The week in Focus--Essential Fatty Acids

[book]

For our third week focusing on a nutrient or nutrient family, I am starting off a discussion of the essential fatty acids. Please view this as a springboard for discussion, and feel free to add what you have learned or read about these. If you have been greatly benefited by adding these to your diet, please share that as well.

We would also like to invite you to share in opening our discussions. If you would like to do the research and present another vita-nutrient, please pm Skank or myself with your choice, and we will fit you in!

Dr. Atkins was so much more than a "diet doctor." The subject of vita-nutrients was vitally important to him, and should be to us as well.


book

[book]

Mahatma Gandhi once said, "Where ever flaxseeds become a regular food item among the people, there will be better health". While this prediction was based on simple observation, scientific evidence would suggest there is more than a grain of truth to his words. Flaxseeds are an exceptional source of lignans, a potent anticarcinogen and the richest known source of the essential omega-3 fatty acid, alpha-linolenic acid. Essential fatty acids are necessary for the formation of healthy cell membranes, the proper development and functioning of the brain and nervous system, and for the production of hormone-like substances called eicosanoids (thromboxanes, leukotrienes, prostaglandins). These chemicals regulate numerous body functions including blood pressure, blood viscosity, vasoconstriction, immune and inflammatory responses.

Linoleic acid is found primarily in seeds, nuts, grains and legumes. Alpha-linolenic acid is found in the green leaves of plants, including phytoplankton and algae, and in selected seeds, nuts and legumes (flax, canola, walnuts and soy). An adult consuming 2000 calories could achieve the recommended minimum 3% omega-6 fatty acids and 1% omega-3 fatty acids with 60 calories of linoleic acid (6.7 g) and 20 calories of alpha-linolenic acid (2.2 g). Obtaining 6.6 g of linoleic acid is easy on almost any diet, even those that are very low fat (10-15% fat). Omega-3 fatty acids are not as plentiful in our food supply, and the primary source for most North Americans is fish. Vegetarians and others not eating fish are well advised to include omega-3-rich plants in their diet on a regular basis.

Monounsaturated fats should make up the largest portion of fat in the diet, as they have proven to have neutral or positive affects on health. In addition, emphasizing monounsaturated fats will help to keep saturated fats, trans fatty acids and omega-6 fatty acids to a modest level. Olive oil (77% mono-fat) and/or canola oil (58% mono-fat) would be the recommended oils to use. Avocados, olives, hazelnuts, pistachios, almonds, macadamia nuts, peanuts and pecans are also excellent sources of monounsaturated fats. These foods also provide valuable vitamins, minerals, phytochemicals and fiber, and when used moderately, make an excellent addition to the diet. The best source of alpha-linolenic acid is flaxseed oil (57% omega-3 and 17% omega-6 fatty acids). Raw flaxseeds, but not the flaxseed oil, contain cyanogenic glucosides, which are converted in the body to thiocyanates. These chemicals may interfere with iodine uptake by the thyroid gland and may increase the risk of goiter (especially when dietary iodine is limited). It has been suggested that intake of raw flaxseed should be restricted to 3-4 tablespoons a day. Cooking inactivates the cyanogenic glucosides, so there is less concern with flaxseed used in baking.


EFAs are involved with producing life energy in our bodies from food substances, and moving that energy throughout our systems. They govern growth, vitality, and mental state. They hook up oxygen, electron transport, and energy in the process of oxidation. Oxidation, the central and most important moment-to-moment living process in our body, is the `burning' of food to produce the energy required for life processes. EFAs are also important in oxygen transfer, hemoglobin production, and control of nutrients through cell membranes. They markedly shorten recovery time from fatigue. And EFAs are also key in preventing damage from hard fats. EFAs are anti-sticky and tend to disperse them. EFAs play a part in almost every function of our body.

[Happyme]

What Essential Fatty Acids do you take?

What are the Essential Fatty acids that you all take, and how much? I use flax meal almost every day and I also take a Omega-3 Fatty Acid Supplement. I take 3 softgels daily with Vitamin E 15 IU, Eicosapentaenoic Acid (from Marine lipids) 900 mg. Docosahexaenoic acid (frome marine lipids) 600 mg. I also cook with Olive oil. Do you think this is OK or does anyone know if I need to add anything.

