By David Hawkins
With heart disease being the leading cause of deaths in America,
and the knowledge that fats can be detrimental to health, Americans
have become very fat conscious. Many people are looking for fat free
foods as a way to reduce high cholesterol and other disorders of improper
fat metabolism. One problem associated with this fat free craze is
that there are a group of fats called essential fatty acids. The operative
word there is essential. This means the body needs them from outside
sources. Of course, food is the best way to get them but this is difficult
with all the processed food today.
Essential fatty acids are instrumental in body functions. The main
classes of EFAs are omega-3 and omega-6 fatty acids. Omega-3s are
found primarily in fish oils but occur in flax seed oil and some nuts,
particularly walnuts. Omega-6 EFAs are found in vegetable oils predominantly.
There are five essential fatty acids to remember:
LA- linoleic acid- in vegetable oils, nuts and seeds
GLA- gamma linolenic acid- evening primrose seed, hemp, black currant
and borage.
ALA - in flax seed, hemp, walnut, soybean, black currant, pumpkin,
and canola
EPA & DHA- in cold-water fish oil.
The functions of EFAs are in the manufacture of prostaglandins, hormone
like substances produced and used by all cells. Prostaglandins regulate
body functions including cardiovascular, reproductive, immune and
nervous systems. They also serve as structural parts of cell membranes
and therefore help protect from invading toxins, bacteria, viruses,
carcinogens and allergens. EFAs deficiencies have been linked to a
variety of chronic diseases such as heart disease, cancer, arthritis,
allergies and MS and other immunological diseases.
Good health is dependent on the proper ratio of EFAs. The following
conditions have benefited from the use of EFAs in the diet or from
supplementation: cardiovascular disease, arthritis, skin disorders,
allergies, asthma, weight loss, multiple sclerosis, and hyperactivity.
Nutritional supplements and foods that will aid proper EFA balance
are:
• Max-EPA- fish oil- Therapeutic doses range form 3-12 grams
per day. Capsules contain 1000 mg, which contain 180 mg EPA and 120
mg DHA.
• Flax oil- 1-3 Tbsp. recommended daily. Must be eaten with
foods for proper utilization. Low fat cottage cheese, butter or yogurt
are good carriers. It cannot be cooked and must be kept refrigerated.
Has a 3-month shelf life once opened. It can be taken in capsule form.
• GLA- in the form of evening primrose oil, black currant or
borage oil is available in capsules. Recommended dosage is approximately
240 mg GLA per day. This depends on the type of conditions being treated.
David Hawkins is owner of Mother Earth Foods and has been a practicing
herbalist for over 25 years. He is available as a lecturer and for
private consultations through Integrative Holistic Health Services.
Send comments and questions to David Hawkins 1638 19th St. Parkersburg,
WV 26101 or visit www.motherearthworks.com
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