Essential Fatty Acids

Our body cannot make all of the types of fats or oils it needs. There is a subset of dietary fats known as essential fatty acids which are required for normal body function. These must be consumed from external sources through the food we eat. The two most important groups of essential fatty acids are omega-6 and omega-3. Omega-3 is a family of polyunsaturated oils and the essential fatty acids that are most often said to be in sort supply in the standard American diet.

The main omega-3 oils are: Alpha linolenic acid (ALA), Docosahexenoic acid (DHA), Eicosapentenoic acid (EPA). In general, ALA comes from plant sources such as flaxseed, canola oil, and walnuts while DHA and EPA are found in fatty fish—salmon being a popular source. Fish are able to convert the alpha-linolenic acid in diets into EPA and DHA. Humans may not be able to convert ALA into EPA and DHA as well (the exact degree is controversial).

Some studies have shown that ALA by itself (unconverted) may help prevent heart attacks. The mechanism of action is not precisely known. Some research suggests that it works like EPA and DHA, but other research points to different mechanisms. The evidence supporting the benefits of the omega-3s found in fish is much stronger and more clear cut. Since this area of nutritional science is a work still in progress, it may be best to increase our intake of the omega-3 fatty acids from both sources.

Why we need more Omega-3

As hunter-gatherers, man consumed a very different diet than the average American now eats. Besides wild game, they gathered and ate natural berries, tubers, and other plant matter. Many hunter-gatherers also supplemented their needs for protein with fish. Their diets naturally contained substantial amounts of omega-3 fatty acids. They consumed roughly equal amounts of omega 6 and omega-3, or 1:1. With the advent of hydrogenated vegetable oils (trans-fats) and commercially prepared vegetable cooking oils (low in omega-3 and high in omega-6) modern mans diet became very high in omega 6 fatty acids and very low in the omega-3. The ratio of omega 6 to omega-3 in the typical western diet is now estimated to run between 9:1 and 17:1. 

This unbalance is thought to have several serious health implications that could increase risks for hardening of the arteries and other chronic conditions. Many nutrition experts are now expressing concern. 

Omega-3 fatty acids have been shown to modify several risk factors for coronary heart disease including, reducing serum triglycerides and blood pressure^[1], They are also said to protect against thrombosis and certain types of cancer and modify immune and inflammatory reactions^[2].

Sources: 

Fish

The American Heart Association  recommends eating fish (particularly fatty fish) at least two times a week. Fish is a good source of protein and fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in the EPA and DHA omega-3 fatty acids. Fish may be more beneficial than the the popular fish oil supplements because it contains other important nutrients, some potentially cardio-protective.

Caution: High intakes of omega-3 fatty acids from supplements could cause excessive bleeding in some people or increase the risk of hemorrhagic stroke. Large doses of fish oil may suppress the immune system and can increase glucose levels in people with diabetes.

Summary of Recommendations for Omega-3 Fatty Acid Intake
Source: American Heart Association 2005

It is rare for the American Heart Association to recommend dietary supplements of any kind. Keep in mind that its advice about fish oil supplements concerns the treatment of specific diseases and should be considered only under the care of a doctor. For everyone else, two or three small servings of real fish per week is the healthier and more natural way to go.

Omega-3 Enriched Eggs

Omega-3 enriched eggs from hens fed diets containing flaxseed are available in most areas. These eggs contain 8 to 10 times more omega-3 fatty acids than regular eggs. The hens convert the ALA they consume into the EPA and DHA found in these eggs. The cholesterol and nutritional profile of omega-3 enriched eggs is otherwise the same as regular eggs.

Flaxseed

Flax is a versatile blue flowered crop with a wide variety of uses. The terms "flaxseed" and "linseed" can be used interchangeably, although in the U.S. and Canada we generally use "flaxseed" to describe flax when it is eaten by humans and "linseed" to describe flax when it is used for industrial purposes such as linen, linseed oil, and linoleum.

The seed itself is flat and oval with a pointed tip. It is a little larger than a sesame seed. Flaxseeds range in color from a glossy reddish brown to golden yellow. The seeds have a crisp chewy texture and a pleasant, mild nutty flavor. There is little difference nutritionally between the brown colored flaxseeds and the golden yellow seeds. The latter being developed in the U.S. is sometimes marketed in ways to entice customers to pay premium prices. Some people prefer the look of the "golden" flax seeds for baking.

Flax seeds are rich in alpha-linolenic acid (ALA) an essential fatty acid of the omega-3 family. Flax is rich in fat, protein and dietary fiber. An analysis of flax averaged 41% fat, 20% protein, 28% total dietary fiber, 7.7% moisture and 3.4% ash. A tablespoon of flax meal (ground seed) contains 36 calories, 3.3 grams fat, 1.8 grams alpha-linolenic acid, 1.6 grams protein, 2.3 grams total carbohydrate, and 2.2 grams of fiber. Flaxseed has no cholesterol, sodium, or trans-fats.

