Guest guest Posted December 10, 2004 Report Share Posted December 10, 2004 Good Fats for Good Health JoAnn Guest Dec 10, 2004 11:40 PST =================================================================== Good Fats for Good Health Just like other essential vitamins and minerals, a daily balance of Essential Fatty Acids is necessary for good health. By Artur Klimaszewski, MD Source: Sangsters Natural Living magazine Date Published: March 2000 In 1956, Hugh Sinclair, one of the world's greatest nutritional researchers, claimed that most of the so-called " diseases of civilization " - coronary heart disease, thrombosis, cancer, diabetes, inflammation and skin diseases - were caused by a disturbance in fat metabolism. The major reason for this, he wrote, is that 20th century diets were full of processed foods rich in saturated fats and trans-fatty acids ( " bad " fats), but severely lacking in essential fatty acids ( " good " fats). At the time, Sinclair's theory was not well accepted by the scientific community. Indeed, he became a subject of ridicule and rejection. But modern science has discovered that essential fatty acids (EFAs) do indeed profoundly influence human health. In fact, Sinclair is now recognized and praised for insights that were far ahead of his time. Today we know that EFAs control or modulate an amazing number of cellular processes. Each EFA plays a specific role in the body. Just like other essential vitamins and minerals, all are necessary for good health. Furthermore, a diet rich in EFAs can be helpful in many diseases. Research with EFA supplementation has shown promise in a number of areas including: cardiovascular health (high blood cholesterol, high blood pressure, and high blood triglycerides) diabetes rheumatoid arthritis skin conditions such as eczema and psoriasis mental disorders and brain function infant development Four Essential Fats Alpha Linolenic Acid (ALA) ALA is found primarily in Flax Oil and is also found in Black Currant Oil. The positive effects of ALA have been documented in areas including: high blood cholesterol, high blood pressure, and immune system function. Gamma Linolenic Acid (GLA) The richest natural source of GLA is Borage (also known as Starflower) Oil. GLA is also found in Black Currant and Evening Primrose Oils. GLA is popularly used by women suffering from PMS. However, GLA has been clinically indicated to have therapeutic benefits in many other health conditions including: rheumatoid arthritis, cardiovascular disease, diabetic neuropathy, and skin diseases such as eczema and psoriasis. Eicosapentaenoic Acid and Docosahexaenoic Acid (EPA and DHA) These two difficult-to-pronounce fatty acids are responsible for the beneficial effects of Fish Oils. Research demonstrates that Fish Oils containing EPA and DHA have therapeutic benefits in areas including: high blood triglycerides (a risk factor for heart attack), high blood pressure, cardiac arrhythmia (irregular heart beat, which may lead to death if it occurs during a heart attack), and infant brain development. Using EFAs for Special Health Conditions Cardiovascular diseases Essential fats: EPA/DHA, GLA, and ALA Recommended oils: Borage, Fish, and Flaxseed Oils Recommended use: Effective dosages for lowering blood cholesterol levels are in the range of 1 to 4 grams of Borage Oil per day. Effective dosages for reducing stress-related blood pressure are in the range of 4 to 5 grams of Borage Oil or 6 grams of Fish Oil daily. Dosages for some protection against fatal arrhythmia are in the range of 2-6 grams of Fish Oil daily. In addition, 1-2 grams of Flax Oil daily may increase the chances of survival in the event of heart attack. Blood pressure should be monitored regularly during EFA supplementation to ensure that it remains in a healthy range. The idea that fish and seafood consumption could help prevent coronary heart disease originated from studies of Greenland Eskimos in the 1970s. It was observed that Eskimos had a much lower rate of coronary heart disease than Danes also living in Greenland even though the Eskimos consumed a far greater amount of fat. The answer to this paradox rested upon the Eskimos' high marine fat diet. The Eskimo diet contained large quantities of EPA and DHA. In the last two decades, we have learned that both ALA and GLA also play a preventive role in cardiovascular diseases by lowering blood pressure and slowing the progression of atherosclerosis, which is the underlying mechanism of the majority of coronary diseases and heart attacks. Diabetes Essential fat: GLA Recommended oil: Borage Oil Recommended use: Anyone with diabetes may consider supplementing with Borage Oil as a preventive measure against neuropathy. Patients with existing neuropathy may experience improvement in symptoms with GLA supplementation. Supplement the diet with 2 grams of Borage Oil daily. Between 60% and 70%of diabetics have some form of neuropathy - nerve damage caused by a prolonged imbalance in blood glucose levels. Conventional medicine offers no satisfactory treatment for diabetic neuropathy. However, in the last 20 years, clinical research has demonstrated that supplementation with GLA is an important factor contributing to prevention and improvement of neuropathy. Between 1993 and 1997 two multicenter trials, involving more than 400 patients in all, measured the effects of GLA supplementation in neuropathy. The researchers measured 16 parameters of neurological function including nerve conduction strength and speed, hot and cold thresholds, sensation, reflexes, and muscle strength. After a full year of treatment, patients receiving GLA had experienced significant improvements while the placebo group had continued to deteriorate. Rheumatoid Arthritis Recommended fats: GLA and EPA Recommended oils: Borage Oil and Fish Oil Recommended use: Patients should start with 6 to 10 grams of Borage or Fish Oil per day. Some studies indicate that Borage Oil is more effective than Fish Oil in managing arthritic inflammation and pain. The first positive effects can generally be seen after one month of supplementation. Improvement may continue for 12 months or more. Studies done in the last 15 years show that dietary supplementation with GLA reduces the clinical symptoms of rheumatoid arthritis in both adults