Clarifying info on oils from group's previous discussion

[Guest guest]

Dear Group,

 

I think that all groups who claim themselves to be alternative health

and healing should also look within and see what is some of the wheat

and what is possibly some of the chaff about what floats around the net as

" alternative medicine. "

 

Keeping in mind that truth should be more important than labels and in my

role of being the nonpolitically correct person to most everyone, I

would like to post a question to all in the group.

 

If you remember, a few posts back the problem with most modern day

oils was discussed and there were a number of people who wrote giving

possible solutions.

 

Some of the solutions were that people should use olive oils, " nut "

oils of one kind or another, lard, butter, coconut oils, grape seed

oils, etc.

 

Stepping aside from the discussion of transfats for the moment, but as

most of you know that with the advent of modern cooking oils and

margarines, the change of diet in most farm animals, etc. there has

been a tremendous imbalance in the Omega 6's over the Omega 3's

essential fatty acids in the modern diet with the results being many

subsequent disease conditions.

 

My question to the group is which oils contain the most essential

fatty acids and which oils contain the least essential fatty acids?

 

Which oils are highest in Omega 3's ratio?

 

thanks,

 

Frank

[Guest guest]

Frank,

 

apart from fish oils, which are high in omega 3 fatty acids, flax

seed oil and hemp seed oil also seem to have a good balance between

omega 6 and omega 3 content. Johanna Budwig originally recommended

hemp seed oil for her anti-cancer diet which however later was not

easily available, and flax came to be used more frequently.

 

Take this as a pointer to research, not as gospel. I admit my

knowledge is sketchy at most.

 

Sepp

 

===========Frank wrote==========

 

 

>My question to the group is which oils contain the most essential

>fatty acids and which oils contain the least essential fatty acids?

>

>Which oils are highest in Omega 3's ratio?

 

 

 

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[Guest guest]

I'm sorry that I didn't make myself more clear here.

 

I was asking about cooking oils. That appears to be an area where a

lot of people seem to see as a problem area. What cooking oils to use

and what essential fatty acids they contain.

 

Frank

 

 

, " califpacific "

<califpacific> wrote:

> Dear Group,

>

> I think that all groups who claim themselves to be alternative health

> and healing should also look within and see what is some of the wheat

> and what is possibly some of the chaff about what floats around the

net as " alternative medicine. "

>

> Keeping in mind that truth should be more important than labels and

in my

> role of being the nonpolitically correct person to most everyone, I

> would like to post a question to all in the group.

>

> If you remember, a few posts back the problem with most modern day

> oils was discussed and there were a number of people who wrote giving

> possible solutions.

>

> Some of the solutions were that people should use olive oils, " nut "

> oils of one kind or another, lard, butter, coconut oils, grape seed

> oils, etc.

>

> Stepping aside from the discussion of transfats for the moment, but as

> most of you know that with the advent of modern cooking oils and

> margarines, the change of diet in most farm animals, etc. there has

> been a tremendous imbalance in the Omega 6's over the Omega 3's

> essential fatty acids in the modern diet with the results being many

> subsequent disease conditions.

>

> My question to the group is which oils contain the most essential

> fatty acids and which oils contain the least essential fatty acids?

>

> Which oils are highest in Omega 3's ratio?

>

> thanks,

>

> Frank

[Guest guest]

Thanks for clarifying, Frank. For cooking, my preference is virgin olive oil.

Here is a link to an article about efas. I don't

know anything about the author and she claims to have cites for her

statements.... well, take it for what it is.

 

Fair usage: http://goodfats.pamrotella.com/

 

GoodFats.PamRotella.com

 

Healthy Fats - Essential Fatty Acids

[Posted 13 April 2002, Last updated 22 June 2004]

I created the following in 2001, on the evening before a vegetarian cooking

class where I was the guest speaker. There

wasn't enough time to cite sources, but I do intend to improve the following

class hand-out soon. In the interim, I feel it's

such an important topic that I should share the preliminary work. Most Americans

are Omega-3 deficient, and one of the

symptoms of Omega-3 deficiency is depression, among other mental health

symptoms. Is this why so many people take

St. John's Wort, Prozac, Ritalin, even drink coffee? Could it be a simple

deficiency?

 

Essential Fatty Acids are the " good fats " all over the news these days, and a

very hot research topic. More is known

about them every week, as more studies come forward. Some information hasn't

changed since Julius Fast wrote his

book The Omega-3 Breakthrough (Tucson, Arizona: The Body Press 1987, ISBN

0-89586- 625-0). For example, good

fats compete with bad fats, so it's important to minimize the intake of

cholesterol (animal fat) while consuming enough

good fats. Also, good fats raise your HDL or " good cholesterol " . One of the jobs

of this High Density Lipoprotein (HDL) or

" good cholesterol " is to grab your bad cholesterol, LDL (Low Density

Lipoprotein), and escort it to the liver where it is

broken down and excreted. In other words, these good fats attack some of the

damage already done by the bad fats.

