Dietary Fats

Dietary fat (lipids) are fats and oils (composed of carbon, hydrogen, and oxygen) which serve many functions including serving as a source of stored energy, are necessary for formation of certain parts of our cells, and the essential fatty acids are precursors to prostaglandins. The AHA (American Heart Association) recommends less than 2535% total calories from fat, less than 7% from saturated fat, less than 1% trans fat, and the rest from poly and monounsaturated fat. The Food and Nutrition Board of the National Academy of Sciences recommend that 10 35 percent of an adults total calories come from fat. Ideally this should be from whole foods and cold pressed oil, as valuable nutrients are removed and oils can be damaged in the refining process, as many oils are heat sensitive. If cooking with oil, an informational chart on appropriate oils for different cooking temperatures is available online at http://en.wikipedia.org/wiki/Cooking_oil. Triglycerides are the main form of food fat and can be synthesized from excess carbohydrates. Saturated fat occurs in animal products and tropical oils such as coconut, palm and palm kernel oil, and cocoa butter. It is solid at room temperature. High intake of this fat is associated with health conditions, such as high blood pressure, high cholesterol, and diabetes. However some research suggests that the saturated fat in unrefined tropical oils may not have the negative effect of those in refined or hydrogenated tropical oils and animal sources. Studies of populations with high unrefined coconut and coconut oil intake do not show the high cholesterol and associated heart risks that are associated with saturated fat from animal sources. Trans fat occurs in small amounts in animal products; however the majority comes from hydrogenation of plant oils. Oils that are normally liquid at room temperature are made solid through a process that involves very high heat and creates trans fats, which are more rigid than the naturally occurring cis form of these fats. (Cis and trans refer to arrangement of atoms). Trans fat consumption has been linked to increased LDL cholesterol, and so it is advisable to avoid trans fats which are found in hydrogenated vegetable oil products, such as margarine. Monounsaturated fat (omega 9) food sources include olive oil, avocado, and many nuts. Many health conditions benefit from increasing monounsaturated fats and decreasing saturated fats. Humans can synthesize saturated and omega 9, monounsaturated fats, so they are not considered essential. Information about dietary fat is available online, courtesy of the National Academies Press at http://books.nap.edu/openbook.php?isbn=0309085373&page=422. Essential fatty acids are polyunsaturated fats that must be consumed in our daily diet, as they cannot be synthesized by our bodies. The essential fatty acids are linoleic acid (omega 6) and alpha-linolenic acid (omega 3). Our diets tend to be naturally high in omega 6 oils, found in abundance in seeds, nuts, and many common vegetable oils, but low in omega 3. The estimated ratio of omega 6 to omega 3 fatty acids in the diet of early humans is 1:1, but the estimated ratio in the typical western diet is about 10-20 omega 6:1 omega 3. A number of researchers have set the optimal ratio at 1-4 omega 6 :1 omega 3, for optimal conversion of alpha-linolenic acid to EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), longer chain forms of omega 3, needed for numerous functions in our bodies. Omega 3 can be found in high amounts in flaxseed, hempseed, and walnuts. Healthy bodies synthesize the longer chain omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - the

forms of omega 3 found in fish. Our bodies are designed to synthesize gamma-linolenic acid (GLA) and Arachidonic Acid (AA) from the omega 6 oils (abundant in seeds, nuts, and many vegetable oils) in our diet. EPA, DHA, and GLA are all necessary for production of anti-inflammatory prostaglandins and are needed for healthy brain function, cholesterol, skin health, and can make a noticeable difference in the case of inflammation related conditions. Viral infections and eczema can block the conversion of omega 6 oils to GLA. Also at greater risk for poor conversion of fatty acid precursors (linoleic acid and alpha-linolenic acid) to the longer chain EPA, DHA, GLA, and AA, are diabetics, those with neurological disorders, premature infants, and the elderly. Insufficient calories, protein, vitamin B6, biotin, calcium, copper, magnesium, or zinc, or excessive intake of trans fatty acids or alcohol can impair fatty acid conversion. High intake of omega 6 can impair omega 3 conversion and omega 6 to omega 3 ratio of less than 1:1 can impair omega 6 conversion because linoleic acid and alpha-linolenic acid compete for the same enzymes required in the synthesis of longer chain fatty acids. Dietary sources of GLA are borage, hemp, black currant, and evening primrose seed oils, important for those whose bodies may not be properly converting their dietary linoleic acid. Symptoms of fatty acid deficiency include a dry scaly rash, decreased growth in infants and children, increased susceptibility to infection, and poor wound healing. Essential fatty acid deficiency has been found to occur in patients with chronic fat malabsorption and cystic fibrosis. Precautions Supplementation with evening primrose oil induced seizure activity in people with undiagnosed temporal lobe epilepsy. Therefore, people with a history of seizures are often advised to avoid GLA rich oils. High omega 3 fatty acid and GLA intakes can increase bleeding time and inhibit platelet aggregation. Therefore those on blood thinners should be cautious and ask their physician to monitor their coagulation status (blood clotting time). Although the suppression of inflammatory responses resulting from increased omega 3 fatty acid intakes may benefit individuals with inflammatory or autoimmune disease, anti-inflammatory doses could decrease the potential of ones immune system to destroy pathogens. For optimal conversion of ALA and LA, try to consume 1 g ALA for every 2-4 g LA. High omega 3, such as 2 tablespoons flax oil a day with the absence of omega 6, (less than a 1:1 ratio) can impair omega 6 conversion. So when consuming a high omega 3 source, such as flax, be sure to balance it with the appropriate consumption of omega 6 sources, such as most other seeds and nuts. Increased omega 3 consumption has been shown to reduce the risk of cardiovascular disease. Decreasing or eliminating saturated and trans fat from the diet and obtaining LA from whole foods, such as seeds, nuts, avocado, and edamame (green soy beans), can be very beneficial to cholesterol levels. Essential fatty acids can be damaged by heat, light, and oxygen, so they should not be heated and should be kept closed in a cool, dark, spot. Omega 3 and sources of GLA can help to mediate or balance inflammatory conditions, whereas an excess of linoleic acid or arachidonic scid can increaseinflammation. If necessary nutrients are missing, or in certain health conditions, our bodies may not properly convert ALA and LA to other needed fats, such as EPA and DHA, in the case of omega 3, and GLA in the case of omega 6, and we may need food sources or supplementation. Information on essential fatty acids is available online, courtesy of the Linus Pauling Institute, of Oregon State University, at http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/.

