What are essential fats?

In order to survive and thrive, the body needs fatty acids and can make all but two of them: linoleic acid (LA), in the omega-6 family, and alpha-linolenic acid (ALA) in the omega-3 family. Because the body is unable to manufacture these two fatty acids, they must be supplied by the diet and are therefore called essential fatty acids (EFAs).

Omega-3 fatty acids are found in coldwater fish (and fish oil), perilla and flaxseed oils. They contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are usually lacking in the typical Western diet, which is usually imbalanced by foods which contain high amounts of omega-6 fats. EPA and DHA can be synthesized in the body from ALA, but most people consuming the average Western diet may be unable to adequately convert ALA to EPA and DHA. Hence, have all been advised to eat oily fish a minimum of three times a week. Personally, I would be inclined to take a supplement in addition to this, and definitely take daily omega-3 s if you are unable to or choose not to eat oily fish.

Because fish oils contain omega 3 fatty acids, they have therapeutic benefits in the prevention and treatment of cardiovascular, immunological, and arthritic diseases. Fish oils are also important in the treatment of childhood deficiency diseases such as rickets, because they contain vitamin D.

Omega-3 fatty acids may also be of benefit in the management of conditions such as septicaemia and septic shock, Alzheimer's disease, Parkinson's disease, inflammatory bowel diseases, scleroderma, type II diabetes and cancer. A study examining levels of fatty acids in the fatty breast tissues of breast cancer patients concluded that total omega-6 may be contributing to the high risk of breast cancer in the West and that omega-3s, derived from fish oil, may have a protective effect. (Bagga et al. 2002).

Omega 6 fatty acids are found in highest quantities in sunflower, walnut, soy bean, safflower and corn oils. As I have said above, these are essential fatty acids and so we do need to include these in our diets. The best way to do this is to avoid the use of these kinds of concentrated forms of the omega 6, replace liquid cooking oils with one's that contain low levels of this, for example, olive oil. Then be sure to enjoy healthy whole foods which contain them in healthy balance. Walnuts, pumpkin seeds, sunflower seeds and soy beans are good sources of small amounts of these essential fats.

Before we humans started farming, (which isn't very long ago in our human evolution, a mere 12,000 years), we would have eaten a variety of plants, seeds, nuts and animals specific to the area in which we lived. These contained fats and oils in small amounts. The animals that we hunted were relatively lean compared to farmed animals of today. Because they grazed on grass and other plants, the fat in their bodies was high in omega three fatty acids. Today, many farmed animals are grain fed and have relatively high omega 6 fatty acid content compared to omega 3 fatty acid content. So not only do they have a lot more fat, but they have a lot more fat that is not beneficial if over eaten.

It would appear that we can get most control over our over eating, by going a bit "Stone Age", eating fresh food and preparing our own meals and snacks so that we know what's in them.

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