Flaxseed contains high levels of lignans, a natural antioxidant and a member of the family of plant estrogens (phytoestrogens). The lignans in flaxseed are thought to help maintain breast and colon health by binding circulating estrogens and other substances that might promote unchecked cell growth. Many plants have some lignans, but flaxseed has at least 75 times more than any other. To get the lignans that are in just two tablespoons of ground flaxseed, you would need to eat about 30 cups of fresh broccoli.

Some apparent health benefits to people consuming flaxseed are reported in the scientific literature:

• Reduction of LDL cholesterol and triglycerides . . . and may reduce heart arrhythmia during "coronary events" (Bierenbaum and Alexander)
• Anti-inflammatory effects . . . (Zurier and Kelly)
• Natural laxative effects of the dietary fiber . . . (Cunnane)
• Helps glucose control in diabetics . . . (Cunnane)
• Softens skin and improves coat (fur) of animals . . . (Simopoulos)
• Reduces some psoriasis in people and other animals . . . (Simopoulos)
• Ameliorates renal disease (Lupus nephritis) with favorable effects on plasma lipids and blood pressure (Clark, Parbtani)

How to buy Flaxseed

You can buy whole raw flaxseed and packaged Whole Ground Flaxseed at many bulk food, and health food stores. Many supermarkets also sell flaxseed in their bulk food or natural food sections. I suggest buying your flaxseed only from the refrigerated section, the type that comes in opaque packaging. This way you will be assured of getting the freshest most wholesome product possible. Check the ingredients to make sure it contains only whole or whole ground flaxseed and nothing else. Organic flaxseed is available at a higher cost.

Whole flaxseed can easily be milled in an inexpensive electric coffee been grinder - usually about $15.00 at a discount store. The simple coffee mills are the best for this as they don't have hidden chutes and grinding burrs that are impossible to clean well where the flax oils can accumulate and turn rancid. A blender or food processor will also work but the small coffee grinder is better for small batches. Grind only what you will be using and store the rest in the freezer away from light. Once ground, the flaxseed oils can turn rancid. 

Many people incorporate from one to three heaping tablespoons full of ground flaxseed into their daily diet.

Flaxseed Oil

Flaxseed oil has, of course, no fiber. Flaxseed fiber and its related elements offer huge health benefits particularly in reducing risks for certain cancers. Flaxseed oil MUST be refrigerated and kept in a dark container. It has a rather short shelf life so if you are going to use it make sure you trust the people making and selling it to have not let it set in some warehouse for weeks. To reduce the chances of it going rancid, buy smaller bottles that you can use up in just a few short weeks. Make sure it says "cold pressed" or "expeller pressed" on the container. Look for and demand an expiration date on the container and make sure you will have time to use it up before that date.

Flaxseed oil is no good for cooking. Heat can turn its healthy fats into harmful ones. Add flax oil to foods after cooking or just before serving. It can be used cold in salad dressings, drizzled over veggies, or added to a fruit smoothie. Flaxseed oil is different than linseed oil that you might find in a hardware or paint store. So-called LINSEED OIL, pressed from flaxseed, is an "industrial" oil that is used for paints and other non-edible products. It is pressed and further extracted from flaxseed with a petroleum solvent. Linseed oil is not useable for food.

Storing your flaxseed

There are differing views concerning the stability and storage life of flax seeds and flax seed oils. The Flax Council of Canada cites various scientific studies on their web site to support the following information.

The Flax Council of Canada says:

I choose to take a somewhat cautious approach and keep my ground flax seed in the freezer.

Ways to incorporate flaxseed into your diet

• Sprinkle ground flax seed on cereal or oatmeal
• Mix ground flax seed into yogurt
• Add ground flax seed to a fruit "smoothie"
• Put ground flax seed into soups after cooking
• Sprinkle ground flax seed on a salad
• Mix ground flax seed in with tuna salad
• Add ground flax seed to beans or chili after cooking
• Mix ground flax seed in breakfast drinks
• Add ground flax seed to spaghetti
• Use ground flax seed in home made hummus
• Use ground flax seed for filler in meatloaf and hamburgers
• Add ground flax seed to muffins, breads, and pancakes
• Mix into mashed potatoes after cooking

Substitution tips

• For fats & oils — Substitute flax for fat in your recipes, using 3 tbsp (45 mL) ground flax seed for each 1 tbsp (15 mL) of margarine, butter, or cooking oil (3 to 1). Flax can be substituted for all or some of the fat, depending on the recipe. Note that baked goods substituting ground flaxseed for cooking fats and oils will cause baked goods to brown more rapidly.

• For eggs — Substitute a ground flax seed & water mixture for eggs in recipes such as pancakes, muffins, and cookies. Use 1 tbsp (15 mL) ground flax plus 3 tbsp (45 mL) water — left sitting for several minutes — for each egg. Note that this will result in a chewier version of the recipe with less volume.

This web site is for informational purposes only and is not meant to serve as medical advice or to replace consultation with a professional dietician, nutritionist, physician, or mental health professional. None of the information presented within this web site is meant to diagnose, prescribe, or to administer to any physical or emotional ailments or conditions.