Gabriel Cousens
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 Essential Fatty Acids (EFAs)
The essential fatty acids also play a very important role, which is why I am very hesitant to encourage dietary fat intake that is too low to get the benefits of EFAs.
In diabetes the essential fatty acid metabolism is impaired. The Delta-6 desaturatase enzyme, which is necessary to convert linoleic acid to gamma linolenic acid (GLA), is inhibited in diabetes. |
Jonny Bowden, Ph.D., C.N.S.
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 Adding plenty of the right essential fatty acids to your diet while you're pregnant may seriously decrease the risk of your child getting O eczema, not to mention all the other benefits 03
O that both you and your baby receive from a high ^ intake of essential fatty acids during pregnancy § m
(more on that in a moment). 1/1
Regardless of what your mother ate during pregnancy, remember this: Eczema is treatable, even more successfully if you take a little time to find out what triggers it. |
Gabriel Cousens
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| GLA and other essential fatty acids seem to improve circulation, improve nerve conduction, and increase prostaglandin PG-1, which has an anti-inflammatory effect and helps ameliorate neuropathy.
The omega-3 and omega-6 fatty acids are the biological precursors to a group of highly reactive, short-lived, molecular, hormone-like substances known as prostaglandins (PGAs). The PGAs play a role in regulating the second-by-second functioning of every part of the body. Each organ produces its own PGAs from the essential fatty acids stored in that organ. |
Andreas Moritz
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 The high temperatures used in canola refining and margarine production will damage many of the essential fatty acids, which are much more susceptible to damage by heat than saturated fats. As discussed earlier, heat is known to convert many of the unsaturated double bonds to the "trans fatty acid" configuration. Although high-quality essential fatty acids as contained in some of these engineered foods are required for human health, in their damaged or rancid forms they become harmful. |
Mike Adams, the Health Ranger
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 Besides being a cancer factor, trans fats promote heart disease, interrupt metabolic processes, and cause belly fat that crowd the organs and strain the heart. The essential fatty acids that the hydrogenation process removes are responsible for a number of processes in your body. When trans fats replace these essential fatty acids, they occupy the same space without doing the same job. |
Dr. Steven R. Gundry
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 ESSENTIAL FATTY ACIDS
You have probably heard of omega-3 rats as the essential fatty acids present in such coldwater fish as mackerel, sardines, bluefish, and wild salmon. These fish obtain their omega-3s from eating algae, so they act as a middleman between you and the algae, much as cows do between the micronutrients in grass and you. Grains and some seeds contain large amounts of omega-6 fats: feed a cow—oryou-grain, and the result is more omega-6s in its-or your-fat. |
Mike Adams, the Health Ranger
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 When I was doing a design project for an all-in-one meal replacement, we were trying to get everything you would need, but essential fatty acids are hard to get in one of those kinds of products. Flax is too big and would oxidize. I did not want to grind the flax down, because that would make the product have a shorter shelf life. Then chia came along. These little seeds fit beautifully into the matrix of the powders. You could chew on it. You could eat it. It did not settle or sift out. It was kind of a perfect mix. It was for the essential fatty acids that we were doing it initially. |
Jonny Bowden, Ph.D., C.N.S.
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| Adding plenty of the right essential fatty acids to your diet while you're pregnant may seriously decrease the risk of your child getting O eczema, not to mention all the other benefits 03
O that both you and your baby receive from a high ^ intake of essential fatty acids during pregnancy § m
(more on that in a moment). 1/1
Regardless of what your mother ate during pregnancy, remember this: Eczema is treatable, even more successfully if you take a little time to find out what triggers it. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 Increase your intake of legumes (especially soy), dark leafy greens (for their protective antioxidant content), essential fatty acids (flaxseed, evening primrose, and borage oils), and nuts and seeds (a good source of zinc).
During andropause, declining levels of testosterone may lead to a relative excess in estrogen; this female hormone can, in turn, reduce the effects of testosterone in the body. Dr. Eugene Shippen, author of The Testosterone Syndrome, also emphasizes eating more soy, as it contains phytoestrogens that can block the action of the body's own estrogen, which is more powerful. |
| In addition to being a great source of lean, high-quality protein, they are rich in essential fatty acids, which play an important role in many physiological functions, including balancing hormones.
Take Appropriate Supplements
Aside from making certain that you are consuming a balanced whole foods diet, you may want to consider supplementing with vitamins, minerals, and herbs that have been shown to help improve and restore sleep. The following information highlights specific nutritional supplements known to aid sleep. |
| Fat-soluble vitamins (such as vitamins A and E, beta-carotene, and the essential fatty acids linoleic and alpha-linolenic acid) should be taken during the day with the meal that contains the most fat.
