Borage Oil
Essential Fats by Joseph Manuel
Balancing Omega 3 and Omega 6 Fatty Acids
Living in the 21st Century comes with many advantages, like speedy computer connectivity, marvelous medical technology and greater educational potential for those who seek to better themselves. As long as there are seekers of knowledge, there will be new discoveries and advances; therefore many of our old ways will inevitably be replaced by new ones.
One aspect of our life that is greatly influenced by these changing of the times is our eating habits. Many ideas about nutrition have changed radically in the past twenty years and they will most likely continue to evolve until the end of time. People love their life and most of us wish for it to continue for as long as possible. Eating healthy and clean not only prolongs our life, but also improves the quality of life while we are here.
As we first became a high-tech society (at least in developed countries), the fast food industry cashed in on the impatient overachievers of this increasingly fast-paced world by offering a time-efficient solution to modern day nutrition. Unfortunately this convenience did not come without consequence as saturated trans-fats became ever increasingly prevalent in our diet.
Don’t let all the big scientific terminology intimidate you, intelligent human beings need to know what foods to stay away from (as much as possible) and what foods are “essential,” meaning Your Body needs them in order to function properly and cannot make them on its own. If learning about saturated, polyunsaturated, monounsaturated and trans fats seems too overwhelming, then trying to grasp the concept of Omega 3, Omega 6, linoleic acid, linolenic acid, arachidonic acid, docosahexaenoic acid (DHA) and so on, should really be a treat. I will attempt to give you the lowdown on essential fatty acids (EFA’s) – the skinny on fats if you will. You don’t have to understand all of it to start making better, healthier choices when it comes to your nutrition.
For starters it’s necessary to realize the importance of essential fatty acids and the benefits of getting these “good fats” in your diet. The good fats can reduce cholesterol (by raising HDL and lowering LDL), improve heart and cardiovascular function, improve joint function and relieve arthritic pain, help maintain healthy cell structure (fats are an integral part of cell membranes), are necessary for the absorption of vitamins A, D, E and K (therefore, due to increased absorption of vitamin D, help get calcium into the body for healthier bones and teeth), support the immune system, and fats are very important to our nervous system and in the production of steroid and sex hormones. EFA’s are also vitally important for healthy skin and hair. Probably one of the greatest benefits of essential fatty acids are their ability to assist in most any Weight Loss and/or muscle building program.
Hydrogenation (From Butter to Margarine – A Bad Trip)
With the advent of hydrogenation, came a severe reduction of available Omega 3 fatty acids and a gross surplus of Omega 6 in our diets. The food industry made a critical error by modifying vegetable oils with heat and hydrogen in order to increase the shelf life of oils. With this modification came the introduction of margarine. At one time it was believed that margarine was superior to butter in that it lasted longer and possessed less calories. The problem is that when you heat raw vegetable oils beyond their flash point and introduce hydrogen into the equation, these oils change molecularly, rendering them unfit to be metabolized by the human body.
When the body cannot metabolize these sticky trans fatty acids, it is left with only one choice, which is to store them in the body, such as on the walls of the veins and arteries. This plaque buildup eventually results in the need for bypass surgery or angioplasty. That was the bad news; the good news is that much of this plaque buildup and arteriosclerosis can be reversed through the ingestion of the good fats, such as Omega 3 (Alpha linolenic acid) from fish oils, flaxseed oil and borage oils. These “good fats” can literally dissolve away the plaque that has built up over the years. This fact alone tells us that it’s never too late to begin a healthy lifestyle.
Another culprit in our modern-day nutrition is the abundance of farm raised livestock and fish. These captive, mass produced animals are fed a diet lacking many of the naturally occurring essential fatty acids, resulting in produce that lacks these vital nutrients as well. One solution to this is to purchase organically grown meats, fruits and vegetables whenever possible.
Natural Sources of EFA’s
The most common source of essential fatty acids are polyunsaturated vegetable oils. Other sources include certain nuts, legume’s, fatty fishes, and some fruits and veggies such as avocado. Even the egg yolk, once cursed for its evil effect on cholesterol, has now been given due credit for its ability to lower LDL and raise HDL (the good cholesterol).
LINOLENIC ACID (Omega 3)
Flaxseed
Soybean
Rapeseed (canola) Pumpkin
Walnut
Sesame LINOLEIC ACID (Omega 6) Soybean Safflower
Sunflower
Corn
Wheat germ
Although there are three “essential” fatty acids (linolenic acid, linoleic acid and arachidonic acid), the latter one (arachidonic) can be synthesized in the body if there’s enough linoleic acid (an omega-6).
