Vitamin Information Center

FATS
“Fat” has become a negative word as it is associated with obesity, yet we do need a
certain amount of fat in our diets and on our bodies. The point to keep in mind is that
there are good fats and bad fats.
The good fats are the unsaturated fats, namely, the monounsaturated fats (olive,
canola, and peanut oil) and polyunsaturated fats. The polyunsaturated fats provide
us with essential fatty acids (EFAs), which are broken down into two groups:
• Omega-6 fatty acids: Linoleic acid (LA), which is converted into gamma-linolenic
acid (GLA) and arachidonic acid (AA)
• Omega-3 fatty acids: Alpha-linolenic acid (ALA), which is converted into eicosap-
entaenoic acid (EPA) and docosahexaenoic acid (DHA) 10 | Chapter 1
The body cannot make EFAs, so they must be obtained through diet or supple-
mentation. They are essential for many body processes and functions, including:
•Growth and development of brain, nervous system, adrenal glands, sex organs, in-
ner ear, and eyes
•Energy (fat is the most concentrated source of energy)
•Absorbing fat-soluble vitamins (vitamins A, D, E, K, and carotenoids)
•Maintaining cell membrane integrity
•Regulation of cell processes such as gene activation and expression, enzyme func-
tion, and fat oxidation
•Production of hormones and chemical messengers
Food Sources
Here is a breakdown of the EFAs and their sources:
• LA: Found in vegetable oils such as saffl ower, evening primrose, sunfl ower, corn,
hemp, canola, and olive oil.
• GLA: Found in borage, blackcurrant, and evening primrose oils.
• AA: Found in meat and eggs. We get adequate AA through diet. Too much of this
fat is not good, as it causes infl ammation.
• ALA: Found in fl axseed and hemp oil and, to a lesser extent, in nuts, green leafy
vegetables, wheat germ, and blackcurrant seeds.
• EPA and DHA: Found in fatty fi sh, such as salmon, mackerel, herring, cod, sardines,
and tuna.
There is great controversy over what constitutes the optimal dietary intake ratio of
omega-6 to omega-3 fatty acids. It is estimated that we currently get around 15:1,
whereas leading EFA authorities recommend a ratio closer to 4:1 or even 2:1.
The Institute of Medicine has set an adequate intake level for linoleic acid for
adults 19–50 years of age at 17 g/day for men and 12 g/day for women; alpha-lino-
lenic acid at 1.6 g/day for men and 1.1 g/day for women. These levels are lower for
younger and older individuals.
Rather than trying to calculate the perfect ratio or intake, aim to have more
omega-3s (fi sh, fl axseed, hemp, and fi sh oils) and GLA (borage, blackcurrant, or
primrose oil) from diet and/or supplements, as these are the benefi cial fats that are
commonly defi cient.
Diets rich in the omega-3 fatty acids offer cardio protection by lowering blood
cholesterol and triglyceride levels, reducing blood clotting, and reducing the risk of
heart attack and sudden death. These fats also reduce infl ammation and are helpful
for arthritis and other infl ammatory disorders. GLA also reduces infl ammation, and
prevents clotting, dilates blood vessels, improves skin health, and benefi ts those with
diabetes and arthritis

Amongst the thousands of foods available in the supermarket there are 5 foods that help the body defend itself against disease. Whether you eat them as snacks or incorporate them into meals, the nutrients provided in these 5 foods boost health and keep disease at bay.

1. Nuts. Almonds, pecans, cashews, pistachios, Brazil nuts, coconuts, chestnuts, macadamia nuts and hazelnuts are loaded with monounsaturated and polyunsaturated fats which help fight obesity, diabetes and heart disease. Nuts are also a good source of protein, fiber and omega-3 fatty acids as well as antioxidants.

According to Health Castle, researchers have found that regular consumption of nuts lowers the risk of heart disease in both men and women. In 2002, the Physician’s Health Study discovered that the risk of death by cardiac failure was significantly lowered in men who ate nuts at least 2 times a week.

2. Coconut Milk. Asian cultures have been using coconuts to stay healthy for generations. Coconut milk helps promote healthy bones and boosts the body’s immune system. The type of fat found in coconut milk is the same type of fat found in human milk which is why it is doesn’t cause why gain.

In studies conducted in the U.S. there has been very little research that claims coconut milk is effective in treating heart disease although many coconut enthusiasts swear it works.

Scientists would like us to have more knowledge on the health benefits of coconut milk but their efforts have been thwarted by the vegetable oil industry. Either way, whether you are eating fresh coconuts, drinking coconut milk or using coconut oil there are good health benefits to be had in coconut

3. Beef. Beef is full of vitamins. B vitamins, zinc and iron are the 3 most common and coincidentally are also the 3 vitamins most people don’t get enough of. The only problem with beef is that we have gone from eating grass-fed beef to grain-fed beef.

Grass-fed beef is leaner than grain-fed beef and has more CLA (conjugated linoleic acid) which is an anti-cancer fat, as well as omega-3 acids.

Omega-3 fatty acids lower your risk of heart disease and lowers cholesterol. CLAs contain more vitamin A and E which are known to help fight cancer, heart disease, immune diseases and diabetes.

4. Olive Oil. Olive oil is rich in monounsaturated fats, phenols and Vitamin E. All of which are good for you skin, hair, nails, heart and nerves. It is also known to help with inflammation.

The Polyphenols found in olive oil are antioxidants that reduce the risk of cancer. Proof of the magic of olive oil can be found in those living in European parts of the world where consumption of olive oil is high. These are people with less statistics of cancer than Americans.

5. Cinnamon. According to the U.S. Department of Agriculture, cinnamon helps steady blood sugar, blocks cancers cells and is an anti-inflammatory ingredient. Cinnamon also provides the body with manganese, fiber, iron, and calcium.

Cinnamon causes blood to rise from the center of the body and brings it up to the skin. This helps with circulation and blood pressure. Circulation is imperative for keeping oxygen flowing throughout the body.

Recent studies have been conducted on diabetics and the results have shown that cinnamon enhances the effects of insulin. These studies have found that one dose of cinnamon twice a day helps lower blood sugar, cholesterol and fight gum disease.

There you have it, 5 foods to help you stay healthy. Eat well, sleep well and feel well.

By: KrSpies
Published: 04/05/08

Cholesterol and General Health

Despite the common perception, only a small percent of cholesterol is obtained through food. The liver creates most cholesterol; however, the more saturated fats a person eats, the more cholesterol his or her body makes.
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