Essential Fats

Essential fats are so defined as they 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 eicosapentaenic acid (EPA) and docosahexaenoic acid (DHA) which are building blocks of the brain and nervous system.  They are needed for the integrity of every cell membrane in the body so particularly important for the health of vital organs such as the heart and brain.

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 seeds such as flax, hemp and pumpkin, from nuts such as walnuts, and to a lesser extent from soy 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 comes from oily fish as the fish consume the essential fats from algae concentrating into these fats and then accumulate them up the food chain .  

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 in nuts.  Sunflower oils is probably the most well used source.  This is converted by the body into GLA, also found in borage, evening primrose and blackcurrant seed oils, well known  for its anti-inflammatory properties and use in female hormone balance.  LA is also converted into arachidonic acid (AA), which although is needed by the body, 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. 

Nuts, seeds and their oils are good sources of the omega 3 and 6 parents fats and hemp seeds also contain some pre-converted GLA.  They do not however 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 as well as a whole host of other nutrients.  If you don't eat algae then you need to rely on your body's efficiency in converting the fats itself.  There are many ways you can support this conversion:
.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 fat (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.  The ideal balance is around 3 to 4 parts omega 6 to one part of omega 3. 
.If heating oils use coconut oil.

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