Good Fats for Good Health
Just like other essential
vitamins and minerals, a daily balance of Essential
Fatty Acids is necessary for good health.
By Artur Klimaszewski, MD
Source: Sangsters Natural Living magazine
Date Published: March 2000
In 1956, Hugh Sinclair, one of the world's greatest
nutritional researchers, claimed that most of the so-called
"diseases of civilization" - coronary heart disease,
thrombosis, cancer, diabetes, inflammation and skin
diseases - were caused by a disturbance in fat metabolism.
The major reason for this, he wrote, is that 20th century
diets were full of processed foods rich in saturated
fats and trans-fatty acids ("bad" fats), but severely
lacking in essential fatty acids ("good" fats).
At the time, Sinclair's theory was not well accepted
by the scientific community. Indeed, he became a subject
of ridicule and rejection. But modern science has discovered
that essential fatty acids (EFAs) do indeed profoundly
influence human health. In fact, Sinclair is now recognized
and praised for insights that were far ahead of his
time.
Today we know that EFAs control or modulate an amazing
number of cellular processes. Each EFA plays a specific
role in the body. Just like other essential vitamins
and minerals, all are necessary for good health. Furthermore,
a diet rich in EFAs can be helpful in many diseases.
Research with EFA supplementation has shown promise
in a number of areas including:
- cardiovascular health (high blood cholesterol,
high blood pressure, and high blood triglycerides)
- diabetes
- rheumatoid arthritis
- skin conditions such as eczema and psoriasis
- mental disorders and brain function
- infant development
Four Essential Fats
Alpha Linolenic Acid (ALA)
ALA is found primarily in Flax Oil and is also found
in Black Currant Oil. The positive effects of ALA have
been documented in areas including: high blood cholesterol,
high blood pressure, and immune system function.
Gamma Linolenic Acid (GLA)
The richest natural source of GLA is Borage (also known
as Starflower) Oil. GLA is also found in Black Currant
and Evening Primrose Oils. GLA is popularly used by
women suffering from PMS. However, GLA has been clinically
indicated to have therapeutic benefits in many other
health conditions including: rheumatoid arthritis, cardiovascular
disease, diabetic neuropathy, and skin diseases such
as eczema and psoriasis.
Eicosapentaenoic Acid and Docosahexaenoic Acid
(EPA and DHA)
These two difficult-to-pronounce fatty acids are responsible
for the beneficial effects of Fish Oils. Research demonstrates
that Fish Oils containing EPA and DHA have therapeutic
benefits in areas including: high blood triglycerides
(a risk factor for heart attack), high blood pressure,
cardiac arrhythmia (irregular heart beat, which may
lead to death if it occurs during a heart attack), and
infant brain development.
Using EFAs for Special Health Conditions
Cardiovascular diseases
Essential fats: EPA/DHA, GLA, and ALA
Recommended oils: Borage, Fish, and Flaxseed
Oils
Recommended use: Effective dosages for lowering
blood cholesterol levels are in the range of 1 to 4
grams of Borage Oil per day. Effective dosages for reducing
stress-related blood pressure are in the range of 4
to 5 grams of Borage Oil or 6 grams of Fish Oil daily.
Dosages for some protection against fatal arrhythmia
are in the range of 2-6 grams of Fish Oil daily. In
addition, 1-2 grams of Flax Oil daily may increase the
chances of survival in the event of heart attack. Blood
pressure should be monitored regularly during EFA supplementation
to ensure that it remains in a healthy range.
The idea that fish and seafood consumption could help
prevent coronary heart disease originated from studies
of Greenland Eskimos in the 1970s. It was observed that
Eskimos had a much lower rate of coronary heart disease
than Danes also living in Greenland even though the
Eskimos consumed a far greater amount of fat. The answer
to this paradox rested upon the Eskimos' high marine
fat diet. The Eskimo diet contained large quantities
of EPA and DHA. In the last two decades, we have learned
that both ALA and GLA also play a preventive role in
cardiovascular diseases by lowering blood pressure and
slowing the progression of atherosclerosis, which is
the underlying mechanism of the majority of coronary
diseases and heart attacks.
Diabetes
Essential fat: GLA
Recommended oil: Borage Oil
Recommended use: Anyone with diabetes may consider
supplementing with Borage Oil as a preventive measure
against neuropathy. Patients with existing neuropathy
may experience improvement in symptoms with GLA supplementation.
Supplement the diet with 2 grams of Borage Oil daily.
Between 60% and 70%of diabetics have some form of neuropathy
- nerve damage caused by a prolonged imbalance in blood
glucose levels. Conventional medicine offers no satisfactory
treatment for diabetic neuropathy. However, in the last
20 years, clinical research has demonstrated that supplementation
with GLA is an important factor contributing to prevention
and improvement of neuropathy. Between 1993 and 1997
two multicenter trials, involving more than 400 patients
in all, measured the effects of GLA supplementation
in neuropathy. The researchers measured 16 parameters
of neurological function including nerve conduction
strength and speed, hot and cold thresholds, sensation,
reflexes, and muscle strength. After a full year of
treatment, patients receiving GLA had experienced significant
improvements while the placebo group had continued to
deteriorate.
Rheumatoid Arthritis
Recommended fats: GLA and EPA
Recommended oils: Borage Oil and Fish Oil
Recommended use: Patients should start with 6
to 10 grams of Borage or Fish Oil per day. Some studies
indicate that Borage Oil is more effective than Fish
Oil in managing arthritic inflammation and pain. The
first positive effects can generally be seen after one
month of supplementation. Improvement may continue for
12 months or more.