and children. Furthermore, animal studies show that GLA protects the stomach lining against gastric acid. This anti-ulcerogenic effect can reduce the side effects of prescription and over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) taken in conjunction with GLA therapy. One of the most recent studies was done at the University of Massachusetts in 1996. Patients who received GLA daily experienced significant improvements in their symptoms within the first six months and continued to improve during the remaining six months. The patients experienced up to a 50% improvement in the number of tender and swollen joints. Furthermore, morning stiffness decreased by 67% and overall pain assessment diminished by 27%. The first scientific paper describing the usage of Fish Oil for arthritis was published in the 18th century. More recently, nine published studies including 408 patients were analyzed in a thorough meta-analysis. The findings demonstrate that Fish Oil supplemented for at least 3 months significantly reduces symptoms of pain and morning stiffness in a dose dependent manner. Eczema and Psoriasis Recommended fat: GLA Recommended oil: Borage Oil Recommended use: Supplement the diet with 2 to 3 grams of Borage Oil per day. In addition, apply the oil topically - simply pierce the capsules to release the oil and apply it directly to affected areas. Improvements in symptoms will begin during the first four weeks of therapy and will continue for 12 weeks or more. In the last 20 years, researchers have discovered that eczema may be linked to a deficiency of GLA. Trials with GLA supplementation have demonstrated a strongly positive effect. In 1997, researchers at the University of Italy conducted a 12-week study in which patients receiving Borage Oil experienced significant improvement in all their skin symptoms. By the end of the study itching decreased about 90%, vesicle formation (blistering) decreased more than 40%, and erythema (patchy redness of the skin) and oozing of wounds showed similar improvements. Case studies indicate that supplementation with Borage Oil may also improve symptoms of psoriasis. Mental Disorders and Brain Function Recommended fat: DHA Recommended oils: Fish Oils Recommended use: Although very large quantities of DHA (up to 20 grams of Fish Oil) are required for therapeutic benefit in the case of serious mental illness, everyone should take a basic amount of DHA (2-3 grams of Fish Oil daily) for the maintenance of healthy brain function. Researchers at the Harvard Medical School in Boston have shown that fish oil improves bipolar disorder, commonly known as manic depression. Other research demonstrates that low levels of EPA/DHA are also commonly found in: ADD/ADHD, Parkinson's disease, aggression, Alzheimer's disease, and depression. Getting the EFAs you need… Your body needs EFAs just like it needs other essential vitamins and minerals. The average person does get some EFAs through diet - but not enough to meet recommended daily amounts. Daily supplementation is the best way to ensure that you get the health-protecting benefits of EFAs. For the average person, supplementation with the following EFAs is required for the maintenance of good health: GLA: 500 mg daily - this amount is found in 2 grams of Borage Oil ALA: 500 to 1000 mg daily - this amount is found in 1-2 grams of Flax Oil EPA/DHA: 400 mg daily for both combined - this is found in 2 grams of Fish Oil daily A practical solution is to look for a blended oil product that combines a balance of these essential fats in one convenient capsule. People with specific disease conditions should follow the recommended dose for the individual fatty acids, as described above, for a therapeutic effect. Regular supplementation with these good fats is an important part of a balanced diet - that's why they call them " essential " fatty acids. Natural Sources of Essential Fats There are a number of natural sources of essential fats including several plants and some species of fish. Oils are made from these sources for dietary supplementation. Natural sources of essential fats include Borage (also known as Starflower), Evening Primrose, Black Currant, Flax, and Fish. Borage (Starflower) Borage has long been grown in kitchen gardens, both for its uses as a herb and for the sake of its flowers, which yield excellent honey. Today, the plant is grown as a commercial crop and harvested for the seed, which is nature's richest source of the fatty acid GLA. Oil produced from Borage seed contains between 20 and 24% GLA. Evening Primrose Evening Primrose is commonly found in dry, open places, in fields and along roadsides. The pink, white, or yellow flowers open at dusk, hence the name Evening Primrose. American Indians used Evening Primrose roots in tea for obesity and bowel pains, and in a pulp for piles or bruises, and on muscles to give strength. Today, the Evening Primrose seed is harvested for its oil, a natural source of GLA. Oil from the Evening Primrose seed contains 8-10% GLA. Flax Flaxseed has been used by various civilizations around the world for more than 10,000 years. In modern times, we are rediscovering its nutritional benefits. The oil of the seed contains 50-60% ALA. Flaxseed also contains other nutritional components including fiber and lignans. Flaxseed oil is prepared commercially in liquid form or in soft gel capsules. The seed is also available whole or milled for use in breads, or for sprinkling on salads and cereals. Fish Many of us remember swallowing spoonfuls of cod-liver oil in childhood. Well, our mothers were right - Fish Oil, containing the fatty acids EPA and DHA, is a valuable supplement to a healthy diet. Today, Fish Oil is prepared mainly from salmon, cod liver, and tuna. With the modern invention of encapsulation, we no longer have to swallow Fish Oil by the spoonful - manufacturers offer Fish Oil in a variety of capsule sizes and as part of many combination formulas. _________________ JoAnn Guest mrsjo- DietaryTi- www.geocities.com/mrsjoguest/Genes AIM Barleygreen " Wisdom of the Past, Food of the Future " http://www.geocities.com/mrsjoguest/Diets.html Meet the all-new My – Try it today! Quote Link to comment Share on other sites More sharing options...
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