Getting the Correct Ratios
The old school of thought suggested a 1:1 ratio of Omega 3 to Omega 6. Scientific technology has advanced in this area by leaps and bounds in the 21st Century and it is now believed that an ideal ratio between Linolenic acid (Omega 3) and linoleic acid (Omega 6) is 2:1 respectively. Speaking in actual dosages, some research suggests ingesting 10% of the daily caloric intake in EFA’s. For a 2000-calorie diet, this breaks down to about 133 calories from Omega 3 and about 66 calories from Omega 6, or around 15 grams of Omega 3 fat to about 7.5 grams of Omega 6 fat. Unfortunately in our saturated fat rich diet, often this ratio is imbalanced by a 10 to 1 ratio favoring Omega 6.
Getting the correctly balanced intake of essential fatty acids is important as they compete for conversion into powerful hormone like substances (prostaglandins) that govern nearly every biologic function. There are friendly prostaglandins that enhance health and not so friendly prostaglandins that, when not in check, degrade health. In reality, the proper balance of prostaglandins achieved through healthy consumption of Omega 3 and Omega 6 fatty acids is what leads to optimal health through so many ways that they could not possibly be included in this one article.
Suggested Supplementation
Practical recommendations would include limiting your intake of refined and processed foods, grocery store vegetable oils, and domestic animal meats, all of these being dominant in Omega 6. It is also recommended that we eat more Omega 3 rich fish (or fish oil) and supplement your diet with a teaspoon of Omega 3 rich flaxseed oil daily. This will help to compensate for the overabundance of Omega 6, while ensuring that we get ample supply of Omega 3 fatty acids in our diet. The more saturated or trans fat we consume, the more Omega 3 we need to compensate. I tell all my personal training clients, “Never, EVER eat fried food (French fries, onion rings, etc.) from a fast food restaurant.” These trans fats turn into sticky fats that cling to the walls of our blood vessels and lead to disaster. These are valuable lessons that our parents didn’t know to teach us and, therefore, we must teach our children better.
For those who want to be certain to get it right, most high-quality health food stores offer EFA’s in easy to take supplemental form. One of these, which I personally use and recommend, is Vitamin World’s Triple Omega 3-6-9. This supplement is made from fish, flax and borage oils and is relatively inexpensive.
In summary, here’s a list of some of the body systems and functions that are dependent upon EFA’s:
* Steroid production and hormone synthesis
* Regulation of pressure in the eye, joints and blood vessels
* Regulation and response to pain inflammation and swelling
* Mediation of immune response
* Regulation of bodily secretions and their viscosity
* Dilation or constriction of blood vessels
* Regulation of collateral circulation
* Direction of endocrine hormones to their target cells
* Regulation of smooth muscle autonomic reflexes
* Are primary constituents of cellular membranes
* Regulation of rate at which cells divide (mitosis)
* Maintenance of the fluidity and rigidity of cellular membranes
* Regulation of in-flow and out-flux of substances into and out of the cells
* Important for transport of oxygen from red blood cells to bodily tissues
* Regulation of kidney function and fluid balance
* Important in keeping saturated fats mobile in the blood stream
* Prevention of blood cells clumping together (the cause of arteriolosclerotic plaque and blood clots – a cause of stroke)
* Mediation of the release of pro-inflammatory substances from cells that may trigger allergic conditions
* Serve as the primary energy source for heart muscle
* Regulation of nerve transmission
* Stimulation of steroid production
As you can see, the benefits are nearly too many to mention in a single article. By keeping the primary goal in mind – keeping saturated and trans fat consumption to a minimum, while ingesting ample amounts of the essential fatty acids – we can reduce the risk of numerous diseases and facilitate so many bodily functions that can increase our longevity and quality of life. Not only is this one of the MOST important supplements people can take for longevity, weight loss and most of all (in my opinion), muscle building, they are also one of the cheapest of all the important supplements out there.
There you have it – the skinny on fats. Pass it on and help others (and yourself) live a long, healthy, prosperous life. Arm yourself with knowledge of nutrition and you’ll be making better choices, ensuring long and vibrant health.
About the Author
Article by Joseph Manuel for Mick Hart. Bodybuilding and steroid author, trainer and founder of the cult No Bull Collection magazine. Learn more here: http://www.nobullcollection.com/
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