Articles
Essential Fatty Acids
Yes, it's okay to have fat, as you need it too.
Remember, these are essential fatty acids. Nutrients
your body cannot produce for its own.
From a physiological standpoint, there are only two
fats that you really need. These two fats create all
other needed fats in the body. Ironically, though
there are only two, you may not be getting any. Most
of you already know the names of these fatty acids,
as they are Omega-3 and Omega-6. In the dietetic
word they are also know as lenolenic acid (Omega-3)
and lenoleic acid (Omega-6). So, where do they come
from and why are they important?
For most of you, getting enough Omega-6 is not a
problem. You get Omega-6's from canola oil,
safflower oil, sunflower oil, and soybean oil. In
case you haven't noticed from the food labels,
you get plenty of these fats from most processed
foods and the foods you may make at home with
vegetable oil. However, Omega-3's (lenolenic
acid) may sometimes not fall into your typical
diet.
Omega-3 is found in fish oil. Of course, this means
it comes from fish. The fish that have significant
amounts of Omega-3 are cold water fish, such as
salmon, mackerel, and trout. Warm water fish like
flounder, haddock, and shellfish have insignificant
amounts. If you avoid fish, then you can get it from
flaxseed oil or linseed oil.
The primary functions of EFA's are to create
prostaglandins that are "hormone-like"
substances that help control a variety of other
functions. Here are few:
-
Structural Component of Cell Membranes
-
Regulation of Blood Pressure
-
Nerve Transmission
-
Allergic Response
-
Heart Function
-
Steroid Hormone Production
Now, the question of whether or not you need to take an
EFA supplement. Knowing what the American diet is, my
recommendation is to take a tablespoon of flaxseed oil
once a day. I choose flaxseed, because it is a plant
form that contains the fatty acid you tend not to get
enough of which is omega-3. Furthermore, you don't
have to worry about getting a fish oil based omega-3
that might have shellfish or something else you might
be allergic to. Flaxseed oil also has omega-6. When you
buy it, be sure that is bought refrigerated and in a
non-clear container. Keeping it out of sunlight and
keeping it cold will keep it in its unsaturated
state.
Kelly Huggins, B.S., ACSM HFI
The Fitness MythBuster
404.303.8305 kelly@kellyhuggins.com
|
