk of
blood clots forming or increase blood flow by dilation of blood
vessels. If the fatty acids in the cell membranes are mainly
omega-6, the eicosanoids produced on stimulation cause excessive
inflammation (for instance rheumatoid arthritis). If, however,
adequate amounts of omega-3 fatty acids are also present, the
effect of the stimulus is moderated and there is less inflammation.
In other words, the presence of omega-3 fatty acids in the cell
membranes leads to a ‘dampening down’ of inflammation
and the potential damage to the tissues is much less.
Hence, if you have a low intake of omega-3 fatty acids (or a
high intake of omega-6), you may be more prone to a range of
inflammatory conditions. These include more minor complaints, such
as itchy skin, sniffy nose, or headaches. Or they could be more
serious conditions, such as chronic catarrh, asthma, eczema,
psoriasis, colitis, rheumatoid arthritis, lupus, etc. This is why a
lot of health problems in modern life have been blamed on the over
use of omega-6-rich sunflower oil, which is used in so many
manufactured food products. The enthusiasm for using sunflower oil
is because of its effect in reducing cholesterol levels, which was
discovered in the 1980s. These days we know that olive oil also has
cholesterol-lowering properties too, and fortunately it is high in
monounsaturated fatty acids or MUFAs, which are neutral with
respect to the inflammatory response.
If you´re showing signs of
inflammation.
It is most important that you make sure you are eating five
portions of fruit and vegetables a day for their contents of
antioxidant vitamins and trace minerals. Although this article is
focused on fatty acid balance, nutrition is an integrated network
and must always be viewed holistically. Increasing your essential
fatty acid intake puts a higher demand on antioxidant resources -
so you should make sure you are taking plenty of fruit and veg. If
this is less than optimum, a good quality anti-oxidant supplement
can help.
How to improve your fatty acid balance?
The first thing that you need to do is to cut down on your intake
of sunflower oil or vegetable oils of unknown origin. Replace them
with olive oil. There are many varieties available now - you can
get olive oil for cooking or oil of high quality for salad
dressings. Also avoid too many omega-6 rich manufactured foods such
as baked goods, including cakes, pastries and pies or
ready-prepared sandwiches or shop-bought fish and chips. Then
increase your intake of omega-3 fatty acids. This can be done by a
larger intake of oily fish (salmon, trout, canned sardines) or by
taking a daily omega-3 rich oil supplement. If you don’t eat
fish, then flax seed oil is a valuable source of EPA for
vegetarians
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