Easy ways to get essential fats into the diet

A vast majority of people living in the western world are known to eat too much fat. However, it’s not just the amount of fat that’s often a cause for concern (and a cause of disease), it’s that we’re simply not eating the right kinds of fat. The fats we really need for good health and longevity are not being consumed in sufficient amounts. Our fat intake over the past few decades seems to have gone badly awry!

Essential fatty acids

The role of certain “essential fats” in human nutrition has long been recognised. Dietary fats called omega-3 and omega-6 fats help regulate several aspects of metabolism, such as blood viscosity, inflammatory processes, blood fat and cholesterol levels, and fluid balance too. In addition, it is now widely accepted that a low ratio of essential fats to saturated fat is closely linked with a greater risk of cardiovascular disease.

The body makes all the fatty acids it needs, except for two “essential” fats. These are known as alpha linolenic acid or ALA (omega-3) and linoleic acid or LA (omega-6). These have to come from the diet. It is from these “parent” fatty acids, that the body manufactures or forms other “longer-chain” fats, all of which are vital for optimal health. In a chain of chemical and enzyme reactions, using LA, the body makes GLA (gamma linolenic acid) and AA (arachidonic acid), two key Omega-6 fats. From ALA, the body can manufacture two key Omega-3 fatty acids, called EPA (eicosapaentanoic acid) and DHA (docosahaexanoic acid). EPA is needed for brain function, concentration, and vision, and is converted into a powerful anti-inflammatory agent. DHA is a building fat, needed particularly for brain structure, but is also needed for the normal development of the eyes and nerves. It becomes especially important during pregnancy for the development of the baby’s brain and nervous system.

EPA and DHA can be readily obtained in their “ready-made” states in foods such as oily fish and seafood, some algaes, and quality, stable fish oil. For those who don’t wish to eat fish, or don’t like fish, the next-best thing is to consume the algae itself! Fortunately nowadays, algaes are available to buy, and many vegetarians and vegans choose to consume them for this reason. V-Pure algal EPA and DHA is one such choice… available at www.nuique.com

DHA is found naturally in breast milk. ALA (the mother Omega-3 fat) is found in plant foods such as flaxseed, certain other seeds (e.g. hempseeds, chia seeds, pumpkin seeds, salba seeds) and some nuts too (e.g. walnuts). It is also present in some meat or eggs of animals that either feed on grass, or are fed omega-3 enriched diets. Remember ALA in foods can be converted to the longer-chain Omega-3’s that have the documented benefits to cardiovascular and mental health. However only a very small percentage of ALA actually makes it all the way to becoming EPA and DHA, so for many people, eating foods that contain “ready-made” EPA and DHA is very important to optimal health.

GLA or gamma-linolenic acid is a key Omega-6 fat, and also has potent anti-inflammatory and immune-enhancing properties. GLA is not found in its ready form in many foods, although hempseeds are an excellent source, and now widely available for regular inclusion in the diet! A few plant oils are high in GLA, and these include evening primrose oil, borage oil, and blackcurrant seed oil. Arachidonic acid is another important long chain omega-6 fatty acid, and in small (or optimal) amounts, creates a necessary pro-flammatory response when needed. However it is this fat that the vast majority of people get plenty of, and often too much of! Too much AA contributes to pain and inflammation in the body. It is found in meat, dairy, egg yolks, and shellfish too.

EFA Recommendations

The recommended daily intake of total essential fatty acids (Omega-3 and Omega-6), are based on total calorie intake, and were set by the UK Dept Health in 1991. Intake of total essential fats should be 6.5% of energy intake. Omega-6 should provide at least 1% of total energy intake, whilst Omega-3, at least 0.2% (for infants, children and adults). A large body of research has been conducted since the 1991 targets were set, and adequate Omega-3 fat intake is highly likely to exceed government targets set almost 20 years ago. NICE (The National Institute for Health and Clinical Excellence) recommends for heart patients, a weekly intake of 7 grams of Omega-3 fats per week. This is a very practical and realistic aim for most people, and would not be excessive in terms of simply maintaining good health. This “heart-friendly” amount can come from food, or achieved by taking 1 gram a day of quality (clean and stable) fish oil daily. NICE recommendations are far more realistic, and certainly in terms of ensuring good cardiovascular health.

