Every cell in your body needs fats

By Judith A. DeCava, CNC, LNC

We need to eat fats. Every cell in your body needs fats to function and maintain top condition. Fat-soluble vitamins (A, D, E, K) can only be carried throughout the body in the presence of fats. But many people have been led to believe that fats should be reduced to a bare minimum. Or they eat too much of the wrong fats. Either way, they end up with a deficiency of fats they need and/or disturbances that goof up how and where fats function. "Total fat means almost nothing nutritionally," says Walter Willett, MD, PhD, "as it is the type of fat that is important for overall health." Yet there are conflicting ideas on which types of fats are "good" and which types are "bad." Usually poly- and monounsaturated fats are deemed good, saturated fats are condemned, omega-3 fats are superstars, and omega-6 fats get mixed reviews. There seems to be a consensus about the bad effects of trans fats after decades of boundless use. What does the evidence show? First, a brief review:

All fats and oils are combination's of monounsaturated, polyunsaturated, and saturated fatty acids. The predominating fatty acid in the mix is what places the oil or fat in a category. Since olive oil is about 78% monounsaturated, it falls in the mono-fat camp. Soybean oil is just over 60% polyunsaturated, so is considered a poly fat. Coconut oil, around 90% saturated, is in the saturated group. Essential fatty acids (EFAs) are types of fats your body needs, can't make, and must be obtained from food. They exist in almost all foods. There are two types of EFAs: the omega-6 group and the omega-3 group. The elemental omega-6 fatty acid is linoleic acid, especially high in nuts and seeds. The elemental omega-3 fatty acid is linolenic acid, particularly found in green vegetables, some grains (like wheat), nuts (like walnuts), eggs, fish, and organ meats (from naturally-raised animals). Unsaturated fats can be either monounsaturated or polyunsaturated. Both' contain EFAs, but polyunsaturated have more. Saturated fats are mostly in animal foods, but are also in tropical oils like coconut and palm oils. The basic saturated fats are stearic (animal fat, chocolate), lauric (coconut oil), palmitic (palm oil, animal products, dairy), and myristic (dairy, coconut oil). Trans fats are mostly found in partially hydrogenated—artificially solidified—oils.