Studies done in the last 15 years show that dietary
supplementation with GLA reduces the clinical symptoms
of rheumatoid arthritis in both adults and children.
Furthermore, animal studies show that GLA protects the
stomach lining against gastric acid. This anti-ulcerogenic
effect can reduce the side effects of prescription and
over-the-counter non-steroidal anti-inflammatory drugs
(NSAIDs) taken in conjunction with GLA therapy.
One of the most recent studies was done at the University
of Massachusetts in 1996. Patients who received GLA
daily experienced significant improvements in their
symptoms within the first six months and continued to
improve during the remaining six months. The patients
experienced up to a 50% improvement in the number of
tender and swollen joints. Furthermore, morning stiffness
decreased by 67% and overall pain assessment diminished
by 27%.
The first scientific paper describing the usage of
Fish Oil for arthritis was published in the 18th century.
More recently, nine published studies including 408
patients were analyzed in a thorough meta-analysis.
The findings demonstrate that Fish Oil supplemented
for at least 3 months significantly reduces symptoms
of pain and morning stiffness in a dose dependent manner.
Eczema and Psoriasis
Recommended fat: GLA
Recommended oil: Borage Oil
Recommended use: Supplement the diet with 2 to
3 grams of Borage Oil per day. In addition, apply the
oil topically - simply pierce the capsules to release
the oil and apply it directly to affected areas. Improvements
in symptoms will begin during the first four weeks of
therapy and will continue for 12 weeks or more.
In the last 20 years, researchers have discovered
that eczema may be linked to a deficiency of GLA. Trials
with GLA supplementation have demonstrated a strongly
positive effect. In 1997, researchers at the University
of Italy conducted a 12-week study in which patients
receiving Borage Oil experienced significant improvement
in all their skin symptoms. By the end of the study
itching decreased about 90%, vesicle formation (blistering)
decreased more than 40%, and erythema (patchy redness
of the skin) and oozing of wounds showed similar improvements.
Case studies indicate that supplementation with Borage
Oil may also improve symptoms of psoriasis.
Mental Disorders and Brain Function
Recommended fat: DHA
Recommended oils: Fish Oils
Recommended use: Although very large quantities
of DHA (up to 20 grams of Fish Oil) are required for
therapeutic benefit in the case of serious mental illness,
everyone should take a basic amount of DHA (2-3 grams
of Fish Oil daily) for the maintenance of healthy brain
function.
Researchers at the Harvard Medical School in Boston
have shown that fish oil improves bipolar disorder,
commonly known as manic depression. Other research demonstrates
that low levels of EPA/DHA are also commonly found in:
ADD/ADHD, Parkinson's disease, aggression, Alzheimer's
disease, and depression.
Getting the EFAs you need…
Your body needs EFAs just like it needs other essential
vitamins and minerals. The average person does get some
EFAs through diet - but not enough to meet recommended
daily amounts. Daily supplementation is the best way
to ensure that you get the health-protecting benefits
of EFAs. For the average person, supplementation with
the following EFAs is required for the maintenance of
good health:
GLA: 500 mg daily - this amount is found in 2 grams
of Borage Oil
ALA: 500 to 1000 mg daily - this amount is found in
1-2 grams of Flax Oil
EPA/DHA: 400 mg daily for both combined - this is found
in 2 grams of Fish Oil daily
A practical solution is to look for a blended oil product
that combines a balance of these essential fats in one
convenient capsule. People with specific disease conditions
should follow the recommended dose for the individual
fatty acids, as described above, for a therapeutic effect.
Regular supplementation with these good fats is an
important part of a balanced diet - that's why they
call them "essential" fatty acids.
Natural Sources of Essential Fats
There are a number of natural sources of essential
fats including several plants and some species of fish.
Oils are made from these sources for dietary supplementation.
Natural sources of essential fats include Borage (also
known as Starflower), Evening Primrose, Black Currant,
Flax, and Fish.
Borage (Starflower)
Borage has long been grown in kitchen gardens, both
for its uses as a herb and for the sake of its flowers,
which yield excellent honey. Today, the plant is grown
as a commercial crop and harvested for the seed, which
is nature's richest source of the fatty acid GLA. Oil
produced from Borage seed contains between 20 and 24%
GLA.
Evening Primrose
Evening Primrose is commonly found in dry, open places,
in fields and along roadsides. The pink, white, or yellow
flowers open at dusk, hence the name Evening Primrose.
American Indians used Evening Primrose roots in tea
for obesity and bowel pains, and in a pulp for piles
or bruises, and on muscles to give strength. Today,
the Evening Primrose seed is harvested for its oil,
a natural source of GLA. Oil from the Evening Primrose
seed contains 8-10% GLA.
Flax
Flaxseed has been used by various civilizations around
the world for more than 10,000 years. In modern times,
we are rediscovering its nutritional benefits. The oil
of the seed contains 50-60% ALA. Flaxseed also contains
other nutritional components including fiber and lignans.
Flaxseed oil is prepared commercially in liquid form
or in soft gel capsules. The seed is also available
whole or milled for use in breads, or for sprinkling
on salads and cereals.
Fish
Many of us remember swallowing spoonfuls of cod-liver
oil in childhood. Well, our mothers were right - Fish
Oil, containing the fatty acids EPA and DHA, is a valuable
supplement to a healthy diet. Today, Fish Oil is prepared
mainly from salmon, cod liver, and tuna. With the modern
invention of encapsulation, we no longer have to swallow
Fish Oil by the spoonful - manufacturers offer Fish
Oil in a variety of capsule sizes and as part of many
combination formulas.
Browse Library Item List
|