¦ Amino acid supplements should be taken on an empty stomach at least 1 hour before or after a meal, and taken with fruit juice to help promote absorption. When taking an increased dosage of an isolated amino acid, be sure to supplement with an amino acid blend as well, to avoid an imbalance. |
| Cowden also gave the patient supplements of vitamin C and omega-3 essential fatty acids, which are instrumental in producing prostaglandins, hormonelike substances that aid in melatonin synthesis. After a few nights on this regimen, the patient was sleeping 7 to 8 hours a night, and after two months, he reported that he was sleeping as well as he had during childhood.
Beating the Winter Blues
In recent decades, the "winter blues" have gained scientific credibility. |
Michael Pollan
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 Plant leaves produce these essential fatty acids (we say they're essential because our bodies can't produce them on their own) as part of photosynthesis; they occupy the cell membranes of chloroplasts, helping them collect light. Seeds contain more of another kind of essential fatty acid, omega-6, which serves as a store of energy for the developing seedling. These two types of polyunsaturated fats perform very different functions in the plant as well as the plant eater. In describing their respective roles, I'm going to simplify the chemistry somewhat. |
Jonny Bowden, M.A., C.N.S.
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 The original bad rap for coconut oil came four decades ago, when researchers fed animals hydrogenated coconut oil that was purposely altered to render it devoid of essential fatty acids. The animals that were fed the hydrogenated coconut oil (as the only fat source) naturally became deficient in essential fatty acids, and their serum cholesterol increased. Early commercial coconut oil was often hydrogenated (loaded with trans-fats), and all the good, healing stuff had been removed. That coconut oil wasn't very good for you. But real coconut oil is a health bonanza. |
KC Craichy
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 Time for an Oil Change
The bottom line is that healthy fats (i.e., essential fatty acids) are critical to life. The body is designed to manufacture most of the fats it needs. However, there are two major classes of fats that the body needs but cannot manufacture on its own; hence they must be obtained through diet alone. These fats are the essential fatty acids (EFAs).
The EFA classes are called omega-3 and omega-6 fatty acids. |
Donna Jackson Nakazawa
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 There are two families of essential fatty acids, or EFAs: omega-3 and omega-6. High consumption of omega-6 can increase inflammation; in contrast, omega-3 fatty acids have strong anti-inflammatory properties. Omega-3 is most readily available through the consumption of fish and shellfish. Wild salmon, North Atlantic mackerel, sardines, flounder, sole, scallops, shrimp, pollack, red snapper, and tilapia are best because they all have a low mercury content. |
David Wolfe
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 Nearly all individuals in the Western world are essential-fatty-acid deficient! The essential fatty acids are linoleic and linolenic fatty acids, both of which are found abundantly in fatty raw plant foods, especially in avocados, nuts, and seeds. The highly-touted omega 6 and omega 3 fatty-acid groups contain the essential fatty acids. Omega 6 and omega 3 fatty acids are found in an excellent ratio in flax seed oil.
Because of their unique biochemical structure, fats "cut" or disguise more potent substances. This is why milk is used in coffee. It is also why avocados go well with hot chilies. |
Ann M. Coulston and Carol J. Boushey
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 Essential fatty acids, eicosanoids, and cancer. In "Adjuvant Nutrition in Cancer Treatment" (Quillin, P., Williams, R. M., Ed.). Cancer Treatment and Research Foundation, Arlington Heights, IL.
26. Hofmanova, J., Vaculova, A., Lojek, A., and Kozubik, A. (2005). Interaction of polyunsaturated fatty acids and sodium butyrate during apoptosis in HT-29 human colon adenocarcinoma cells. Eur. J. Nutr. 44, 40-51.
27. Hsiao, W. L., Pai, H. L., Matsui, M. S., and Weinstein, I. B. (1990). Effects of specific fatty acids on cell transformation induced by an activated c-H-ras oncogene. |
Michael Pollan
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| Some nutrition experts think that this is fine: Omega-6s, after all, are essential fatty acids too, and their rise to dietary prominence has pushed out saturated fats, usually thought to be a positive development. But others strongly disagree, contending that the unprecedented proportion of omega-6s in the Western diet is contributing to the full range of disorders involving inflammation. |
Bruce Fife and Jon J. Kabara
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 A benefit of using coconut oil in your daily diet is that MCFA work synergistically with the essential fatty acids improving the body's utilization of these fats. A diet rich in coconut oil can enhance the efficiency of essential fatty acids by as by as much as 100 percent.6 Not only that, but coconut oil also acts as antioxidant protecting EFA from destructive oxidation inside the body.