This is very important in an age when so many Americans are struggling to get

their cholesterol down, and fight heart

disease and obesity.

 

Essential Fatty Acids (EFAs)

 

Essential Fatty Acids (EFAs) are necessary fats that humans cannot synthesize,

and must be obtained through diet. EFAs

are long-chain polyunsaturated fatty acids derived from linolenic, linoleic, and

oleic acids. There are two families of EFAs:

Omega-3 and Omega-6. Omega-9 is necessary yet " non-essential " because the body

can manufacture a modest amount

on its own, provided essential EFAs are present. The number following " Omega- "

represents the position of the first

double bond, counting from the terminal methyl group on the molecule. Omega-3

fatty acids are derived from Linolenic

Acid, Omega-6 from Linoleic Acid, and Omega-9 from Oleic Acid.

EFAs support the cardiovascular, reproductive, immune, and nervous systems. The

human body needs EFAs to

manufacture and repair cell membranes, enabling the cells to obtain optimum

nutrition and expel harmful waste products.

A primary function of EFAs is the production of prostaglandins, which regulate

body functions such as heart rate, blood

pressure, blood clotting, fertility, conception, and play a role in immune

function by regulating inflammation and

encouraging the body to fight infection. Essential Fatty Acids are also needed

for proper growth in children, particularly for

neural development and maturation of sensory systems, with male children having

higher needs than females. Fetuses

and breast- fed infants also require an adequate supply of EFAs through the

mother's dietary intake.

EFA deficiency is common in the United States, particularly Omega-3 deficiency.

An ideal intake ratio of Omega-6 to

Omega-3 fatty acids is between 1:1 and 4:1, with most Americans only obtaining a

ratio between 10:1 and 25:1. The

minimum healthy intake for both linolenic (Omega-3) and linoleic (Omega-6) acid

via diet, per adult per day, is 1.5 grams of

each. One tablespoon of flaxseed oil can provide this amount, or larger amounts

of other linolenic-rich foods. Because

high heat destroys linolenic acid, cooking in linolenic-rich oils or eating

cooked linolenic-rich fish is unlikely to provide a

sufficient amount.

EFA deficiency and Omega 6/3 imbalance is linked with serious health conditions,

such as heart attacks, cancer, insulin

resistance, asthma, lupus, schizophrenia, depression, postpartum depression,

accelerated aging, stroke, obesity,

diabetes, arthritis, ADHD, and Alzheimer's Disease, among others.

 

 

 

Omega-3 (Linolenic Acid)

 

Alpha Linolenic Acid (ALA) is the principal Omega-3 fatty acid, which a healthy

human will convert into eicosapentaenoic

acid (EPA), and later into docosahexaenoic acid (DHA). EPA and the GLA

synthesized from linoleic (Omega-6) acid are

later converted into hormone-like compounds known as eicosanoids, which aid in

many bodily functions including vital

organ function and intracellular activity.

Omega-3s are used in the formation of cell walls, making them supple and

flexible, and improving circulation and oxygen

uptake with proper red blood cell flexibility and function.

Omega-3 deficiencies are linked to decreased memory and mental abilities,

tingling sensation of the nerves, poor vision,

increased tendency to form blood clots, diminished immune function, increased

triglycerides and " bad " cholesterol (LDL)

levels, impaired membrane function, hypertension, irregular heart beat, learning

disorders, menopausal discomfort, and

growth retardation in infants, children, and pregnant women.

 

 

 

Found in foods:

 

Flaxseed oil (flaxseed oil has the highest linolenic content of any food),

flaxseeds, flaxseed meal, hempseed oil,

hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some

dark leafy green vegetables (kale,

spinach, purslane, mustard greens, collards, etc.), canola oil (cold-pressed and

unrefined), soybean oil, wheat germ oil,

salmon, mackerel, sardines, anchovies, albacore tuna, and others.

One tablespoon per day of flaxseed oil should provide the recommended daily

adult portion of linolenic acid, although

" time-released " effects of consuming nuts and other linolenic-rich foods is

being studied, and considered more beneficial

than a once-daily oil intake.

Flaxseed oil used for dietary supplementation should be kept in the refrigerator

or freezer, and purchased from a supplier

who refrigerates the liquid as well.

Canola oil is often used as a cheaper alternative to the healthier virgin olive

and grapeseed oils. Although Canola has at

least some linolenic content, supermarket varieties of canola oil are often

refined and processed with chemicals and heat,

which destroy much of its linolenic acid. Cold-pressed, unrefined Canola oil is

a healthier type of Canola (sometimes pricier

than virgin olive oil), and found primarily in health food stores and specialty

markets. The word " canola " is derived from

" Canadian oil " , as Canola was developed in Canada from the rape plant. Rape is a

plant in the mustard family, and its

rapeseed oil has at times been illegally blended with olive oil, particularly in

Europe, to cheapen olive oil production costs.

