The right kinds of essential fats foods are actually essential for optimal health.
Saturated fats are associated with heart disease, atherosclerosis, high blood pressure, bowel cancer, breast pain and obesity.
Instead, polyunsaturated fats are necessary to aid the digestion of the fat-soluble vitamins – A, E, D and K, help improve our resistance to infection and are essential for
healthy skin, heart, eyes, circulation, strong bones and normal blood clotting.
There are two fats that our bodies can’t make and are essential nutrients in our diet:
- linoleic acid (an omega-6 fat)
- and alpha-linolenic acid (an omega 3 fat).
Omega 3 fats are naturally in fish, especially oily, cold-water fish such as salmon, mackerel, herring, sardines and halibut. Linseeds are also a good source of these fats.
Recently, some eggs and margarine contain omega 3 fats, too.
Omega 6 fats are naturally in fruit and vegetables, nuts, grains, seeds and fish. As these fats are in greater abundance, we generally consume too many foods containing omega 6 and too few containing omega 3.
Importance of Essential Fats foods
Cell membranes
Each cell in our body is surrounded by a membrane which is made up of proteins, cholesterol and fats in the form of phospholipids. The type of fat that forms the
phospholipids depends on the type of fat we consume. Phospholipids made up mostly of saturated and trans fats, from a diet high in cholesterol, animal fats and hydrogenated oils, result in cell membranes that are more rigid. Diets high in omega fats mean that the phospholipids are high in polyunsaturated fats which help keep membranes fluid and flexible. A healthy membrane is important for cells to retain water, vital nutrients and electrolytes and if the membrane health is compromised, cells do not function properly. They are unable to communicate with other cells and are less responsive to hormone
signals.
Prostaglandin Production
Prostaglandins are hormone-like substances produced from essential fatty acids. They play a multitude of roles within our body including regulating the allergic response, blood clotting and platelet aggregation, blood pressure, gastrointestinal function and secretion, heart function, inflammation, pain and swelling, kidney function and fluid balance, nerve transmission, steroid production and hormone synthesis.
There are three main groups of prostaglandins:
- series 1
- and 2, which are produced from the omega 6 fats
- and series 3, produced by the omega 3 fats.
Series 1 and 3 prostaglandins are extremely beneficial to health as they have an anti-inflammatory effect within the body.
Series 2 prostaglandins have a pro-inflammatory effect and whilst a little inflammation is good, too much is detrimental to health.
As well as being produced from omega 6 fats, series 2 prostaglandins can be produced by a molecule known as arachidonic acid, which is found in high quantities in animal foods. Diets high in meat and dairy often increase inflammation within the body. A healthy balance can be achieved between the series 1 and 3 and series 2 prostaglandins by ensuring that our diets contain a 3:1ratio of omega 6 to omega 3 fats.
Inflammation
Acute inflammation is a normal and necessary part of the body’s immune response. It is the start of the healing process. Problems arise when inflammation becomes chronic.
Many chronic conditions have been linked with inflammation, like:
- Arthritis
o Osteoarthritis
o Rheumatoid Arthritis - Ulcerative Colitis & Crohn’s Disease
- Eczema & Psoriasis
- Asthma
- Obesity & Cardiovascular Disease
- Cancer
Inflammatory Foods
- “White foods” – white flour, white rice, white fat (saturated fat)
- Trans/hydrogenated fats
- Sugar
- Dairy foods
- Processed foods that contain synthetic flavourings, colourings & preservatives
- Butter, lard, milk, cheese & vegetable oils such as sunflower & corn oil
- Intolerances and allergies will further activate the immune response – common allergens are gluten,
eggs & milk - Some people with chronic inflammation cannot process foods of the nightshade family – tomatoes,
white potatoes & peppers - Heated olive oil & deep-fried food
Anti-inflammatory foods
- Oily fish
- Berries
- Cherries
- Beetroot
- Grapes (especially red)
- Tea (especially green tea)
- Cocoa
- Extra virgin olive oil
- Pineapple
- Garlic
- Rosemary, thyme & oregano
- Deep coloured fruit & vegetables to provide ANTI-OXIDANTS to protect the EFAs
Some good anti-inflammatory supplements
- Turmeric
- Ginger
- Quercetin
- Fish oils
- Grapeseed
Conditions associated with a deficiency of Omega – 3 fatty acids
| Acne | Dandruff | Inflammatory Conditions | Mood Swings |
| AIDS | Dementia | Kidney Disorders | Obesity |
| Allergies | Depression | Joint Pain | PMS |
| Alzheimer’s | Diabetes | Lack of Concentration | Post Viral Fatigue |
| Angina | Dry Flaky Skin | Lack of Coordination | Psoriasis |
| Autoimmunity | Dry Eyes | Leukaemia | Reyes Syndrome |
| Autism | Eczema | Low Sperm Count | Schizophrenia |
| Atopic Dermatitis | Fatigue | Lupus | Slow wound healing |
| Behavioural and Learning Disorders | Heart Disease | Malnutrition and Malabsorption | Soft and brittle nails |
| Breast Cancer | High Blood Pressure | Menopause | Stroke |
| Breast Cysts | Hyperactivity | Mental Illness | Vision Disorders |
| Breast Pain | Hair Loss | Multiple Sclerosis | Water Retention |
| Cancer | Intestinal Disorders and Dysbiosis | Neurological Disease | |
| Cardiovascular Disorders | Insulin Resistance | Metastasis | |
| Cystic Fibrosis | Immune Deficiencies | Miscarriage |
If you are concerned you or your family doesn’t consume enough essential fats foods or would you like to find out what nutritional therapy can do for you, contact me on 07967 639347 or mail emily@4wellpeople.co.uk.
To stay up to date about the latest information on nutrition and specific health issues sign up to my free newsletter and you receive my top 10 tips for weight loss as a gift. Also, check out my Facebook page to be the first to hear the latest news and promotions.