ESSENTIAL FATTY ACIDS (EFAs)
EFAs have two principal roles. One is being a part of cell membranes. About half of the fatty acids in membranes are saturated or monounsaturated, providing stability. The other half are polyunsaturated, mostly EFAs, to provide flexibility and participate in a number of biochemical processes. The second big role is as a precursor for prostaglandins, local tissue hormones that control various functions including blood clotting, inflammation and repair. Huge amounts of EFAs can be harmful if they're not balanced with other types of fats, various vitamins, minerals, and other nutrients. Some food factors reduce (but don't eliminate) the amount of EFAs we need. Saturated fats help conserve EFAs and put them in tissues where they belong. Some nutrients, like vitamin B6, help us use EFAs more efficiently. Other B vitamins (like 32); vitamins D, E, and C complex; calcium; magnesium; zinc; selenium; and other nutrients all work With EFAs. They help absorption, regulation, and conversion of fatty acids. Many optimize activity of EFAs. Deficiencies of various nutrients can contribute to low levels of EFAs. Deficits of EFAs can lower absorption and activity of nutrients. Both protein and fat from foods affects our EFA status. Consumption of saturated, monounsaturated, and trans
fats influence the processing and use of EFAs. Various forms of EFAs interact with each other. In other words, many things we eat determine whether we get—and get benefits from—EFAs. Include in the equation our individual, unique biochemistry that may need more or less of certain EFAs or their nutrient partners. EFA deficiencies can contribute to all sorts of disorders including osteoporosis, arthritis, insulin resistance, diabetes, skin problems (like eczema), vision impairments, low energy levels, fatigue, kidney impairment, various cancers, digestive disturbances, PMS, menopausal symptoms, hormonal disturbances, allergies, yeast overgrowth, mood swings, depression, behavioral disorders, dementia, developmental delays, respiratory distresses, asthma, cardiovascular disease, overweight, and more.
Omega-6 linoleic acid (LA) and omega-3 alpha-linolenic acid (ALA) are the "parents" of the omega-6 and omega-3 EFA families. Our bodies can make omega-6 LA into GLA (gamma linolenic acid), DGLA (dihomo gamma linolenic acid), and AA (arachidonic acid). We can make omega-3 ALA into EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Notice it reads "can make" the other important fats. Unfortunately, there can be glitches. If you're deficient in any partner nutrients or if you have any number of ailments or disorders (diabetes, alcoholism, digestive disturbances, heart disease, among many others), then you may not be able to effectively convert the "parents" into their other needed products.
Additionally, human interference and tampering with foods often makes them less healthy and less able to give us what we need nutritionally. For example, when cattle and sheep are allowed to slowly fatten on grasses (as Nature intended), their meat and milk contain more omega-3 fats. But mass production feedlots that supply most of our meat and milk changes that. The animals are fed corn (upping omega-6s) and other things they weren't meant to eat. This creates major health problems for which antibiotics are used. They're given hormones to make them grow quickly or produce more milk, resulting in side effects and byproducts that end up in the meat or milk. We get things we don't need in the meat or milk and we don't get the things we do need like the proper quantities and quality of fats.
We're told that we're getting too much omega-6s and not enough omega-3s. The current omega-6 to omega-3 ratio in the average US diet is around 16:1 (as high as 50:1 for some people). Experts recommend anything from a 6:1 to 1:1 ratio, with most saying a 4:1 ratio is ideal. But there may not be a one-size-fits-all ratio for every individual. The optimal ratio for you can depend on your health status, what ills you suffer, your nutrient stores, and your unique genetic and biochemical makeup. Besides, if our bodies could only function at a certain fat ratio, "the human race would have died out long ago," says Mary Enig, PhD. Still, an extreme EFA imbalance is not good. Taking huge amounts of fish oil or flax oil for omega- 3s creates an imbalance too which can lower the immune response, among other things. It's not good to consume too much of either of the EFAs, "even though they may be in the 'right' balance." Too many EFAs can cause cell membranes to become "leaky," with all sods of compounds going into and out of cells when they're not supposed to. Add the fact that most omega-6 and omega-3 fats in our modern diet have been rendered rancid by processing. This creates serious snags on the cellular level. Further, EFAs are used to best advantage in the body when the diet contains adequate satUrated fat. A mixture of fats, as in real foods and real food supplements, improves health far better than any one.

