^ Eating for Optimal Health

EFA's – Fats Critical for Health

Essential Fatty Acids (EFA’s) are thus named because our bodies cannot make these compounds in sufficient amount so they must be supplied by our diet. These fatty acids consist of omega-3, -6, and -9. Of these three, only omega-3 and omega-6 are considered essential. Omega-9’s found in olive oil do offer health benefits, but not to the degree of omega-3 and omega-6 fatty acids.

For years, we have been told to avoid fat like the plague. However, recently researchers have had a complete turn around on this thinking. They have discovered (though a little late) that fatty acid deficiencies can lead to a host of ailments.

Some of these ailments are:
hair loss, eczema, and other skin disorders;
mental/behavioral problems;
cardiovascular disease;
arthritis; and
lack of protection from some cancers.

Our modern diets, which include highly processed foods and vegetable oils, are high in omega-6 and low in omega-3. This imbalance can lead to illnesses. In the past, our ancestors consumed a lot more omega-3 than omega-6. Their meat had high omega-3 content due to animals grazing on grass and wild vegetation. In contrast, modern animals are fed corn and grain, which are high in omega-6 and low in omega-3. Moreover, the eggs they consumed from wild birds was high in omega-3. Again, our cooped-up chickens were fed grain.

Our ancestors did not consume canola or sunflower oil. These oils, high in omega-6, have found their way into many of our packaged foods.

Along with high fructose corn syrup, trans fatty acids are definite killers. These man-made fats were developed to extend the shelf life of crackers, chips, cookies, and margarine. When they are consumed, they become toxic in the body. These fats can be a major contributor to cardiovascular disease and some cancers. These fats cause a host of other problems so stay clear of them. When purchasing food items, read the labels carefully. Avoid all products that contain “partially hydrogenated” on its list of ingredients.

Saturated fats are solid at room temperature. These fats have been taking a pounding from “health experts” for years. We have been led to believe that butter and tropical oils like coconut and palm oil will clog our arteries and cause us to drop dead of a heart attack.

Nothing could be further from the truth. In reality, these fats can help protect us from certain diseases. Coconut oil has antiviral and antimicrobial properties. It can help significantly reduce the risk of heart disease and diabetes. What’s more, butter derived from grass-fed cows is high in fat-soluble vitamins and trace minerals. Consider this, your grandmother’s diet included butter, which caused no adverse effects on her health. Therefore, it should be evident that natural saturated fats should replace man-made, altered fats in your diet.

To include good fats in your diet, you should tip the balance of omega-3 and omega-6 in favor of the omega-3. You should try for a 2:1 ratio, higher if you suffer from an EFA deficiency. Start by eating sardines, mackerel, or wild-caught salmon 2 to 3 times a week. If you cannot eat fish or are worried about mercury or P.C.B.’s, take fish oil capsules – 3 to 5 grams a day is a good start. Eat eggs fortified with EPA and DHA or eat cage-free eggs.

Find sources where you can purchase hormone-free and grass-fed beef. Also, include dark, green vegetables because they have trace amounts of omega-3 in them.

Prepare salad dressings with olive oil as its base. When properly prepared, nuts and seeds contain good fats. Eat coconut, either shredded or fresh. Canned coconut is excellent for smoothies and desserts. Use coconut oil for most of your cooking. High temperatures do not subject this oil to oxidation. Put a little butter on your veggies for better taste and nutrient absorption.

Flax seed oil has gained huge popularity over the years. In reality, it should only be used in small amounts. Flax seed oil is high in alpha-linolenic acid. This acid is usually converted to EFA & DHA in the body, but due to factors such as genetics and age, some of us lack the enzymes for this conversion. Fish oils contain EPA and DHA, thus, they do not go through this conversion. So to get your EPA and DHA, stick with fish and their oils.

Recommended oils and fats

Fish oils
Carlsons Norwegian Salmon Oil,
Carlsons EPA and DHA capsules or liquids, and
Carlsons lemon-flavored cod liver oil.
Coromega – orange-flavored fish oil packets (excellent for kids.)
*Carlsons test their oils for contaminants.

Coconut oil
Garden of Life – Extra Virgin Coconut Oil
Omega Coconut Oil
Spectrum Coconut Oil
Strauss Farm Butter
Barleans Flax Seed Oil – High Lignin
Golden Flax 4 U (Whole Flax Seed)