Essential Fats - FAQ's

Choose a question below:

Q. What are essential fats?
Q. What role do Essential Fats play in the body?
Q. What are the Symptoms of EFA deficiency?
Q. What is the ratio of omega 3 to omega 6 required for optimal health?
Q. How do I restore an optimal ratio of essential fats in my body?
Q. What are the best foods to restore the optimal ratio of 2:1 Omega 6 to Omega 3?
Q. What's the difference between the essential fats in fish and in flax?
Q. Is a flax oil blend rather than plain flax oil?

1. What are essential fats?

With the focus on low-fat diets over the last few years, we have forgotten about those fats that our bodies need for optimal health and energy. There are two fats that are considered essential, meaning that our bodies do not manufacture them, and therefore we need to get them from our diet, and without them our bodies cannot function optimally. These fats are omega 3 and omega 6. Unlike other non-essential fats, the body uses these essential fats for growth and functional needs, rather than for fuel. This means they do not get stored as fat in your fat cells, but instead increase metabolism and discourage increased fat storage.

2. What role do Essential Fats play in the body?

Research shows that essential fats have the following functions in the body:

• Increase energy, performance, and stamina. EFAs enhance thermogenesis, help build muscle, prevent muscle break down, and speed recovery from fatigue;
• Strengthen the immune system. EFAs make hormone-like eicosanoids that regulate immune and inflammatory responses. Omega 3s have anti-inflammatory effects and can slow autoimmune damage;
• Lower most risk factors for cardiovascular disease. EFAs (especially omega 3s) lower abnormally high levels of blood pressure, triglycerides, fibrinogen, tendency to clot formation, and inflammation;
• Improve brain function: mood, intelligence, behavior, and vision. Our brain is over 60% fat. EFAs are important components of the entire nervous system. They are necessary to make the neurotransmitter serotonin. Depression and other brain diseases show decreased levels of omega 3;
• Aid in weight reduction. EFAs help keep mood and energy up and suppress appetite, thereby aiding in weight loss. More recently, they have been found to block the genes that produce fat in the body (saturated and Trans Fat do not have this same effect) and increase thermogenesis;
• Regulate organs and glands. Liver and kidneys, adrenal and thyroid glands, and the production of male and female hormones need EFAs;
• Speed recovery and healing. EFAs are necessary for cell growth and division. They form all cell membranes and regulate vital cell activity;
• Support healthy child development. For nervous system development, a growing fetus needs optimum EFAs from the mother's body. Mothers become depleted of EFAs during pregnancy, and need optimal EFA intake for their health and their children's optimum development;
• Improve digestion. Poorly digested foods tie up the immune system and can cause gut inflammation, leaky gut, and allergies. Omega 3s improve gut integrity, and decrease inflammation and "leaky gut";
• Decrease infection. EFAs have anti-fungal, anti-yeast, and anti-microbial properties, helping to protect against infections;
• Keep bones strong. EFAs aid in the transport of minerals that keep bones and teeth strong, helping to prevent osteoporosis;
• Protect genetic material. EFAs regulate gene expression, and omega 3s inhibit tumor growth;
• Ease PMS. Studies indicate that omega 6 intake was voted, by women, among the top three most effective PMS treatments. Omega 3s may be even more effective;
• Produce beautiful skin, hair, and nails. Some of the first signs of EFA deficiency are dry, flaky skin, dull hair, and brittle nails. Omega 3s can help skin conditions such as eczema, psoriasis, and acne. Also, GLA (an omega 6 derivative) administration is useful for some patients with atopic eczema.

3. What are the Symptoms of EFA deficiency?

Many people are deficient in essential fats, particularly omega 3. Deficiencies in essential fats cause a number of physical issues, including:

• growth retardation;
• vision and learning problems; behavioral changes; mental deterioration;
• weakness; motor uncoordination;
• tingling sensations in arms and legs.

In addition, omega 3s have been shown to reverse the following conditions:

• high triglycerides; high blood pressure; sticky platelets;
• sub-optimal skin condition; inflammatory skin diseases;
• water retention (edema); inflammation in any tissue in the body;
• auto-immune conditions;
• low metabolic rate; weight gain.

4. What is the ratio of omega 3 to omega 6 required for optimal health?

Over millions of years, humans have consumed a diet that contained approximately equal amounts of omega-6 and omega-3 essential fatty acids. In Western societies over the past 150 years, there has been a huge increase in the proportion of omega-6s consumed in vegetable oils (both as cooking oils and in processed foods) from the seeds of corn, sunflower, safflower and soybeans. Current estimates of Western diets suggest a ratio of omega-6 to omega-3 fatty acids in the order of 10-20:1.

Hundreds of research studies have demonstrated that many current health problems are associated with an inflated amount of omega 6 relative to omega 3, including increased risk of heart disease.

