ESSENTIAL FATTY ACIDS

What are the signs and symptoms of essential fatty acid deficiency?

Essential fatty acid deficiency or imbalance can express itself in a number of ways:

• Allergic or ‘atopic’ tendencies (such as eczema, asthma)
• Fatigue and lack of stamina
• Dry skin, cracked nails, dry hair, ‘bumpy’ skin, dandruff
• Dry mucous membranes (eyes, mouth, vagina)
• Indigestion; Constipation
• Weak immunity & inflammatory problems
• Emotional sensitivity (such as depression, excessive mood swings)
• Attentional problems (distractibility, poor concentration and difficulties in working memory) early learning or behavioural problems,
• Hypertension
• Chronic arthritis, stiff joints
• Cardiovascular disease; high triglycerides; type 2 diabetes
• Hormonal problems (PMT, breast tenderness, menopause)

Experiencing several of these symptoms is a strong indicator of EFA deficiency or imbalance.

Essential fatty acids are VITAL for health. These fats and in particular the longer chain fatty acids derived from these fats are essential for the structure and many of the capabilities of the cells and tissues throughout our bodies. Most of us will not get enough of these fats (i.e. in the right condition) in our diet without positive action. To maximise their value other factors must be managed, including:-

• The amount and ratio of the two principal fatty acids consumed
• The amount of ‘derivative’ fatty acids consumed
• Minimising consumption of refined carbohydrates
• Enzymes obtained from raw foods
• Additional nutrients from food or supplements
• The condition of the liver

Essential fatty acids, or EFAs, are fatty acids, as oils, that humans (and other animals) must ingest because the body requires them for good health but cannot synthesize them. Only two EFAs (parental oils) are known for humans: alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid). Other fatty acids often consumed are only "conditionally essential", most of which are derived from the basic EFAs. The EFAs are polyunsaturated fatty acids (PUFAs), often found in seed oils, in contrast with saturated fats that we commonly associate with body fats in animals. In essence, the human body needs these parental oils for normal growth and biological construction-just as the seeds need them for stimulating new plant growth. We require other fatty acids for fuel and often to overcome deficiencies in our diet.

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If we get imbalance in the parent oils we consume, or have deficiencies, or damage these oils in our food preparation then we have a higher risk for ill health or degenerative disease. Deficiencies in EFAs in prenatal women’s diet can have a significant impact on their baby’s health. It is often conjectured that the changes in food industrialisation and farming practices have changed the balance and quality of EFAs in our diet and have been instrumental for the major increases in degenerative diseases as seen throughout the twentieth century. These changes in EFAs, and the consequent health issues, have been compounded with the increase use of refined carbohydrates (particularly sugars). Together they change the nature of the lipids in blood metabolism. Humans are believed to have made a major evolutionary (and genetic) leap forward when oily fish was being used regularly in their diet. These fishes are rich in fatty acids and the derivative fatty acids- particularly those omega 3 fatty acids known as EPA and DHA. It is difficult to get these extra derivatives from a vegetarian based diet.

What do EFAs do?

Under the right conditions, EFAs and their derivatives provide flexible, protective membranes to our cells, they prevent deterioration in our blood vessels and they provide molecular materials to repair damage from infection or inflammation. They have a profound influence on how we use energy and how we age. They affect muscle, nerve, immune and metabolic functions.

 In general only about 5% of any parental oils will be transformed into longer chain derivatives (PUFAs), the rest will be used for energy or fat storage. Using oils that contain higher contents of the derivative fatty acids, eg fish oils, can increase significantly the amount of these molecular components in the blood stream, the brain and some organs. However, many more is not always better! Many reports indicate that an high additions of EPA or DHA may affect or distort levels of other derivatives that are vital to our health. A careful balance is required.

The composition of fatty acids in different tissues will determine the response to immune macrophages or other disease agents. The fatty acids release eicosanoids which regulate inflammatory and also anti-inflammatory prostaglandins. Extra PUFAs may reduce inflammation or may reduce the effects of inflammation. Other biomarkers of excessive inflammation, eg CRProtein, are not likely to be reduced by extra PUFAs. Excessive fatty acids or PUFAs may increase adverse immune actions. Adverse reactions are more likely when there is also a high amount of sugars or starches or damaged fats in the diet.