The key to health is balance…

Since most modern diets contain far too much Omega-6 fats and not enough Omega-3, it is the Omega-3 fatty acids that are often deemed to be the most important. Remember we don’t need a lot of any type of fat in the diet, so getting the right “type” and “balance” is vital, and can make a big difference to a person’s overall health, metabolism, and “cycle” of pain and inflammation. Getting sufficient Omega-3’s for example, can affect a person’s ability to lose body fat, so for many, getting the right fats into the diet really is crucial.

There are many schools of thought and opinions as to the correct, or optimal ratio of Omega-6 to Omega-3 fats. During the Palaeolithic period (1000′s of years ago) it is estimated that Omega-6 and Omega-3 intake was equal, i.e. a 1:1 ratio. Today, it is thought to be more like 20:1, which we know is not healthy. Experts in science and nutrition tout “optimal ratios” to be in the region of 1:1 and 10:1, so let’s assume it is probably somewhere in between. Note too, that it’s likely to vary from person to person, and also dependent on any underlying state of disease. Incidentally, when looking to prevent cardiovascular disease, one study found that a dietary ratio of 4:1 is associated with a 70% reduction in cardiovascular mortality.

(Ref: Simopoulos AP. The omega-6/omega-3 fatty acid ratio, genetic variation, and cardiovascular disease. Asia Pac J Clin Nutr. 2008;17 Suppl 1:131-4. Review.)

What is known for sure is that most people have a ratio or balance that sways far too much toward Omega-6. Ideally, a person should look at the types (and amount) of fat being consumed in their own diets. If a person is overweight and/or in poor health, a good place to begin would be to reduce significantly saturated/animal fats  (first and foremost), lower food sources of Omega-6 , and increase foods rich in Omega-3.

In summary, begin to eat more foods rich in Omega-3 fats (oily fish, more green vegetables, ground flaxseeds, shelled hempseeds, flax or hemp oil, pumpkin seeds, walnuts, some seafood), whilst at the same time, reducing saturates and foods containing Omega-6’s (meat, cheese, butter, creams, meat products, fried foods, sunflower oil, safflower oil, margarine, and too many nuts).

Where can I get more Omega-3 fats?

Here are some useful Omega-3 food sources…

* Ground linseeds/flaxseeds
* Salmon
* Fresh mackerel
* Sardines
* Pilchards
* Fresh tuna and to a lesser extent, canned tuna
* Herring
* Trout
* Crab
* Cod
* Pumpkin seeds
* Walnuts and Walnut oil
* Shelled hempseeds and hempseed oil
* Rapeseed oil

Useful food swaps and recommendations

When you’re looking to increase Omega-3’s in the diet, choose or eat some of the following…

* Walnuts instead of almonds
* Salmon and green vegetables instead of chicken and roast potatoes
* Mackerel salad instead of a beef sandwich
* Trout instead of cod
* Fresh tuna instead of tinned tuna
* Tuna Nicoise salad with anchovies instead of Chicken Caesar salad
* Grilled sardines on the barbecue instead of meat
* Flaxseed oil instead of sesame oil
* Rapeseed oil instead of sunflower oil
* Walnut oil instead of salad cream
* Pumpkin seeds instead of sesame seeds

The key to establishing a healthy balance of omega-6 and Omega-3 fats is to make as many changes of this type as possible. Swapping foods with very little omega-3 fat for foods like walnuts, salmon, and flaxseeds that provide a significant amount of omega-3s is a very worthwhile step. You don’t need to avoid foods containing omega-6 fatty acids, but some simple changes like those above will help to maintain a healthy balance of nourishing omega-6 foods and super-nourishing omega-3 foods!

Let me know how you get on!

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