The World Health Organization says we need to get about 3 percent of our daily calories from the essential fatty acids. |
David Wolfe
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| Cause 5: A dietary lack of long-chain omega 3 essential fatty acids in our brain tissue leads to neurological imbalance and, potentially, depression, Oily fish (such as cod) contain long-chain omega 3 fatty acids; however, fish and fish oil is polluted today and eating fish is becoming more and more ethically and environmentally unsound. Hemp seeds and flax seeds, and especially their oils, contain medium-chain omega 3 essential fatty acids. A healthy body converts these over to long-chain omega 3 to form fresh brain tissue at a rate of approximately 3%. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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| Supplementing with essential fatty acids (EFAs) can be important for balancing your hormones. "Many women actually eat themselves into hormonal dysfunction," says clinical nutritionist Ann Louise Gittleman, who specializes in natural hormone therapy. "They overindulge in carbohydrates and they don't get enough protein, which is needed to support the adrenal glands. They deprive themselves of needed fats and end up lacking the building blocks of the essential sex-related hormones, which derive from fats. |
Ray D. Strand
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 She began taking a potent antioxidant and mineral combination along with some grape-seed extract, essential fatty acids, calcium, and magnesium supplements. She also started taking 2,000 mg of glucosamine sulfate.
Peggie continued following her physical therapy guidelines and ate a balanced diet. Within a few months of beginning a nutritional supplement program, Peggie could already begin to feel and see improvement. She was less dependent on her NSAIDS and was now able to do more than she had for years. She became much more active and felt less pain. |
Bottom Line Health
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| Known as essential fatty acids (EFAs), these healthy fats help to stabilize blood sugar.
Try to consume two tablespoons of healthy oil every day (use it in cooking, salad dressings, etc.). Olive, sesame, almond, macadamia and flaxseed oils are especially high in EFAs. (Flaxseed oil does not cook well.)
•Take B-complex vitamins. B vitamins are known as the antistress vitamins because they nourish the adrenals. Good sources of B vitamins include whole grains and dried beans (soaked and cooked). Most diets are too low in these vitamins, so a 50- to 100-mg B-complex supplement is usually needed. |
| Balance essential fatty acids. The optimal ratio of omega-6 fatty acids to omega-3s is approximately 4:1. The ratio in the average American diet is closer to 20:1. A relative excess of omega-6 fats in tissues causes cells to produce excessive levels of pro-inflammatory chemicals called prostanoids. The best approach is to decrease the omega-6s and increase the omega-3s in your diet.
Foods high in omega-3s: Fish, flaxseed, walnuts and beans—navy, kidney and soy.
Foods high in omega-6s: Red meat, chicken, milk, eggs and most vegetable oils, including corn, sunflower and safflower. |
Marshall Editions
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 Take 1,000 mgof the non-acidic form three times a day. essential fatty acids, such as those found in fish or flaxseed oil, have been shown to help heal gastric and duodenal ulcers. Take 4,000 meg a day of fish oils or 1 tbsp twice a day of flaxseed oil. Take 400 IU of vitamin E with any essential fatty acid to prevent oxidation. Take 1,000 mg of L-glutamine three times a day to promote healthy intestinal tissue.
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Herbs: Take 1,000 mg of de-glycyrrhizinated licorice (DGL) between meals two to three times a day. |
| Cold-water fish are high in essential fatty acids, which have anti-inflammatory properties. Eat salmon, herring, and mackerel two to three times a week. Avoid foods that may make you flush, such as spicy food, caffeine, and alcoholic drinks. Avoid food allergens that may mimic the symptoms of rosacea and cause inflammation. The most common food allergens are dairy, wheat, corn, soy, and citrus foods.
Supplements: Take 100 mg of B-complex (especially riboflavin) a day to compensate for a deficiency in B vitamins that is commonly found in people with rosacea. |
| A lack of essential fatty acids can also cause pruritus, especially if the skin on the shins is dry and flaky. Itchiness all over the body is generally an indication of another medical condition, such as chickenpox or severe jaundice. Pruritus can also affect some women badly during pregnancy. It can also be an indication of a severe allergic reaction to food or medicine, and can lead to the white wheals (hives) indicative of urticaria (see p. 159). |
| NATUROPATHY
Diet: Keep your body cool by drinking eight to 10 glasses of water a day. essential fatty acids can speed up the healing process of a rash. Fish rich in fatty acids, such as salmon, mackerel, or herring, should be eaten two to three times a week. Other sources of fatty acids include dark green, leafy vegetables and flaxseed oil. Avoid eating meat, spicy foods, and known food allergens such as milk. These foods exacerbate heat symptoms and promote inflammation. Instead, eat plenty of lightly steamed vegetables and salads, which are cooling and nourishing for the skin. |
Ann M. Coulston and Carol J. Boushey
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| Fat restriction is not recommended, because fat is the most energy-dense macronutrient and provides essential fatty acids. Medium-chain triglyceride (MCT) supplements may be utilized as a good source of fat because MCT requires less lipase activity, less bile salt for solubility, and can be transported as free fatty acids through the portal system.
In CF patients, vitamin supplementation is necessary to prevent the occurrence of deficiencies. A standard, age-appropriate multivitamin supplement should be given to all CF patients. |
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