Omega 7, which is not an essential fatty acid but is produced from other fatty acids and found in the diet from fish and dairy, does reduce CRProtein (and thereby inflammation) and is also considered protective to the cardiovascular system because it reduces triglycerides. Oily fish’s health benefit  has been attributed to the combination of EFA derivatives (EPA &DHA) and omega 7. Omega 7 reduces dryness in mucous membranes and found to be useful for protecting gastrointestinal tissues, reducing dry eyes and lubricating vaginal dryness. Some studies show supplements  that it assists in weight management and may reduce insulin resistance for type 2 diabetics. Whilst it helps to relieve some skin problems, too much omega 7 can cause a bad body odour.

Dietary considerations:

Despite the public health messages given, low fat diets are not a sensible solution to common health issues of weight management or disease. Conclusively, diets with saturated fat content do not present poor health providing they contain sufficient parent EFAs and there are not excesses of refined (simple) carbohydrates. Most research indicates that a ratio of between 1:1 and 1:3 of omega 3 to omega 6 parent oils would provide a healthy foundation in our diet. However, the average modern western diet has a high content of omega 6 oils and often these oils are oxidised or altered before consumption. Adding extra oils to enhance our health prospects depends on our age, our diet and any existing health problems.

For an adult:  In general, a daily amount of about 5-10grammes of parental oils is advised. In most circumstances a level of about 0.75 to 1.5grammes per day of EPA +DHA is considered sufficient.  (NB these are based on average western diets).

In raw food sources these EFAs and the derivatives are found alongside antioxidants that protect these fats from being damaged in their structure. Saturated fats cannot be oxidised and present a good source of fuel. In meats, EFAs may found together with other fats that can be oxidised. Fats from common vegetable oils eg olive oil can be oxidised- to unhealthy oils- from cooking at high temperatures. These vegetable oils can have saturated fats, mono-saturated fats and PUFAs.  Coconut oil is the best oil for frying as its structure is not damaged or oxidised. Adding extra antioxidants to our diet that contain oils may prevent some damage to oils or lipids by peroxidation in our bodies. However, there is not clear evidence for the best selection of antioxidants except to use several that have fat and water soluble properties as the better antioxidant processes seem to work as a ‘team’ not just one antioxidant alone.

The derivative long chain fatty acids needed by the human body include AA (arachidonic acid), GLA( gamma linoleic acid), EPA and DHA. AA is formed from Linoleic acid (LA) and significantly it is not found as a derivative in food sources. EPA and DHA are found in fish mainly or otherwise derived from alpha linolenic acid (ALA). GLA is found in some seed oils. In the body, we need enzymes to convert the parent EFAs to the derivative fatty acids. Any shortage of enzymes can affect the proportion of these derivative fats or the lipids that circulate in the blood stream. The amount of each fatty acid varies according the organ or tissue in the body. AA is the most common fatty acid. There are virtually no omega 3 type fatty acids in the skin or blood vessels but the brain contains the highest amount of DHA. Generally only a small fraction of EFAs are converted to the longer chain fats- most EFAs are converted to triglycerides as with other fats. By consuming additional amounts of the derived –say as supplements fatty acids, it is possible to compensate for some deficiencies or to alter the body’s reaction to immune or inflammatory problems.

It is clear that extra reasonable levels of oily fish, and possibly fish oil supplements, will benefit the unborn infants, the mental development of children, and an accurate memory in adults and reduce the onset of dementia at later age. For a vegan, there are algae based supplements that have higher values of EPA and DHA. There are dysfunctions and mood disorders where it has been shown that some PUFAs are deficient. Supplements can be valuable for mediating some health problems eg EPA for depression or GLA for eczema.

 It is also necessary to have adequate amounts of parental oils and preferably raw vegetables in order to ensure good sources of enzymes and other vital nutrients. As well as enzymes, as required for converting EFAs to derivatives, the other nutrients that seem to relevant to maximising EFA conversion are Vitamin D, Iodine, Selenium, Zinc and B vitamins. These are found in oily fish.