5. How do I restore an optimal ratio of essential fats in my body?

Best results for health have been seen ingesting foods with an omega 3: omega 6 ratio of 2: 1 to restore a healthy ratio of omega 6 to omega 3 in the body. Too high a ratio of omega 3 to omega 6, such as 3.5 or 4 to 1 found in plain flax and flax oil, can lead to omega 6 deficiency, with symptoms of deterioration that can harm all cells, tissues, glands, and organs. Too low a ratio, such as 1 to 10 (the average found in Western diets) can lead to symptoms of omega 3 deficiency, because excess omega 6 blocks the production of omega 3. Omega 3 deficiencies increase the risk of increasing cardiovascular, immune, autoimmune, diabetic, and inflammatory disease, and leads to sub-optimal intelligence, concentration, mood, and performance.

6. What are the best foods to restore the optimal ratio of 2:1 Omega 6 to Omega 3?

Some nutritionists point to the fact that oily fish contains the long chain omega-3 fatty acids, EPA and DHA in a pre-formed state, and that these have heart protective properties. However, promoting fish for this reason ignores the fact that the body can convert plant sources of omega 3 into EPA and DHA. This has been shown by a number of studies which have demonstrated that plant omega 3-rich oils significantly elevate tissue levels of EPA/DHA. Of course if this were not the case, then millions of non-fish-eating vegetarians across the world would have increased cardiovascular risk, but all the evidence points to reduced rates of coronary heart disease for vegetarians.

There are certain fatty fish that contain high levels of omega 3 fat, including salmon, mackerel, tuna, herring, yellow tail, and trout. You can also find omega-3 fatty acids in flax seed, and to a lesser extent in canola and walnut oils. But - and this is key - all omega-3 fatty acids are not the same. In particular, the ones found in flaxseed and other plants are not the same as those found in fish.

7. What's the difference between the essential fats in fish and in flax?

To answer this will require a little biochemistry. It helps to appreciate that oils are made up of fatty acids, and all fatty acids are primarily long chains of carbon atoms that are bonded together.  The omega-3s fatty acids in fish are often referred to by the initials EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), and they are 20 and 22 carbons long, respectively.

The omega-3s in flaxseed and other plant sources are called linolenic acid, and it is only 18 carbons long. The body has an ability to take the 18 carbon long omega-3 from flaxseed and lengthen them into EPA and DHA.

EPA and DHA are converted into anti-inflammatory prostaglandins (master hormones that regulate inflammation in the body) PG3. EPA and DHA have been shown to reduce platelet stickiness, and therefore reduce risk of clots that can cause heart disease; lower risk of atherosclerosis; lower high triglycerides; lower elevated blood pressure; and reduce inflammation

You can get EPA and DHA directly from fatty fish. However, you do not have to rely on fish in order to get EPA/DHA, because omega 3 (found in raw flax seeds and oils, raw nuts, and leafy green vegetables) is converted readily into EPA and DHA.

Conversion of Omega 3 to EPA/DHA

The rate at which the average human body can convert Omega 3 to EPA has been measured to be 2.7% per day of the omega 3 administered. If the person also gets the recommended amounts essential nutrients which are vital co-factors for conversion of Omega 3 to EPA, especially B3, B6, C, magnesium, and zinc, the conversion rate can be higher.

Based on the average conversion rate, if a person has no omega 3 in their body and takes 2 tablespoons of raw flaxseed oil each day, of which 57% is omega 3, their body can make 378 mg of EPA, which is what two large capsules of fish oil will supply. In omega 3 supplementation after long-term deficit, 3-5 tablespoons of raw seed oil per day is recommended. The omega 3 in this oil can be turned into as much EPA as 3-5 large capsules of fish oil. The advantage is that the EPA made in our body is fresher. Omega-3-containing seed oils are available in fresher conditions than fish oils because they are simpler to produce—less processing is required, the oils are more stable than fish oils, and are less likely to contain toxic ingredients like PDBs and mercury, often found in fatty fish.

Pollution

The pollution of the seas is a disturbing topic, and it is true that many fish have been affected. Because fish from polluted waters can be sources of contamination, its best, when eating fish, to avoid those caught or raised near industrial plants, sticking instead with offshore or deep-sea areas, or from lakes and streams known to be free from harmful chemicals.

Fish oil supplements are often taken from the livers of fatty fish. The liver is where most toxins are stored. Therefore, fish oil supplements are often highly refined to remove toxins. In the process, the essential fatty acids may be damaged. There are, however, some processes that allow manufacturers to filter out environmental toxins without affecting the level of the omega-3 fatty acids. Look for the appropriate descriptive claims on the label stating that the product is contaminant free. If in doubt, give the manufacturer a call.

Note:  fish oil supplements should be avoided by those with bleeding disorders, or if you are on anticoagulant medications. Caution is also dictated for those with high blood pressure. Always consult your physician if you have any questions.

Easily Destroyed

EPA and DHA are even more sensitive to destruction by light, air, and heat than omega 3. EPA and DHA belong in completely opaque capsules made under conditions that exclude light, air, and heat. Most capsules marketed today contain “fishy” tasting oil, which means the oil is partially rancid. The best way to get the benefits of EPA and DHA directly from fish is to eat fish freshly caught from unpolluted sources, and then prepare and eat it immediately. The most benefit is derived from eating fish raw or boiled at a low temperature. The higher heat you apply and the longer you cook fish, the more essential fats are destroyed.