OMEGA-3s
From the buzz, you'd think omega-3 fats cure just about everything. Not quite. But they contribute help to many areas, particularly the circulatory system, brain, and immune system. For cardiovascular health they help prevent high blood pressure, heart attacks, stroke, atrial
fibrillation. Elevated triglycerides (common in diabetes, pancreatitis, gallstone formation, cardiovascular disease) often come down. Resting ,heart rate improves similar to what's achieved with beta-blockers. Blood sugar control improves for diabetics. Mental power (memory, cognition) may get a boost. Alzheimer's may be less likely. Omega-3s are essential during the development of a baby's brain, nervous system, and eyes; women have.more omega-3s in their hips than men—a reservoir that can be drawn upon during pregnancy. Behavior problems, aggression, violence, ADHD, ADD; depression (including postpartum), 'schizophrenia, bipolar disorder, mood swings, and other neurological or mental disorders may improve. Inflammation-related conditions can benefit such as lupus, rheumatoid arthritis, other joint pain, allergies, respiratory diseases like asthma, neck and back pain. Omega-3s help modulate and resolve inflammation, so high levels of C-reactive protein (an indication of inflammation) subside. People who experienced chronic exposure to pollution were given omega-3s. This resulted in increased glutathione blood levels and SOD (superoxide dismutase) activity—both essential for detoxification. Retinopathy and macular degeneration, serious eye disorders, may be prevented. Physical well-being, bile acid production (for fat digestion), weight loss efforts, and anorexia can improve.
Some say we shouldn't rely on getting omega-3s from vegetables, walnuts, flax or chia seeds, other plant sources containing ALA, or pasture-fed animal products which contain primarily ALA (parent omega-3). We're told the body is inefficient at turning it into EPA and DHA, that we convert only 10% to 14%. We're told to eat fish or get fish oils which contain EPA and DHA. Yet our ability to convert ALA into EPA and DHA may be impaired due to over-consumption of omega-6s. The omega-3 and omega-6 families both compete for the same enzymes, for positions in our cell membranes, and so on. Since the enzymes that convert the parent omega-6 and omega-3 fats into their longer-chain fatty-acids are the same for both, the rate of conversion may depend On which fats are competing for the enzymes. For example, our average intake of arachidonic acid (an omega-6) from food is about the same as the EPA and DHA we get from food. Yet our tissues are chock full of arachidonic acid but not EPA and DHA. Why? The large amounts of LA (parent omega-6) we consume are converted into lots of arachidonic acid. One study showed that the amounts of ALA and LA in the diet—not their ratio—determine ALA conversion. Many studies show that conversion of ALA into EPA and DHA can be very effective. People who don't eat fish may become more efficient at making the conversion from ALA. Fish and fish-oil consumption only partially determines EPA and DHA concentrations in the body. How effective your body is at converting the parent omega-3 into DHA and EPA is also based on your unique body chemistry, dietary habits, health status, and age.
Thus, if we reduced our consumption of omega-6s, we wouldn't need as much fish or fish oils. (Besides, if we all ate fish twice a week as recommended, there would soon be no fish left in the ocean.) We get too much omega-6s from vegetable oils that have replaced butter and lard, in processed and packaged foods using vegetable oils as a convenient (for shelf life) and inexpensive fat, from partial hydrogenation which eliminates omega-3s and makes them into trans fats:from foods that would normally give us a good supply of omega-3s¬such as pasture-fed livestock—no longer do so. Since World War II refined vegetable oils have increasingly replaced other fats. Several steps in processing vegetable oils (corn, soy, sunflower, safflower, etc.) cause a loss of any real nutrient value.

Omega-3s and 6s have small differences in chemical structure but large differences in function. Each different cell type wants-a slightly different ratio of omega-3s and omega-6s. Each plays a different role and each is needed. For example, both omega-3s and 6s help prevent cardiovascular disease in different ways. Omega-6s have been down-played as promoting inflammation, blood clotting, and increased blood- pressure. Omega-3s seem to ease or resolve inflammation, reduce blood clotting, decrease blood pressure. Actually, both sides of this coin are important and necessary. For example, omega-6_ messengers are .essential to nudge inflammation and repair processes and omega-3 messengers are essential in making sure inflammation is modulated. The two fat types work together.
Foods like meat, milk and eggs are much lower in omega-3s today than they were in the past. Cattle, pigs, and chickens used to graze on rich sources of omega-3s like grass, -wild plants and seeds instead of grains with sparse omega-3s and lots of omega-6s, which agribusiness now typically uses as livestock feed. Animals raised naturally give us more omega-3s. Free-range organic eggs, for instance, contain, omega-3s close to the 4:1 ratio often suggested. Other foods, like walnuts and flaxseeds, are better sources of ALA than grass-fed beef. Fatty dark-fleshed fish such as sardines, trout, Atlantic herring, Alaskan salmon, and tuna are among the richest seafood sources of EPA and DHA. Black cod (sablefish) has 50% more omega-3s than salmon. The type of fish and how it's prepared are important—fried fish and shellfish don't have the same beneficial effects as non-fried, non - shellfish fish.

Leafy greens (especially purslane); and green algae like Spirulina, are often forgotten sources of ALA. Seaweeds (like kelp), some fish and other seafood contain SDA (stearidonic acid), an intermediate in the conversion of ALA to EPA and DHA.

