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Essential Fatty Acids By Sarah Tewhey When faced with the amount of fat that Americans consume one would never guess that some of us actually have deficiencies in dietary fat. Fatty acids are what cushion our organs from trauma, keep body temperature stable and allow us to have a supply of stored energy. There are many different types of fatty acid molecules. They are characterized mainly by varying lengths of carbon atoms connected by single or double bonds. Attached to the carbon atoms are atoms of hydrogen. (Noss Whitney 126) The body can create most of the fatty acids it needs for survival from food. However, two can be supplied by diet alone. Linolenic acid is the head of the Omega 3 fatty acid family. Without it, none of the other Omega 3 fatty acids can be created. Without linolenic acid as part of the diet, we would need to consume all of the other Omega 3 acids through food each day. The term Omega 3 means simply that the first double bond in the carbon chain occurs between the third and fourth carbon atoms. The Omega 3 family is absolutely necessary for human growth and may prevent high blood pressure, heart disease and cancer. Similar to linolenic acid is linoleic acid, which is the head of the Omega 6 family. With it the other Omega 6 fatty acids cannot be produced. The Omega 6's have their first double bond between the sixth and seventh carbon atoms. These essential fatty acids are important in keeping cell membranes healthy. Omega 3's and Omega 6's also help to create many substances similar to hormones called prostaglandins. These compounds have functions in every organ of the body. Prostaglandins participate in tasks such as immune response, regulation of blood pressure and insulin, nerve response and inflammatory response. (Pitchford 171) When the essential fatty acids are lacking liver and kidney dysfunction, reproductive problems and neurological disorders can develop. The Omega 3 fatty acids are abundant in many nut and seed oils such as flaxseed, walnut and canola oils. Hemp seeds and flax seeds as well as walnuts and wheat germ are also excellent sources. Omega 6 fatty acids are found in many seed oils and in some grains and green leafy vegetables. The culprit for widespread deficiency in EFA's is not due to lack of sources in the diet, but that the sources themselves are lacking these nutrients. In the recent past the main source of EFA's for Americans has been meat and animal products. Many fish are very high in both the Omega 3 and Omega 6 fatty acids. Eggs and many types of meat are also high in EFA's. Or, should we say were. In the past chickens, fish and other animals got their EFA's through their food. From grazing on grasses, pecking in the rich soil and eating the Omega 3 rich algae in the water animals were getting sufficient amounts of essential fatty acids, storing them and passing them on to humans through meat and eggs. Since the advent of factory farming we now have caged chickens, walled in fish and other penned up animals that are being fed diets almost completely void of essential fatty acids. (Weil 82-83) If you plan on getting your essential fatty acid requirements from animal products choose free-range meats and eggs and wild fish. Otherwise you will be eating food almost completely devoid of these essential nutrients Noss-Whitney, Eleanor, and Rady Rolfes, Sharon. Understanding Nutrition. 8th ed. Blemont, California, Wadsworth Publishing Company, 1999. Pitchfod, Paul. Healing with Whole Foods. 3rd ed. Berkeley, California: North Atlantic Books, 2002. Weil, Andrew. Eating Well forf Optimuml Health. New York: Quill, 2001. copyright 2003 ------------------------------------------------------------ Sarah Tewhey is a student and teacher of Yoga, Ayurveda and the healing arts. She completed two years of study with Dr. Vasant Lad at The Ayurvedic Institute and a B.S. at Lesley University in Mind/Body Studies with a specialization in the female healing process and its relationship to modern medicine. Sarah is currently a student in the Masters program at Southwest Acupuncture College in Albuquerque. Sarah can be contacted at: sarah@ayurlight.com |
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