Fatty Acids, Omega-3s and Flax Seeds

Fatty acids Fatty acids are one of the components that make up fat. Some fatty acids are considered "essential" because they must be obtained through our diet. There are two types of essential fatty acids, called Omega-3 fatty acids and Omega-6 fatty acids. They  serve at least three important functions and they should be in balance. They assist in the formation of cell membranes, in the transport and oxidation of cholesterol, and in specialized hormone production.(1)

Balance Omega-6 fatty acids compete with omega-3s for use in the body, and therefore excessive intake of omega-6 fatty acids can be a problem.  The U.S. diet has become heavy in omega-6 fats and low in omega-3 fats, because it is heavy in processed foods and oils.(2)  Typical Western diets include 20 times the amount of omega-6s to omega-3s, where this should be a 1-to-1 ratio.  The body’s total requirement for essential fatty acids is very low, only about 3-4 % of calories. Most Americans get approximately ten times that amount.(3)  The best diet for a balance of Omega-6 and Omega 3 fatty acids is a whole, plant-based diet.  Omega-3 fatty acid is found in many vegetables, beans, nuts, seeds, and fruits.

Fish & Omega-3 Supplements While animal products, including fish, contain essential fatty acids in their tissues, they also contain a biological concentration of mercury and other toxic metals in their flesh. The problems associated with this are well documented.(4) Fish oils tend to decompose and, in the process, unleash dangerous free radicals.  Another downside is that fish oil is between 15-30% saturated fat.  Fat can encourage the growth of cancerous cells and stimulate production of hormones in the  body.  Fish are not unique, and make their omega-3 oils from plankton; just as mammals (including humans) synthesize omega-3 from land plants.(5) Taking large amounts of essential fatty acids in supplement form can suppress the immune system, including the suppression of natural killer cells and the production of immune substances (cytokines). These immune functions are important for defending ourselves against viruses, bacteria, parasites, and cancer cells.(4) Not to mention, scientific studies using supplements have failed to provide evidence of the health claims made about them.  Evidence points to a whole, plant-based diet as the best source.

Anti-inflammatory Omega-3 fats are used by the body to produce anti-inflammatory prostaglandins.  These fats can help reduce the inflammation that is a significant factor in conditions such as asthma, osteoarthritis, rheumatoid arthritis, migraine headaches, osteoporosis and more. In contrast, Omega-6 fats produce pro-inflammatory prostaglandins.  They  are found in high amounts in animal products, margarine, and many vegetable oils including corn, safflower, sunflower, palm, and peanut oils. (6)

Flax Seeds Flax seeds are the richest source of omega-3, followed by walnuts and soybeans.  One tablespoonful of ground flaxseed will supply the daily requirement of Omega-3s. To protect it from oxygen damage, flaxseed oil or ground flax seed must be stored in the refrigerator or the freezer. In order to absorb what we need from flaxseeds, they must be ground. A spoonful can be added to a smoothie or sprinkled on breakfast cereal, a salad, or other dish.(4)  Flax seeds have also shown to reverse breast cancer tumor growth (7) and the ability to reduce an enlarged prostate (8).

References (check these articles for much more information!)

1. www.tcolincampbell.org/plant-based-nutrition/article/essential-facts-about-fats/browse/3/category/healthy-diet-and-lifestyle/?tx_ttnews%5BbackPid%5D=76&cHash=dc87415243

2. www.tcolincampbell.org/plant-based-nutrition/article/essential-fatty-acids/?tx_ttnews%5BbackPid%5D=76&cHash=767a7b51c7

3. www.pcrm.org/resch/edresources/nutr_curr/nutr_curr_8.html

4. www.tcolincampbell.org/plant-based-nutrition/article/essential-facts-about-fats/browse/3/category/healthy-diet-and-lifestyle/?tx_ttnews%5BbackPid%5D=76&cHash=dc87415243

5. http://www.cancerproject.org/protective_foods/ask/essential_oils.php

6. whfoods.org/genpage.php?tname=foodspice&dbid=81#descr

7. www.cancerproject.org/stage/nyn/breast_cancer/diet/flax.php

8. www.cancerproject.org/survival/cancer_facts/prostate_health.php