Genuinely sorry about this one too-have a nut and a seed!Essential fats are vital for but cannot be made by the human body. Only plants can make the vital omega 3 and 6 parent fatty acids. Human enzymes can then convert these to other fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are building blocks of the brain and nervous system.
The essential fats start with the dietary omega 3 and 6 parents. They are then converted into long-chain polyunsaturated fatty acids. The omega 3 parent fatty acid is called alpha linolenic acid (LNA or ALA) and comes from the seeds such as flax, hemp and pumpkin, from nuts such as walnuts, and to a lesser extend from soya and green vegetables. Through a series of enzyme-controlled reactions the body converts this LNA into a number of vital fatty acids including EPA and DHA. Among their many roles EPA is needed for brain function, concentration, and vision, and is also converted into a powerful anti-inflammatory agent. DHA is needed as a building material, particularly for brain structure and so is especially important in pregnancy for the baby's brain and nervous system development. Optimum nutritional sources of EPA and DHA come from oily fish as the fish consume the essential fats from algae concentrating into these fats and then accumulate them up the food chain. For vegetarian and vegans, there are a number of algal oils with DHA and EPA.
The omega 6 parent fat is called linoleic acid (LA) and is found in seeds such as hemp, flax, sunflower and sesame as well as nuts. Sunflower oil is probably the most well used source. This is converted by the body into GLA, also found in borage, evening primrose and black currant seed oils, well known for it's anti-inflammatory properties. LA is also converted into arachidonic acid (AA), which is needed by the body and also acts as an inflammatory agent and in excess can contribute to inflammatory conditions such as arthritis and cardiovascular problems. AA is found in meat and dairy and is often consumed in excess.
Essential fats and the other fats they are converted to, have a wide range of functions in the body. They are vital for the structure of cell membranes making them flexible and able to allow nutrients into, and toxins out of cells so body process can function correctly. They also play roles in cardiovascular health, immunity, and nervous system functions.
Good omega 3 sources: nuts, seeds and their oils are good sources of omega 3 and 6 parent fats and hemp seed also contain some pre-converted GLA. They do not contain the vital EPA and DHA. Fish with omega 3 fatty oil are able to make these fats from the algae they eat and so provide an excellent source to those who eat omega 3 fish oil. We can eat the algae ourselves and chlorella and spirulina provide valuable sources of these converted fats. If you don't eat algae then you need to rely on your body's efficiency in converting their fats itself.
Optimize your omega 3 essential fatty acid levels:
. Have a daily intake of nuts, seeds and their omega 3 6 9 oils.
. Include an algae spirulina or chlorella drink 4 times a week.
. Include good sources of the nutrients which aid essential fat conversion - zinc, magnesium,
calcium, biotin, and vitamins B6, B3, and C.
. Avoid things which inhibit conversion - alcohol, saturated and trans fats (from animal foods and processed foods), smoking, caffeine, viral infections, stress and excess intake of vitamin A and
copper.
. Balance your intake of omega 3 and 6 fatty acids. Due to the widespread use of sunflower oil in food manufacturing we tend to have a much greater intake of omega 6 to 3 fats in our diets.
The ideal balance is around 3 to 4 parts omega 6 to one of omega 3.
. Buy your seed oils cold-pressed and from the fridge in your health store. Also buy small
quantities so it remains fresh. If heating oil, use coconut oil.
Foodsforlife.org. nutrition/vegetarian DHA-EPA.
The essential fats start with the dietary omega 3 and 6 parents. They are then converted into long-chain polyunsaturated fatty acids. The omega 3 parent fatty acid is called alpha linolenic acid (LNA or ALA) and comes from the seeds such as flax, hemp and pumpkin, from nuts such as walnuts, and to a lesser extend from soya and green vegetables. Through a series of enzyme-controlled reactions the body converts this LNA into a number of vital fatty acids including EPA and DHA. Among their many roles EPA is needed for brain function, concentration, and vision, and is also converted into a powerful anti-inflammatory agent. DHA is needed as a building material, particularly for brain structure and so is especially important in pregnancy for the baby's brain and nervous system development. Optimum nutritional sources of EPA and DHA come from oily fish as the fish consume the essential fats from algae concentrating into these fats and then accumulate them up the food chain. For vegetarian and vegans, there are a number of algal oils with DHA and EPA.
The omega 6 parent fat is called linoleic acid (LA) and is found in seeds such as hemp, flax, sunflower and sesame as well as nuts. Sunflower oil is probably the most well used source. This is converted by the body into GLA, also found in borage, evening primrose and black currant seed oils, well known for it's anti-inflammatory properties. LA is also converted into arachidonic acid (AA), which is needed by the body and also acts as an inflammatory agent and in excess can contribute to inflammatory conditions such as arthritis and cardiovascular problems. AA is found in meat and dairy and is often consumed in excess.
Essential fats and the other fats they are converted to, have a wide range of functions in the body. They are vital for the structure of cell membranes making them flexible and able to allow nutrients into, and toxins out of cells so body process can function correctly. They also play roles in cardiovascular health, immunity, and nervous system functions.
Good omega 3 sources: nuts, seeds and their oils are good sources of omega 3 and 6 parent fats and hemp seed also contain some pre-converted GLA. They do not contain the vital EPA and DHA. Fish with omega 3 fatty oil are able to make these fats from the algae they eat and so provide an excellent source to those who eat omega 3 fish oil. We can eat the algae ourselves and chlorella and spirulina provide valuable sources of these converted fats. If you don't eat algae then you need to rely on your body's efficiency in converting their fats itself.
Optimize your omega 3 essential fatty acid levels:
. Have a daily intake of nuts, seeds and their omega 3 6 9 oils.
. Include an algae spirulina or chlorella drink 4 times a week.
. Include good sources of the nutrients which aid essential fat conversion - zinc, magnesium,
calcium, biotin, and vitamins B6, B3, and C.
. Avoid things which inhibit conversion - alcohol, saturated and trans fats (from animal foods and processed foods), smoking, caffeine, viral infections, stress and excess intake of vitamin A and
copper.
. Balance your intake of omega 3 and 6 fatty acids. Due to the widespread use of sunflower oil in food manufacturing we tend to have a much greater intake of omega 6 to 3 fats in our diets.
The ideal balance is around 3 to 4 parts omega 6 to one of omega 3.
. Buy your seed oils cold-pressed and from the fridge in your health store. Also buy small
quantities so it remains fresh. If heating oil, use coconut oil.
Foodsforlife.org. nutrition/vegetarian DHA-EPA.
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