Happyme

[book]

I take borage oil and cod liver oil, after reading page 136 DANDR on EFA's. You seem to have the Omega 3's covered, perhaps add evening primrose or borage for the gamma lineolic acids?

book

[Happyme]

I plan on adding Evening Primrose Oil as soon as I get to Walmart again.
I have read Leslies post on how it helps with PMS. Thanks Book.

Happyme

[firestarter127]

Weeeeeeeee!!!!!

I'm so happy that this is this week's topic because I need help with this!

OK I am taking:

4x Omega 3 Fish Oil (1000mg)

6x Borage Oil (200 mg GLA)

Am I missing anything here? Does this seem like a reasonable dosage? I have eczema so I'm taking more fish oil that normal to see if it clears up. Also - If I'm taking these two, should I add flaxseed oil, as well? I actually have some in my fridge but don't know if this is overkill.

[kebaldwin]

Back before I started Atkins diet I started taking

[johnand]

Raw flaxseeds, but not the flaxseed oil, contain cyanogenic glucosides, which are converted in the body to thiocyanates. These chemicals may interfere with iodine uptake by the thyroid gland and may increase the risk of goiter (especially when dietary iodine is limited). It has been suggested that intake of raw flaxseed should be restricted to 3-4 tablespoons a day. Cooking inactivates the cyanogenic glucosides, so there is less concern with flaxseed used in baking.

I "assume" ground whole flaxseeds are OK, and don't cause this problem?

[Lady_Hawke]

I bought a Omega 3 for women today. It has :
Omega 3 580 mg
calsium 650 mg
e vitamin 30 mg
d vitamin 5 micro grams
10% DHA
45% EPA

and its mint flavored so if you happen to burp it tastes like mint and not fish.

I also take one multivitamin w/o iron a day.

Anyway, do they have this combo in the states too. And do you think its a good vitamin to take?

Thanks.

[2big4mysize]

Raw flaxseeds, but not the flaxseed oil, contain cyanogenic glucosides, which are converted in the body to thiocyanates. These chemicals may interfere with iodine uptake by the thyroid gland and may increase the risk of goiter (especially when dietary iodine is limited). It has been suggested that intake of raw flaxseed should be restricted to 3-4 tablespoons a day. Cooking inactivates the cyanogenic glucosides, so there is less concern with flaxseed used in baking.

I "assume" ground whole flaxseeds are OK, and don't cause this problem?

ground would be the same as whole cook it and you are safe raw you run the risk same as any other goittrogen food.

[johnand]

Thanks 2big! Answered from the flax guru herself!

[Lady_Hawke]

I bought a Omega 3 for women today. It has :
Omega 3 580 mg
calsium 650 mg
e vitamin 30 mg
d vitamin 5 micro grams
10% DHA
45% EPA

and its mint flavored so if you happen to burp it tastes like mint and not fish.

I also take one multivitamin w/o iron a day.

Anyway, do they have this combo in the states too. And do you think its a good vitamin to take? Or do I need more? Any suggestions?

Thanks.

Is this a good vitamin to take? Or do I need more? Any suggestions? Also, this is going to sound dumb, but when it says to take 3 tablets daily....do I do it al at once or Breakfast lunch dinner?
Thanks!

[2big4mysize]

It will depend on how much you are already getting from your foods. Check the omega rich foods in your Atkins WOE and see if you actually need it. From my nuts. oils, meats and flax i actually have more then Dr Atkins says i need in AFL. His numbers don't match the source Book listed but I'm sure his is based on our way of eating too. he said we need 1000mg 3s, 250 mg of 6s and 250 mg of 9s.

[Lady_Hawke]

It will depend on how much you are already getting from your foods. Check the omega rich foods in your Atkins WOE and see if you actually need it. From my nuts. oils, meats and flax i actually have more then Dr Atkins says i need in AFL. His numbers don't match the source Book listed but I'm sure his is based on our way of eating too. he said we need 1000mg 3s, 250 mg of 6s and 250 mg of 9s.

Thank you! I will!

[Cammy]

Is Fish Oil with Omega 3's sufficient, or do I need the Atkins EFA's??