Most fish oil supplements come from small fish called menhaden. Many fish oils contain contaminants so a multistage refining process is used to remove impurities includin9 heavy
metals like mercury. But refining removes healthful ingredients too. Most cod liver oil
supplements, for example, lose most of their vitamins A and D. Krill oil, from tiny shrimp-like crustaceans rich in EPA and DHA, is being studied; so far its benefits appear similar to fish oils. Flax-seed oil, rich in ALA, is popular, yet it quickly becomes rancid, producing peroxides and aldehydes. It should be refrigerated and not kept long. Freshly ground flaxseeds may be better. Hempseed is a promising though controversial source of ALA. Canola oil is a touted source, but there are issues with it. The food industry "fortifies" items like dairy products, juices, chocolate, candies, and others with separated DHA. These don't take the place of real whole food sources. Synthetic omega-3s put in baby formulas can be detrimental to children's health. A prescription drug, Lovaza, formed of purified fish oil, contains two types of separated omega-3s having only limited benefit. People should get omega-3s from real foods rather than resorting to a. drug. Lovaza was FDA approved as "medical management" to reduce very high triglyceride levels. A month's supply runs about $200, many times more than a high-quality, non-prescription fish-oil supplement. Smells fishy to me.

OMEGA-6s
The American Heart Association says that omega-6 fatty acids should be included in heart- healthy diets, making up at least 5% to 10% of your daily calories. Nuts, seeds, and oils from nuts, seeds, and vegetables are the primary -sources. ,Oils with the highest amounts of LA (parent omega-6) include safflower and sunflower oils. But most omega-6s in the US diet come from soybean oil. A review of six scientific-studies showed that replacing saturated fats with omega-6 fats lowered the risk for coronary heart disease "events" by 24%. Yet some previous research indicated that omega-6s might increase cardiovascular risk by promoting inflammation. The reviewers, though, couldn't find much evidence linking omega-6s to higher inflammation levels. They recommended that saturated fats (found in meats, full-fat dairy products, and tropical oils) be replaced with omega-6s and omega-3s. This sort of thing is frustrating. Yes, omega-6s are important, essential in fact. Studies show that they're needed by the immune system, cardiovascular system, hormones, glands,- skin—actually every cell in
our bodies for their membranes, functioning, signaling, production of materials, and more. Yes, they have received a bad rap, being blamed for causing inflammation, for increasing heart disease risk, for increasing risk of other diseases like cancer, gallstones, insulin resistance, and immune and inflammatory disorders such as rheumatoid arthritis, for example. Still, there are good reasons for the bad reports, for the negative reputation. One is that we consume too many omega-6s. But there are other more compelling reasons.

People in the US get most of their omega-6s from oils—soy, corn, canola, cottonseed, sunflower, peanut, and safflower. The oil seed industry was founded in the mid-1920s and grew into a multi-billion dollar industry just as the incidence of cancer, heart disease and other chronic diseases also grew. Margarine made from these oils was touted as better than butter for health. Commercial oils were found to be immunosuppressive and were actually used to suppress the immune system when immune suppressive drugs failed.
To extract enough oil from vegetable seeds, they are heavily processed and heated. They invariably become rancid. "Lipid hydroperoxides" are formed from natural fatty acids when polyunsaturated fats (as in the oils mentioned above) are heated excessively. This occurs whether they're processed for shelf life or heated for cooking and frying. Lipid hydroperoxides are potent toxins that may even be worse than trans fats. These toxins can induce tissue insult and injury, so are capable of causing tissue inflammation. Not only are the raw materials heated when the oils are extracted, but the oils are used for frying in restaurants and put in processed foods that we reheat, upping the content of lipid hyroperoxides. Vegetables oils are put into most processed foods—salad dressing, chips, mayonnaise, spaghetti sauces, cheese spread, burritos, macaroni & cheese, ready-made pizza, microwave dinners, candies, cookies, donuts, and more.

The word "organic" on the label doesn't change the fact that the oils are toxic. A highly -toxic compound, 4-hydroxy-trans-2- noneal (HNE) forms in vegetable oils when they're heated to frying temperature (365°F) and then concentrate in the fried foods themselves. Reports link HNE to diseases such as heart disease, stroke, Parkinson's, Alzheimer's, Huntington's, and liver diseases. Women who eat meats fried in oil have higher rates of breast cancer. Consumption of processed vegetable oils is linked to increased rates of allergies, asthma, macular degeneration, and obesity.

