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Essential Fatty Acids.

    There is much confusion and misinformation surrounding the whole issue of fats and health, and hopefully this information will begin to clarify things.

Why Fats?

     As the name suggests, essential fatty acids (EFAs) are fats.  There are three types of fats; saturated, mono-unsaturated (MUFAs) and polyunsaturated (PUFAs) which, without getting too technical, is to do with the number of double (unsaturated) bonds in the molecule.  You can tell which is which by a simple test;  highly saturated fats such as butter or lard are solid at (British) room temperature, highly monounsaturateds such as olive oil are liquid at room temperature but if put in the fridge will start to solidify, whilst highly polyunsaturateds such as sunflower oil will be liquid both at room temperature and in the fridge.

Similarly the higher the number of double bonds the greater the chemical reactivity, which is why lard or beef dripping, which are high in saturated fats, have traditionally been used for deep frying as the molecules are stable to heat.  Oil high in polyunsaturates such as sunflower oil should never be used for cooking, and indeed should be kept in the fridge, and always buy 'cold-pressed' extra virgin oils which haven't been exposed to heat during the pressing process.  Olive oil is safe to use for shallow-frying or stir frying but should never be reused.

 Why Essential?

     The body is a wonderful biochemical factory which is able to make complex molecules from simple beginnings, however there are certain molecules that are essential for the body to function but which it cannot make and which therefore have to be obtained through the diet and we call these vitamins.  Most people are aware of the importance to health of vitamins such as vitamin C, but not many people realise that certain fats are required by the body in order for it to function properly, which is why they are called *essential* fatty acids.  And indeed people generally have made things worse by eating 'low-fat diets' in the mistaken belief that all fats are bad.  Let your mantra be "Bad fats out: good fats in".

 What Are They?

     Now it starts to get confusing, EFAs have a variety of names (and a host of initials) depending on where the first double bond is placed and how many carbon atoms are in the molecule.  The two types are the omega-3 fatty acids and the omega-6 fatty acids.

 Gamma-linolenic acid (GLA) is a major component of both Evening Primrose Oil and Starflower (borage seed) oil, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in fish oils.

 What Do You Need?

     The proportions of fatty acids in our diet are important: the total amount of fat should be less than 30% of calories, of which the majority should be poly-unsaturated, and the saturated fats should be no more than 10%.     We need both Omega-3 and Omega-6 fatty acids, and opinion is divided as to the ratio of these.   Some people think it should be 1:1, although the consensus figure seems to have settled at a ratio of 1:3. Certainly our average diet has changed dramatically in the last century and the amount of omega-3 fatty acids in food is much reduced.

Fish oil is high in Omega-3, but so are some seeds, notably flax seeds (another name for linseeds), but also pumpkin seeds and walnuts.   Flax seed oil is now available in capsules and is a renewable resource, whereas fish oil now has the risk of being contaminated with environmental pollutants such as organochlorines.

 Where Can I Find Them?

     EFAs are found in a wide range of vegetable oils, and in fish oils.  If modifying your diet is too difficult , and you feel that supplementation is necessary then I would recommend hemp seed oil as the best all round single oil to take as it has the 'ideal' ratio of omega-3 to omega-6 of 3:1 (see table).

 *Hempseed oil also contains 1.6% GLA (Super Omega-6); the essential fatty acid found in Evening Primrose and Borage oils.
** Canola is also known as low erucic acid rape seed oil (LEAR), a rape seed variety that contains less than 5% erucic acid (22:1w9).

What Do They Do?

     EFAs are involved in a multitude of metabolic pathways throughout the body.  They are integral to proper membrane function and indeed the highest concentration of omega-3 EFAs is in the brain tissue (as in fish = brain food perhaps) where the ratio of omega-3 to omega-6 is 1:1, and many behavioural problems such as hyperactivity and attention deficit disorder as well as certain psychological problems have been shown to improve with EFA supplementation.

EFAs increase energy production by helping the body obtain more oxygen.  They increase oxygen rate, metabolic rate, energy levels and stamina.

