Essential fatty acids for cardiovascular health
http://www.guardian.co.uk/Columnists/Column/0,,1801506,00.html
In the past few years, researchers have begun to understand the fundamental role that a certain class of fats, known as essential fatty acids (EFAs) plays in health and wellness. EFAs are called "essential" because the body needs them, yet cannot make them on its own. Therefore, essential fatty acids must come from the diet.
There are only two essential fatty acids, alpha-linolenic acid (an omega-e fatty acid) and linoleic acid (an omega-6 fatty acid), and they are especially important to cardiovascular health.
Because the refining processes used for commercial oils removes nearly all omega-3 fatty acids our modern diet does not provide adequate amounts of this EFA or the entire class of compounds made from it.
Linoleic acid and alpha-linolenic acid are essential precursors in the biosynthesis of prostaglandins, each giving rise to a different class of these important compounds. The balance of omega-3 to omega-6 essential fatty acids is critical to maintaining optimal prostaglandin biosynthesis.
Essential fatty acids may help you maintain normal blood pressure and healthy levels of triglycerides and serum cholesterol provided they were healthy to begin with. EFAs are incorporated into the membrane of every cell. They also help to maintain the membrane in a soft, fluid flexible state. These flexible membranes incorporate cholesterol to regain structural rigidity, a process that also helps to maintain healthy serum cholesterol levels, provided they are healthy to begin with.
A balance of omega-3 an omega-6 essential fatty acids can be found in vegetarian or vegan form through unrefined cold-pressed flaxseed, sunflower seed, pumpkin seed, and extra-virgin olive oils.
In the US and Europe, the amount of omega-3 fatty acids consumed in the average diet has dropped drastically. The refining and hydrogenation processes that lengthen shelf life have also reduced the omega-3 fatty acids in commercial vegetable oils.
Health authorities continually wan us to avoid fats in our diet because too much fat can cause heart disease. Eskimos, however, eat large amounts of fatty meat, including whale blubber, but have been known to have some of the healthiest cardiovascular systems in the world. Many authorities attribute this fact to the large amount of omega-3 fatty acids that Eskimos consume from the fish they eat.
While we should limit fat intake to no more than 30 percent of calories, we should also pay attention to the type of fats we consume. Saturated fats, found in meat, milk and cheese, help to promote the formation of artery clogging fatty deposits that can lead to heart disease and other cardiovascular problems. The trans-fatty acids found in partially hydrogenated margarines and shortening hidden in baked foods (cookies and cakes) and in fried fast foods are even more harmful to our health.
Monounsaturated fats, found in vegetable oils, do not promote arterial fat deposits. Polyunsaturated fats, such as the omega-3 fatty acids in fish oil, are the most beneficial fats. Research has shown that omega-3 fatty acids support cardiovascular health, neural growth and development and joint health.
Maintaining the proper balance of omega-6 and omega-3 fatty acids is also important. The modern Western diet contains much more omega-6 than omega-3.
The body uses fats in the form of triglycerides or phospholipids in several ways. Fat supplies body insulation and fuel for energy production; it also provides padding to vital organs and serves to insulate nerve fibres to facilitate impulse transmission.
Fats are building blocks of important metabolic compounds such as hormones and prostaglandins. They also play an important role in transporting other nutrients, such as the fat-soluble vitamins A, D, E and K. Fatty acids are important structural components of all cell membranes.
The Dramatic Effect of Fish Oil on Learning & Development
Children's diets today may be inadequate for their basic needs. According to a study, 
children are suffering behavioural and learning disorders because their diets are deficient in vital nutrients needed for their brains to function normally.
One such vital nutrient: Omega-3 fatty acids found in fish oils.
The study revealed some 40 percent of children showed significant improvements in reading and spelling when given fish oil supplements. (Fish oils contain omega-3s that are essential for brain development and function but are lacking in modern processed diets.)
The Study
Researchers studied close to 120 British children (ages 5-12) who were judged to be normal but were labelled underachievers and believed to have dyspraxia--a condition that encompasses problems with motor skills and co-ordination that frequently overlaps with dyslexia, attention deficit hyperactivity disorder (ADHD) and autism.
Half of the children analysed were given fish oil supplements over three months, while the other half were given placebos of olive oil. After three months, the placebo group was also given the supplements.
The Results
- Children who took fish oil supplements made about three times the amount of progress in their reading skills than those who took the placebo.
- Similar boosts in progress were seen in the placebo group when they switched to active supplements.
- Further, while none of the kids involved in the study had been diagnosed with ADHD, one-third of them demonstrated enough problems to place them in this category. However, after three months of taking fish oil, half of them showed such significant improvements that they no longer fell into this category.
Pediatrics May 2005, Vol. 115, No. 5: 1360-1366
Guardian.co.uk May 2, 2005
EPA is the precursor for the series-3 prostaglandins which support healthy blood pressure, cholesterol, and triglyceride levels (providing they are normal to begin with), healthy kidney function, and healthy immune function. Many clinical trials have shown omega-3 fatty acids, in the form of fish oil supplements to be effective in supporting healthy joints. Docosahexanoic acid (DHA) is one of the dominant fats in the nerve cells of foetal and infant brains. Some health authorities have even recommended fortifying commercially prepared infant formulas with DHA to support health and nervous system development.
DHA is also an important structural component of the retina and is therefore essential for eye development and growth.
So whilst vegetable oils can provide a good balance of the omega-3 and omega-6 fatty acids, good quality fish oils sourced from fish not affected by pollution and toxins is a good supplement to add to your regimen.
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