Fish farming

Farm-raised fish has very low EPA/DHA levels. Much of the salmon and trout available on today’s commercial market are raised in tanks or shallow ponds and fed commercialized foods that are not the omega 3-rich live krill, plankton and algae that feed these fish in nature. Since their fat content is determined by what they eat, farm-raised fish have different fatty acid content to ocean or fresh-water fish—higher in saturated fat and very low in EPA/DHA.

The Bottom Line: Fish vs. Flax

The bottom line is that you can get the benefits of optimal levels of EPA/DHA from ingesting 3-5 tablespoons of raw seed oils rich in omega 3, per day. In addition, you can also eat, raw or boiled, fresh-caught from unpolluted waters, cold-water fatty fish such as salmon, sardines, mackerel, trout, and eel or supplement with a high-quality, toxin-free, pharmaceutical-grade fish oil, such as EnergyFirst OmegaEnergy Fish Oil.

8. Is a flax oil blend rather than plain flax oil?

Once you become aware of the benefits of a high quality unrefined raw seed oil to optimize your ratio of omega 3 to omega 6 essential fats, you are then faced with a choice between raw flax seed oil and a raw flax seed oil blend containing flax, sesame, sunflower, and pumpkin seed oils, and other minor ingredients. Which is better?

Let’s compare EnergyFirst OmegaEnergy Oil Blend (made by the same manufacturers of Udo’s Choice Oil Blend, developed by Udo Erasmus) and flax seed oil head-to-head. OmegaEnergy Oil contains the following ingredients: flax oil, sunflower oil, sesame oil, and pumpkin seed oil with the following nutritional profile:

Omega 3: 6.5 grams per serving
Omega 6: 3.1 grams per serving
Omega 9: 3.1 grams per serving
Mono-unsaturated fat: 3 g
Medium-chain triglycerides: 233mg

Omega Energy Oil Omega 3:6:9 Ratio:  2 : 1 : 0.9

In addition to the optimal 1:2 ratio of omega-6 to omega-3, Omega Energy Oil provides a good amount of heart-protective monounsaturated fatty acids (3g), and 233mg of medium chain triglycerides.

Medium Chain Triglycerides — MCTs are fats of medium chain length. As a result of their length, MCTs are readily oxidized (burned) in the liver and skeletal muscle. Research shows the MCTs may lead to an increased metabolic rate when replacing other dietary fats. (4)

Sesame seeds oil is a rich source of omega 6. Sesame also contains lignans, which are proven anti-cancer. Sesame and their lignans have a broad range of applications in human health, including increasing the anti-inflammatory index of fish oils,4,5 decreasing LDL oxidation,6,7 inhibiting lipid peroxidation,6-8 lowering LDL levels in humans,9,10 and guarding against DNA mutating toxins.11-13The most significant finding about sesame lignans, however, is their unique ability to increase tissue levels of vitamin E (including gamma tocopherol) via several different mechanisms.14-17 Elevation of gamma tocopherol is of particular importance because gamma tocopherol, but not alpha tocopherol, quenches a particularly dangerous type of free radical (peroxynitrite radical) that plays a major role in the development of age-related disorders.18,19

Sunflower seed oil contains up to 65% omega 6.

Pumpkin seed oil contains up to 15% omega 3 and 45-60% omega 6.  It also contains zinc, which is well-documented to help prevent prostate cancer.

A typical brand of Flaxseed Oil contains: 8 grams Omega 3, 2.7 grams Omega 6, and 2 grams of Omega 9). Omega 3:6:9 Ratio:  3 : 1 : 0.75

Based on the ratios above, you’ll notice that the EnergyFirst Omega Energy Oil Blend has the ideal ratio of 2:1 for total dietary omega-6 fatty acids and omega-3 fatty acids, whereas the flaxseed oil has a higher ratio of omega 3 to omega 6 that could lead to omega 6 deficiency.

It should be noted that Energyfirst Omega Oil Blend, unlike some of the cheaper flax oil products, is pressed at low temperature under exclusion of oxygen and light, which can damage good fats. It's then packed in brown glass to keep the light away. So, while priced higher compared to most flax oil products, the quality is very high.

References

1) Meyer, B.J. et al. Lipids. Apr; 38(4); 391-398. 2003
2) Lanzmann-Petithory D. J Nutr Health Aging. 5(3): 179-83, 2001.
3) Simopoulos, A.P. Poult Sci. Jul; 79(7): 961-970. 2000
4) St-Onge, M.P. J Nutr. Mar; 132(3): 329-32. 2002.
5) Rajnarayana K. Indian J Physiol Pharmacol. Oct; 45(4): 442-4. 2002.
6) Kerckhoffs D.A. J Nutr. Sep; 132(9): 2494-505. 2002.
7) Yang-Yi Fan and Chapman, R. Journal of Nutrition. Sept; 128(9): 1411-1414. 1998.