For years the message has always been to reduce the amount of fats that we have in our diets. Until now no real distinction has been made into the different types of fat that you can have in your diet and the effect that they can have.
For good health we need fat in our diet, as much as we need protein, carbohydrates, vitamins & minerals. It is the type of fat that’s important.

Fats are split up into 3 categories – saturated, monounsaturated and polyunsaturated.

Saturated fats – animal fats from meat and dairy are generally solid at room temperature (e.g. butter, lard). Saturated fats are only required in small amounts. It is saturated fats that your liver uses to manufacture cholesterol. Saturated fats are converted to inflammatory prostaglandins within the body. Although this is essential to the body an excess can increase inflammation.

Blood cholesterol is split up into 2 forms, low density lipoprotein (LDL) which is thought to be the “bad cholesterol” and high density lipoprotein (HDL) good cholesterol. Saturated fat can raise LDL.

Monounsaturated fats are found within vegetable and nuts and there oils such as olive, avocado peanut almonds and cashews. These fats when found in there natural form can lower LDL without affecting HDL.

Polyunsaturated fats can be split up into Omega 3 and Omega 6. These are known as your essential fatty acids (EFA’s) as the body is unable to synthesize them itself and needs a source within the diet every day. They are typically oils at room temperature.
Omega 6 can be both pro inflammatory and anti inflammatory where as Omega 3 is anti inflammatory.

They are vital to the body yet we cannot make them ourselves – they need to be a regular part of our daily diet.

Cell Membranes – EFA’s are crucial for the integrity of membranes, fluid balance and cell function.
Hormones – EFA’s are needed for the production of hormones and prostaglandins which regulate many important functions in the body including inflammation, nerve transmission, heart function and hormonal cycles.
Brain development – brain tissue contains a very high concentration of fatty acids and is particularly high in DHA from fish. Adequate levels are particularly important for the rapid brain and neural development that occurs in babies and children.

EFA’s are unstable fats – they tend to go rancid quickly. As a result they are commonly removed from processed foods to help extend shelf lives. If you are deficient in EFA’s, you will probably start to see subtle warning signals such as dry skin, lifeless hair, cracked nails, fatigue, dry eyes and high blood pressure. With time, if the body’s needs are not met, problems become much more serious and can include depression, heart disease and cancer.
Boosting your level of EFA’s, by diet or supplementation, can help skin conditions, boost mental clarity, reduce the risk of heart disease and help inflammatory conditions such as arthritis.

So where do we find EFA’s?

Some of the best foods for O6 are: sunflower seeds, sesame seeds and pumpkin seeds (and cold pressed oils from these sources), almonds, pecans and walnuts. Plants such as borage and evening primrose contain a direct source of GLA – a fatty acid one step down from O3.

When eating nuts try to have them unshelled as soon as you shell them they start to deteriorate and go rancid.

Some of the best foods for Omega 3 fatty acids are oily fish in the form of sardines, mackerel, tuna and herring (these are particularly high in both EPA and DHA – Omega3 fatty acids which are very important for brain and heart health). Farmed salmon has low levels of O3. The best vegetarian sources of O3 are linseed (flax) seeds and oil.

How the body handles EFA’s

A number of essential vitamins and minerals act as co-factors for the fatty acid conversion, a deficiency of these nutrients can inhibit the breakdown of fats. Try to ensure your diet is high in Vitamin B6, magnesium, biotin, calcium and zinc. Avoid trans-fats (as found in hydrogenated fats, margarines etc), coffee and alcohol – all of which inhibit essential fatty acid metabolism.

A diet that includes a regular serving of oily fish and a daily handful of seeds – sunflower, pumpkin, linseeds and sesame mixed (or oils from these sources) should provide a balanced intake of both Omega 3 and 6 EFA’s.