Although rapeseed oil is high in linolenic acid, it can make humans seriously

ill if enough is consumed, and olive oil

cheapened with rapeseed oil has a history of severely sickening its consumers.

(Every feel itchy after eating commercial

brands of peanut butter? Check the label -- it probably contains rapeseed oil.)

Canola was developed to eliminate

chemicals toxic to humans in rapeseed oil, thus creating an inexpensive oil with

linolenic acid. Unlike olive and flaxseed

oil, both known to the ancients and used as mankind evolved, Canola is a recent

oil, and its long- term effects on

humans are not yet known.

Unripe flaxseeds contain a natural form of cyanide, and home gardeners should be

cautious if trying to grow flax. The

seeds must be ripe before harvesting. If attempting to grow flax at home,

consult an experienced grower.

 

 

 

Omega-6 (Linoleic Acid)

 

Linoleic Acid is the primary Omega-6 fatty acid. A healthy human with good

nutrition will convert linoleic acid into gamma

linolenic acid (GLA), which will later by synthesized, with EPA from the Omega-3

group, into eicosanoids.

Some Omega-6s improve diabetic neuropathy, rheumatoid arthritis, PMS, skin

disorders (e.g. psoriasis and eczema), and

aid in cancer treatment.

Although most Americans obtain an excess of linoleic acid, often it is not

converted to GLA because of metabolic

problems caused by diets rich in sugar, alcohol, or trans fats from processed

foods, as well as smoking, pollution, stress,

aging, viral infections, and other illnesses such as diabetes. It is best to

eliminate these factors when possible, but some

prefer to supplement with GLA-rich foods such as borage oil, black currant seed

oil, or evening primrose oil.

 

 

 

Found in foods:

 

Flaxseed oil, flaxseeds, flaxseed meal, hempseed oil, hempseeds, grapeseed oil,

pumpkin seeds, pine nuts, pistachio

nuts, sunflower seeds (raw), olive oil, olives, borage oil, evening primrose

oil, black currant seed oil, chestnut oil, chicken,

among many others.

Avoid refined and hydrogenated versions of these foods.

Corn, safflower, sunflower, soybean, and cottonseed oils are also sources of

linoleic acid, but are refined and may be

nutrient-deficient as sold in stores.

 

 

 

Omega-9 (Oleic Acid)

 

Essential but technically not an EFA, because the human body can manufacture a

limited amount, provided essential

EFAs are present.

Monounsaturated oleic acid lowers heart attack risk and arteriosclerosis, and

aids in cancer prevention.

 

 

 

Found in foods:

 

Olive oil (extra virgin or virgin), olives, avocados, almonds, peanuts, sesame

oil, pecans, pistachio nuts, cashews,

hazelnuts, macadamia nuts, etc.

One to two tablespoons of extra virgin or virgin olive oil per day should

provide sufficient oleic acid for adults. However,

the " time-released " effects of obtaining these nutrients from nuts and other

whole foods is thought to be more beneficial

than consuming the entire daily amount via a single oil dose.

 

 

 

Food tips

 

High heat, light, and oxygen destroy EFAs, so when consuming foods for their EFA

content, try to avoid cooked or

heated forms. For example, raw nuts are a better source than roasted nuts. Don't

use flaxseed oil for cooking, and never

re-use any type of oil.

Replace hydrogenated fats (like margarine), cholesterol-based fats (butter/dairy

products), and poly-saturated fats

(common cooking oils) with healthy EFA-based fats when possible. For example,

instead of margarine or butter on your

warm (not hot) vegetables, use flaxseed and/ or extra virgin olive oils with

salt. (This tastes similar to margarine, as

margarine is just hydrogenated oil with salt.)

Sprinkling flaxseed meal on vegetables adds a slightly nutty taste. Whole

flaxseeds are usually passed through the

intestine, absorbing water only and not yielding much oil. Also, it's best not

to use huge amounts of flaxseed in its meal

(ground seed) form, as it contains phytoestrogens. The oil is much lower in

phytoestrogens.

In many recipes calling for vegetable shortening, replacing the shortening with

half as much virgin olive oil, and a very

small pinch of extra salt, often yields similar results.

Adding flaxseed and/or virgin olive oil to salads instead of supermarket salad

oil is another healthy change.

Replace oily snack foods, like potato chips and corn chips, with nuts and seeds.

Extra virgin olive oil or grapeseed oil are best to use for cooking oil, as they

withstand high heat well.

 

 

 

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© 2001, 2002 by Pam Rotella.

 

 

 

 

7/26/04 3:34:58 AM, " califpacific " <califpacific wrote:

 

>I'm sorry that I didn't make myself more clear here.

>

>I was asking about cooking oils.