Holistic Nutrition in the Kitchen: Confused About Oils Part III

The Natural Health Benefits of Essential Fatty Acids

Essential fatty acids are a popular topic when it comes to natural health and nutrition. Essential fatty acids are necessary for human health, are not made by our bodies, and must be consumed from food or supplements. Together the Omega-3 and Omega-6 fatty acids play a critical role in brain function, hair growth, skin health, bone mass, metabolism, growth and development. In order for people to reap the numerous holistic health benefits of essential fatty acids first we must clear up some of the mystery of these very important nutrients.
Holistic Health and Nutrition Definitions
ESSENTIAL: Whenever you hear the term “essential” in reference to a fatty acid, it simply means that your body requires this fatty acid for normal functioning and cannot manufacture it within the body. These are fats that must be obtained through your diet or supplementation. They are often classified into two categories: omega-3 and omega-6.
OMEGA-3 and OMEGA-6: This is another term that is used by biochemists to define the location of certain chemical bonds in the fatty acid chemical structure. The location of these bonds (at position 3 or position 6) affects how your body utilizes them and their function in the body.
Real-World Uses for Essential Fatty Acids: Building Blocks of Natural Health
Essential fatty acids are necessary for human health but cannot be made by our bodies. A deficiency of Omega-3 and Omega-6 essential fatty acids can result in chronic disease, slowed growth, skin rashes, infertility, trouble fighting infections and healing wounds and more.
OMEGA-3 Fatty Acids

Omega-3 essential fatty acids are probably the most talked about and most often deficient in American diets. They come in 3 forms: ALA, EPA, and DHA, but you may be more familiar with the 2 most popular sources: Fish oil and Flaxseed oil. Other dietary sources of these highly beneficial fatty acids include green leafy vegetables, nuts, and soy. Some of the natural health benefits of Omega-3 fatty acids include:
--Reducing risk factors for heart disease

According to the FDA, “Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.” Other studies show that omega-3 taken consistently can lower blood triglyceride levels, reduce risk for blood clots, and lower blood pressure.

--Anti-inflammatory

Studies and clinical experience show that omega-3 fatty acids can reduce joint tenderness and inflammation as found in rheumatoid arthritis, osteoarthritis, and general muscle aches and pains.

--Skin health

Many patients who start supplementing with omega-3 fatty acids notice an almost immediate change in their skin—they report softer skin that is no longer dry and less prone to breakouts.

--Depression

Omega-3 fatty acids are critical in brain development and function, and a deficiency can often contribute to depression.
The risks of supplementation with Omega-3 oils
These oils may have blood-thinning effects, which may be part of why they seem to help prevent heart disease. If you are currently taking a blood-thinning medication such as Coumadin, or are scheduled to have surgery, contact a doctor before starting to supplement with Omega-3 oils.
Many inexpensive, poor-quality fish oils that you find at stores or over the Internet may have toxic levels of mercury and PCBs in them. When it comes to concentrated fish oil, it is VERY important that you only consume high quality, third party tested, purity-guaranteed fish oil. Be sure to purchase a trustworthy brand.
OMEGA-6 Fatty Acids

Not all Omega-6 fatty acids are created equal, like cholesterol, there are good and bad Omega-6’s. Americans get plenty of the “bad” type of Omega-6 fatty acids in our everyday diet, through animal products and the vegetable oils in processed foods and restaurant fare. Too much of one type of Omega-6 fatty acids can lead to the creation of arachadonic acid, a pro-inflammatory substance associated with long-term inflammatory diseases such as heart disease, cancer, arthritis, and depression.
There are some “good” Omega-6 fatty acids, however, that can help reduce inflammation and have similar health-promoting effects as the Omega-3 fatty acids listed above. They are found in foods such as nuts, seeds, whole grains, and in supplements including Evening Primrose Oil, Borage Oil, and Black Currant Oil. In general, most people do not need to supplement with Omega-6 oils as part of a holistic nutrition program unless there is specific condition that would benefit from extra support.
Sources:

www.naturalstandard.com

Encyclopedia of Nutritional Supplements, Michael Murray, ND

Medical Nutrition from Marz, Russell Marz, ND

www.livingnaturally.com

Lewis Family Natural Health is a husband and wife team of naturopathic physicians in Asheville, North Carolina. Drs. Kristina and Eric Lewis specialize in holistic women's health, homeopathy, herbal medicine, nutritional counseling, all natural weight loss and healthy lifestyle coaching. For more information visit href=http://www.LewisNaturalHealth.com>Lewis Natural Health.