Our essential fatty acids

december 13, 2022

Our essential fatty acids

Not all fats are equal

Fat comes in different forms in our food, and we need fatty acids to feel good - but there is a difference between what is good and less good fat. Our cell membranes and mucous membranes, skin, joints, nerve pathways and blood vessels need the right kind of fat to stay flexible and elastic. Fat also has important tasks when it comes to keeping our hormonal balance.

Without fat, the body has difficulty producing prostaglandins, which controls the production of hormones and serves the endocrine system. Lack of good fat can also affect the immune system in a negative direction as prostaglandins play a vital role in reducing inflammation.

So let us look at the fatty acids that are divided into groups

Saturated, trans fats, monounsaturated, and polyunsaturated fat

Saturated fat you will find in food such as high fat meat, pork, cuts of beef, dairy products such as butter, cheese, whole milk - too much saturated fat is linked to higher blood lipids, cardiovascular problems, and obesity.

Trans fats are fats that you will find in food such as commercial baked goods, cakes and cookies, fried food, refrigerated doughnuts, highly processed food – trans fats links to increased risk of inflammation and can raise the level of bad cholesterol LDL. Fats to reduce or avoid if possible.

The monounsaturated fats we find in oils such as rapeseed oil, olive oil, avocado, almonds, and hazelnuts - seen as a healthier fat and is usually liquid in room temperature compared to saturated fat that is usually solid.

The polyunsaturated fats are found in vegetable oils such as corn & sunflower oil rich in Omega 6 and rapeseed oil & flaxseed oil rich in omega 3. Polyunsaturated fats we also find in fatty fish and seafood rich in omega 3.

A high ratio of omega 6 in relation to omega 3 is highlighted as one of the causes of developing cardiovascular diseases and other inflammatory conditions. It´s said that Omega 6 is pro-inflammatory - that is, the fatty acids support inflammatory processes in the body, and the Omega 3 fatty acids have anti-inflammatory properties and may ease and reduce inflammation.

The most important Omega 3: s is ALA (Alfa linolenic acid) mostly found in plant foods and nuts and ALA is a precursor to DHA (Docosahexaenoic acid) and EPA (Eicosatetraenoic acid). However, the conversion rate from ALA to the longer fatty acids EPA is low and even less to DHA. Both EPA and DHA are mostly found in seafood, fish, and algae.

There is a great interest in the health effects of omega 3 and the long-chain fatty acids EPA and DHA and new scientific studies continue to be published.

The most studied areas concern our heart, brain & vascular health, memory impairments, dementia, hyperactivity, depression, high blood pressure, rheumatism, some cancers, asthma, eczema, and inflammatory bowel diseases.

At the bottom of this post you will find several links to studies, research and further reading.

Why do we need polyunsaturated fatty acids?

Our body can make most of the fat it needs from carbohydrates, proteins, other fats, and raw materials except for the essential fatty acids - which we must get from food. Omega 3 is important to maintain a normal heart, vascular and brain function AND for the body to be able to build and repair on cellular level.

Long-chain fatty acids such as EPA and DHA ( Omega 3:s ) also affect the regulation of blood pressure, how the kidneys function and support our immune system. Omega 6 promotes hormone production BUT can also cause inflammation.

Way back in time - before the emergence of the modern food industry, we had a natural balance of these fatty acids in food. Both fatty acids Omegas 3 & 6 are vital and as i mentioned initially, we need them both for a balanced overall health. The problem we face today with our Western modern diet is that food often includes too much omega 6 and too little of omega 3. However, we still need Omega 6 fatty acids but it is important to have the right balance between them.

A long-term imbalance may contribute to chronic inflammation and it is when the inflammation for varied reasons does not stop, continues over time AND we at the same time suffer from a lack of other vital fatty acids such as EPA & DHA, that the inflammatory process can become harmful and lay the foundation for other diseases.

The polyunsaturated fats protect

Our brain, which consists of 60 percent fat, needs the right kind of fat to function. The polyunsaturated fatty acids help to hold the outer layer of the cells, the cell membrane intact and contribute to the creation of myelin sheaths that serve as an insulating protection for nerve fibres and brain tissue.

The essential fatty acids are a vital part of our cell membranes - providing both structure and supporting interaction between cells. Studies have shown that DHA is especially important during pregnancy, when the foetus is developing - and for that reason DHA is often included in milk substitutes for babies.

Studies show that as we age, Omega 3 can influence diseases related to memory function, memory impairments such as dementia. Other research studies done at the University of Gothenburg show that Omega 3 can help strengthen attention and concentration in ADHD, reduce hyperactivity, aggressiveness, and balance mood swings.

Fat also affects our hormones AND is a particularly important nutrient when it comes to maintaining a hormonal BALANCE. Studies have shown that omega 3 fatty acids can reduce high levels of cortisol and adrenaline which are our stress hormones.

Where do we find the Omega 3 & 6 fatty acids?

Omega 6 we find in vegetable oils such as corn and sunflower oil, margarine, seeds, cereals such as flour, pasta, and bread.

Omega 3 we can find in algae and green plants - when we eat this, these are converted into long fat chains EPA & DHA. We can also get these fatty acids through fatty fish and grass-grazing animals.

We find Omega 3 in food such as salmon, mackerel, sardines, herring, (wild-caught fish) rapeseed oil, walnuts, chia seeds, pumpkin kernels, flax seeds and to some extent avocados.

If the diet does not provide enough omega 3 fatty acids, it can be worth supplementing with a high-quality supplement of fish oil or a vegetable alternative like algae oil.

©Jeanette Wik 2022

Health & Wellness coach, dietician, and freelance writer

I hope the above is useful for you. Do you have questions about omega 3 supplements and diet OR do you want to know more about my choice / our choice of dietary supplementation - feel free to contact us for more information.

Jeanette Wik & Bo Fransson

Praktiken på landet

References and studies

Omega 3 and the brain, memory and concentration

https://www.kcl.ac.uk/news/omega-3-fish-oil-as-effective-for-attention-as-adhd-drugs-for-some-children

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404917/

https://pubmed.ncbi.nlm.nih.gov/34392394/

https://pubmed.ncbi.nlm.nih.gov/36093704/

Research /Studies / Sweden

https://www.forskning.se/2021/09/08/battre-minne-hos-alzheimersjuka-som-atit-omega-3/ #

https://www.forskning.se/2014/10/15/tillskott-av-omega-3-kan-hjalpa-barn-med-add/

Rheumatism