Vegan sources of alpha linolenic acid, (flax / hemp oil / seeds), GLA (borage, hemp, evening primrose, or black currant seed oil) and DHA (from algae) are available in natural food stores in the United States; but a vegan source of EPA is not However there is a company in the UK which produces a vegan EPA and DHA combination, V-Pure Omega 3. Information regarding V-Pure Omega 3 can be accessed online at http://www.water4.net/products.htm. The adequate intake (AI) for linoleic acid (omega 6), set by the Food and Nutrition Board, for the average adult male is 17 grams (g) and 12 g for the average adult female. AIs for children, pregnant, lactating women, and older adults can be accessed online, courtesy of the Institute of Medicine, at http://www.iom.edu/Object.File/Master/21/372/0.pdf. Good food sources of linoleic acid (providing more than 50% of the average adults adequate intake) include 1 ounce walnuts, and 1 tablespoon safflower or sunflower oil. Significant food sources of linoleic acid (providing at least 25% of the average adults adequate intake) include 1 tablespoon corn, soy, walnut, sesame, hemp seed or wheat germ oil, 1 ounce dry roasted peanuts, 2 tablespoons smooth peanut butter, 6 Brazil nuts, 1 ounces almonds, 1 ounces pistachio nuts, 2 ounces cashews, cup sunflower seeds, 1 ounce pumpkin seeds, 2 tablespoons hulled sesame seeds, 2 tablespoons hemp seeds, 1 tablespoons roasted tahini, and 1 cup edamame (green soybeans). Specific amounts of linoleic acid contained in common foods can be accessed online at http://www.nal.usda.gov/fnic/foodcomp/search/. Specific information on hemp oil and seed, courtesy of can be accessed online at http://nutiva.com/nutrition/charts.php/. The adequate intake (AI) for alpha-linolenic acid (omega 3) is set by the Food and Nutrition Board for the average adult male, at 1.6 grams (g) and 1.1 g for the average adult woman. AIs for children, pregnant, lactating women, and older adults can be accessed, courtesy of the Institute of Medicine, at http://www.iom.edu/Object.File/Master/21/372/0.pdf. The adequate intake set by the Food and Nutrition Board is based on an omnivore diet that might provide some omega 3 in the form of EPA and DHA. For vegans, and those consuming no direct source of EPA and DHA, researchers have suggested that the ideal AI might be at least double the established AI, so therefore a more appropriate goal for a vegan male would be to consume at least 3.2 grams of alpha-linolenic acid per day, and an adult female, at least 2.2 grams per day. More information regarding conversion of alpha-linolenic acid to EPA and DHA, and essential fatty acid status of vegetarians and vegans can be found in, Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications, Brenda C Davis and Penny M Kris-Etherton, American Journal of Clinical Nutrition, Volume 78, Number 3, pages 64-s-646s, September 2003, available online at http://www.ajcn.org/cgi/content/full/78/3/640S? maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=optimum+alphalinolenic+acid+consumption+in+vegetarians&searchid=1&FIRSTINDEX=0&sortspec=relevance&resourcet ype=HWCIT. Excellent food sources of alpha-linolenic acid (providing more than 100% of the proposed AI for a vegan adult) include tablespoon of flax oil, 2 tablespoons ground flax seed, 1 tablespoons hemp oil, 3 tablespoons hemp seeds, and 1 ounces walnuts. Specific amounts of alpha-linolenic acid contained in common foods can be accessed online at http://www.nal.usda.gov/fnic/foodcomp/search/. Specific information on hemp oil and seed can be accessed online at http://nutiva.com/nutrition/charts.php/.