In our cardiovascular system, cholesterol transport requires EFAs.  Omega-3 EFAs lower high triglycerides by up to 65% - better than drugs

EFAs are important precursors for a class of molecules in the body called eicosanoids.  Eicosanoids are subdivided by structure and function into prostaglandins, leukotrienes and thromboxanes.  Prostaglandins are hormone-like substances necessary for good health, continually being used up and broken down.  They act as regulators and chemical messengers and are produced locally by the cells when they are needed and are quickly broken down.  They control many essential functions, including the clotting of blood and the regulation of the immune system.  There are many different types of prostaglandins, called series 1 to 5.

•  Series 1 are anti-inflammatory, relax muscles and are derived from linoleic acid  (LA) and gamma-linolenic acid (GLA), both omega-6 fatty acids

• Series 2 and 4 come from arachidonic acid (AA), an omega-6 fatty acid found in the cell membranes of animals, and are largely pro-inflammatory

• Series 3 and 5 reduce abnormal blood clotting and are anti-inflammatory, and are made from eicosapentaenoic acid (EPA) an omega-3 fatty acid

Optimum function requires the correct balance between these different molecules, which in turn requires the correct balance of EFAs in the diet.  As seen below an imbalance can therefore have serious results.

What Happens if You Are EFA Deficient?

To summarise, essential fatty acid deficiency affects cells and tissues throughout the entire body.  No part of the body can function without them.  EFA supplementation reverses all symptoms of EFA deficiency.

 Who Should Take EFAs.

    In my opinion just about everyone on a normal "Western" diet should take some form of EFA supplementation but the following groups should all be taking at least 10g. (1 dessertspoon) per day of hemp seed oil (or equivalent)

• pregnant or breastfeeding women
• women with hormonal conditions such as pre-menstrual syndrome, period pains, irregular periods, PCOS, painful breasts
• people with dry skin or inflammatory skin conditions such as acne, eczema (especially in children), seborrhoeic dermatitis, and cradle cap (there is some dispute as to whether EFA supplementation is beneficial in psoriasis)
• people with inflammatory conditions such as arthritis, SLE, ulcerative colitis and Crohn's disease
• people with high blood pressure or heart disease
• people with degenerative myelin sheath disorders such as MS
• people on poor diets or low fat diets (including weight loss diets)
• heavy drinkers
• athletes and other physically active people

Are There Any Side Effects?

             Some people are worried that taking an EFA supplement will make them put on weight, but in fact the opposite is the case.  The improvement in metabolic rate can help with weight loss.  Some people find that taking oils off the spoon can cause an upset stomach and 'repeating' but apart from that I have been unable to find any evidence of side effects.

 The Last Word From The World’s Leading Authority on EFA Nutrition:

“Hemp seed oil can be used over the long term to maintain a healthy EFA balance without leading to either EFA deficiency or imbalance.  EFAs are extremely important for health and vitality.  EFA deficiencies are correlated with degenerative diseases such as cardiovascular disease, cancer, diabetes, multiple sclerosis, skin afflictions, dry skin, pre-menstrual syndrome, behavioural problems, poor wound healing, arthritis, glandular atrophy, weakened immune functions, and sterility.” UDO ERASMUS

  Want To Know More?

     If you are interested there is a great amount of literature available about EFAs and their health benefits, but the 'fats bible' is by Udo Erasmus 'Fats That Heal, Fats That Kill,' Alive Books; Vancouver, Canada, 1993. ISBN 0-920470-38-6.  

    Another article on the importance of maintaining the correct balance of omega-3 and omega-6 EFAs can be found at Essential fatty acid article, although it is rather technical it does have a comprehensive list of references.   

    To buy hemp seed oil click *here*

Graham White B.Sc. (Herb. Med.)
Medical Herbalist
Bishop's Stortford
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gcwhite@ntlworld.com

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Copyright © Graham White, B. Sc. (Herb. Med.), 2003, 2004, 2005, 2006, 2007.