Thus, do omega-6s cause problems or do over-processed, damaged, toxic vegetable oils containing rancid omega-6s deserve the blame? Raw nuts and seeds, rich in omega-6s, don't cause problems; they've been shown to be beneficial to the cardiovascular system, immune system, weight control efforts, and so on. No wonder studies on omega-6s have mixed results. Avoid processed oils. And watch out for the more exotic, gourmet oils which can also be over-processed. Oils made from hazelnuts, walnuts, grape seeds, avocados, macadamia nuts, hemp seeds, pumpkin seeds, or sesame seeds can be refined and mangled. Most are pricier because they're harder to produce. They may suffer even more than the more common oils. When you buy oil, make sure the label says "unrefined" (extra-virgin olive oil is unrefined though the label may not show it). And since polyunsaturated fats become rancid rather quickly, once you open a bottle, store it in the refrigerator.

Grape-seed oil is called "healthy" because it's low in saturated fat (10%), high in LA omega-6 (71%), contains some vitamin E, and has a high smoke point (about 420°F, a temperature that will destroy any vestiges of vitamin E and higher than the temperature at which toxins will be produced). Grapeseed oil "tends" to reduce LDL (so-called "bad") cholesterol. It might lower or raise HDL (so-called "good") cholesterol, depending on the study. Numerous ills are supposed to benefit from this oil, including high blood pressure, clotting disorders, and arthritis. But there's no solid evidence. The oil is made as a by-product of wine-making. It's usually refined, so is virtually tasteless and has a neutral smell. Virgin grapeseed oil has a fruiter aroma and taste. The popular canola oil contains some omega-3s, lots of monounsaturated fat (omega-9), and omega-6s. The canola plant was bred from the rapeseed plant to reduce the amount of a toxic substance that may cause liver damage. Also, fairly high amounts of erucic acid (a fatty acid linked to coronary heart disease in rat studies were bred out so canola oil contains only trace amounts. Even though canola isn't poisonous, it's almost always refined-that means heat, solvents, bleaches, and other chemicals that alter the natural fatty acids and form toxic molecules you don't want. Refined canola has almost no taste or smell. Unrefined canola oil doesn't taste very good. Genetic engineering was used to "improve the plants herbicide tolerance," so more herbicides can be used. You can get organic non-GMO canola oil, bit it's still refined. Rapeseed oil was actually used traditionally in many parts of the world. But there's a huge difference between oil extracted in small traditional oil presses compared to oil extracted by industrial processing. Processing removes most omega-3s and alters whatever remains, making them difficult to digest. Vitamin E is lost and the oil may cause a vitamin E deficiency by borrowing from the body's stores. Skip canola. And skip any over-processed, refined vegetable oil, organic or not. Use unrefined organic vegetable oils in moderation, Iv

To increase omega-3 intake, consider Tuna Omega-3 Oil (2 to 4 perles a day), Linum B6 (1 or 2 a day, 6 months only), or Cataplex F perles (1 or 2 a day, 6 months only). If fat digestion is a concern, add 1 Cholacol or 2 Cholacol II with two largest meals. SP Green Food and Cruciferous Complete also contain small but significant amounts of omega-3 ALA.

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CD 2010, Judith A. DeCava

The Harvard Medical School reports adds weight to the growing evidence about polyunsaturated fats, found in some fish and vegetable oils

It is recommended that adults get no more than 11% of their energy from saturated fats
The Harvard analysis suggested that for every 5% increase in polyunsaturated fat consumption there was a 10% fall in heart disease.

http://news.bbc.co.uk/2/hi/health/8580899.stm
http://www.health.com/health/gallery/0,,20307281_1,00.html
http://www.plosmedicine.org/article/info%3Adoi%2F10.1371%2Fjournal.pmed.1000252