Cholesterol and cardiovascular risks:

There is much information proclaimed about cholesterol and the levels that are valuable in our body of this hormone which is carried inside particles of phospholipids and triglycerides in the blood stream. Much of this information seems misleading. It has been shown that the level of total cholesterol is not a good indicator of health risk. Having a higher quantity of smaller ‘cholesterol’ particles in the fractions LDL (lower density lipids) and VLDL (very low LDL) does seem a significant factor for atherosclerosis or cardiovascular risk –as the occurrence and fragility of vascular blockages is greater. Apparently the smaller the lipid particle in each fraction then the higher chance of its peroxidation. For a higher content of triglycerides then there is a greater likelihood of smaller particles. Higher levels of triglycerides can occur with more refined carbohydrates consumed in our diet. The use of ‘damaged’ or adulterated fats (eg transfats) make these cholesterol particles more liable to collect in vascular lesions or blockages. As most cholesterol is formed in the liver then the condition of the liver is also very significant to this cardiovascular risk. It has to be remembered that cholesterol itself is valuable to our health in many ways and the most important act is to prevent it from being damaged.

The way fructose is converted in the body makes it more liable to produce free radicals and lipid peroxides than for glucose. High levels of either of these sugars increase the glycation effects for diabetics and consequently increasing the risks for vascular damage. A low glycaemic load would be a possible effective diet for type 2 diabetics or those with a similar risk.

Immune system and EFAs

Correct balances of EFAs and moderate quantities of extra derivatives, ensure that the cells have a better level of protection, are less rigid (&better moisturised) and are less prone to inflammation. The evidence is that they do not prevent nor reverse auto-immune diseases but mediate the effects on different tissues. As an inexact guideline, omega-3 fatty acids may tend to suppress leukocytes that activate an inflammatory response but may also tend to increase the risks of bleeding. For auto-immune problems that present inflammation, more omega 3 fatty acids may be useful both as a proportion of parental oils and as extra EPA/DHA from fish or supplements.

For individuals who are sensitive to aspirin, the outcome from inflammation, say from a respiratory infection, is to increase mucus and enhance other inflammatory reactions. It is possible that an excess of omega 6 EFAs in the diet increases a release of inflammatory metabolites from free AA in the tissues. Where the inflammation causes redness and slow healing then an excess of omega 3 EFAs or derivatives may be relevant. Note: Steroids which suppress inflammation and excess mucus but will also lead, in prolonged circumstances, to thinner skin tissues and more capillary damage.

The extra inflammatory reactions for aspirin intolerant individuals illustrates that a food intolerance can increase the inflammatory prostaglandins that may arise from fatty acids such as AA, and hence to achieve the optimum health with EFAs, food intolerances should be identified and minimised.  

General advice:

All: Reduce refined carbohydrates &fruit sugars, especially fructose, to less than 50g/day and consume 10g/day of a mixed parental oil of preferably 1:2 (omeg-3:omega-6)

Pre- & post-natal mothers: extra oily fish  or ‘fish oils’ to enhance DHA in infants

Healthy adults: 10g/day of parental oils plus 1g/day of EPA/DHA

Senior Adults: Oily fish plus extra DHA

Skin sensitivity: Extra GLA plus extra parental oils. Consider Omega 7

Type 2 diabetics: Reduce any fish oil supplements but increase parental oils

Adult depression: 1 g/day of an EPA supplement plus check Vitamin D levels

Auto-immune: Additional parental oils plus 1 to 1.5g/day EPA/DHA & plenty of raw vegetable juices. Check food intolerances.

Vegans & vegetarians: Algae based EFA derivatives are available instead of fish oils.

NOTE: Possibly the best way to consume fatty acids is combine with MCT oils (medium chain tryglycerides) and with high quality undenatured whey powder or with low fat cottage cheese. Ensure any parental oils are cold pressed organic virgin and any supplementary fish oils are from preferably south atlantic or artic fish stock.