Essential Fatty Acids And Health by Jane Thurnell-Read

Essential fatty acids are found in the fats in the food we eat. Fatty acids are classified as essential or non-essential depending on whether the body is able to make them. Essential fatty acids are important because the body uses them to make hormone-like substances called prostaglandins that are vital for good health. They are also used to make nerve cells and cellular membranes.

There are two groups of essential fatty acids distinguished by their structures: omega-6 and omega-3. The main sources of these are in polyunsaturated vegetable oils and fish oils. Some supplements also contain these.

Omega-3 Fatty Acids

The major source is fish. The main vegetarian sources of omega-3 fatty acids are linseed oil (also known as flax seed oil) and pumpkin seeds. Small amounts are also found in walnuts, wheat germ and soya oil. In recent years high levels of mercury have been found in fish, so many people are concerned that they could be taking in too much mercury if they take fish oil supplements.

The fish oils are already in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The vegetarian sources produce alpha-linolenic acid (ALA), which is converted into EPA. There is also some evidence that some must be converted into DHA as well. EPA and DHA affect blood clotting and may help to prevent thrombosis.

EPA appears also to reduce the inflammatory response of the body and so can be helpful in conditions such as rheumatoid arthritis. Omega-3 deficiencies can lead to behavioural problems, muscle weakness, visual impairment, rheumatic and arthritic problems.

Omega-6 Fatty Acids

Sunflower and sesame oils are good sources of omega-6 fatty acids. The main omega-6 fatty acid is linoleic acid. Gamma-linolenic acid (GLA) and arachidonic acid are derived from it. These affect inflammatory processes, the immune system and hormone balance.

Omega-6 deficiency can lead to eczema, psoriasis, hair loss, infertility, weight gain, behavioural and circulatory problems. Smoking, alcohol, viral infections, eating a lot of saturated fats, being short of zinc, magnesium and vitamin B6 may reduce enzyme activity along this pathway.

Some people have problems with the conversion process within the body. Signs of this can include hyperactivity, thirst and small bumps on the upper arm. Supplements of evening primrose oil and starflower oil (borage oil) supply GLA and so by-pass one of the steps in the conversion. These can be useful for people who have problems with the conversion process.

Some recent research has focussed on conjugated linoleic acid (CLA), a fatty acid found mainly in milk fat and meat. CLA is in short supply in the modern diet, because of changes to the way cattle are reared and the move to skimmed milk. Experiments feeding human and animals CLA supplements have shown an increase in body muscle and a decrease in body fat. CLA has also been shown to inhibit tumour formation and suppress atherosclerosis in experimental animals. CLA is available as a supplement.

Omega-9 Fatty Acids

These are not considered essential, as the body can make them. Fats in this family include oleic acid, erucic acid and stearic acid. Oleic acid is the main component of olive oil and is also found in avocadoes and nuts such as almond and cashew. Erucic acid is found in rapeseed and mustard seed. Stearic acid is prevalent in large quantities in animal fats.

Copyright 2009 Jane Thurnell-Read High Quality Supplements Online