ESSENTIAL FATTY ACIDS

Essential Fatty Acid Basics

The body can synthesize some of the fats it needs from
the foods you eat. However, two essential fatty acids
cannot be synthesized in the body and can be taken in the
diet from plant foods. Their names-linolenic and linoleic
acid-are not important. What is important is that these
basic fats are used to build specialized fats called
omega-3 and omega-6 fatty acids.1

Omega-3 and omega-6 fatty acids are important in the
normal functioning of all tissues of the body.
Deficiencies are responsible for a host of symptoms and
disorders including abnormalities in the liver and
kidney, changes in the blood, reduced growth rates,
decreased immune function, depression, and skin changes,
including dryness and scaliness. Adequate intake of the
essential fatty acids results in numerous health
benefits. Prevention of atherosclerosis, reduced
incidence of heart disease and stroke, and relief from
the symptoms associated with ulcerative colitis,
menstrual pain, and joint pain have also been documented.
2,3, 4

While supplements and added oils are not typically
necessary in the vegetarian diet, good sources of omega-3
and omega-6 fats should be included daily. It is
important to take these two fats in the proper ratio as
well. Omega-6 fatty acids compete with omega-3 fatty
acids for use in the body, and therefore excessive intake
of omega-6 fatty acids can be a problem. The U.S. diet
has become heavy in omega-6 fats and low in omega-3 fats,
secondary to a reliance on processed foods and oils. It
is necessary to balance this by eating a low-fat diet
that is low in processed foods and with fat mainly coming
from omega-3 fatty acids.

Omega-6 Fatty Acids

Omega-6 fats are found in leafy vegetables, seeds, nuts,
grains, and vegetable oils (corn, safflower, soybean,
cottonseed, sesame, sunflower). Other omega-6 fatty
acids, such as gamma-linolenic acid (GLA), can be found
in more rare oils, including black currant, borage,
evening primrose, and hemp oils.3 Most diets provide
adequate amounts of omega-6 fatty acids.

Plant Foods Rich in Omega-3 Fatty Acids

Green leafy vegetables (lettuce, broccoli, kale,
purslane, spinach, etc.)

Legumes (mungo*, kidney, navy, pinto, or lima beans, peas
or split peas, etc.)

Citrus fruits, melons, cherries

Ground flaxseed

* Mungo beans are particularly high in omega-3 fatty
acids. They are sold in many Indian groceries and may be
found under the name "urid."

Omega-3 Fatty Acids

It is important for vegetarians to include foods that are
rich in omega-3 fatty acids on a daily basis. Alpha-
linolenic acid, a common omega-3 fatty acid, is found in
many vegetables, beans, nuts, seeds, and fruits. The best
source of alpha-linolenic acid is flaxseeds or flaxseed
oil. More concentrated sources can be found in oils such
as canola (also known as rapeseed), soybean, walnut, and
wheat germ. Omega-3 fatty acids can be found in smaller
quantities in nuts, seeds, and soy products, as well as
beans, vegetables, and whole grains. Corn, safflower,
sunflower, and cottonseed oils are generally low in
omega-3s.

Omega-3 Content of Natural Oils5,6

Flaxseed 53-62%

Linseed 53%

Canola 11%

Walnut 10%

Wheat germ 7%

Soybean 7%

Flaxseeds for Omega-3s

Flaxseed oil and ground flaxseeds are particularly good
choices to meet your needs for omega-3 fatty acids. One
teaspoonful of flaxseed oil or a tablespoonful of ground
flaxseed will supply the daily requirement of alpha-
linolenic acid. To protect it from oxygen damage,
flaxseed oil or ground flax seed must be stored in the
refrigerator or the freezer. Use a little in dressings
for salads or baked potatoes. Don't try to cook with this
oil, however, as heat damages its omega-3s.For you to
absorb what you need from flaxseeds, theymust be ground.
Simply put fresh flaxseeds in a spice or coffee grinder
for a few seconds. Some people grind a cup every week or
so and store it in the freezer. A spoonful can be added
to a smoothie or sprinkled on breakfast cereal, a salad,
or other dish.

Pregnancy and Lactation

In pregnancy and lactation, it is especially important to
obtain adequate essential fatty acids from the diet.
Recent research suggests that pregnant women may have
increased needs for these fatty acids, as they are needed
for fetal growth, brain development, learning, and
behavior. Essential fatty acids are also important for
the infant after birth for growth and proper development,
as well as the normal functioning of all tissues of the
body. Infants receive essential fatty acids through
breast milk, so it is important that the mother's diet
contain a good supply of omega-3s. Pregnant somen and
lactating mothers may also opt to take a DHA supplment
(DHA, or docosahexaenoic acid, is a form of omega-3 fatty
acids). A DHA supplement based on cultured microalgae,
under the trademark Neuromins, is available in many
natural food stores.

Fish for Essential Fatty Acids?

Some people may have heard that fish are good sources of
essential fatty acids. However, the high amounts of fat
and cholesterol and the lack of fiber make fish a poor
choice. Fish are also often high in mercury and other
environmental toxins that have no place in an optimal
diet.

Fish oils have been popularized as an aid against
everything from heart problems to arthritis. The bad news
about fish oils is that omega-3s in fish oils are highly
unstable molecules that tend to decompose and, in the
process, unleash dangerous free radicals. Research has
shown that omega-3s are found in a more stable form in
vegetables, fruits, and beans.7, 8

Whether you are interested in promoting cardiovascular
health, ensuring the proper growth and development of
your child, or relieving pain, a vegetarian diet rich in
fruits, vegetables, nuts, seeds, and legumes can help you
achieve adequate intake of the essential fatty acids.

References

1. Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and
Human Metabolism. West Publishing Company, New York,
1995.

2. Linscheer WG, Vergroesen AJ. Lipids. In: Modern
Nutrition in Health and Disease. Shils ME, Olson JA,
Shike M, eds. Lea and Febiger, Philadelphia, 1994.

3. Barnard N. Foods That Fight Pain. Harmony Books, New
York, 1998.

4. Omega-3 fatty acids and depression: new data. Harv
Ment Helath Lett 2003 Jun;19(12):7.

5. Hunter JE. n-3 Fatty acids from vegetable oils. Am J
Clin Nutr 1990;51:809-14.

6. Mantzioris E, James MJ, Gibson RA, Cleland LG. Dietary
substitution with an alpha-linolenic acid-rich vegetable
oil increases eicosapentaenoic acid concentrations in
tissues. Am J Clin Nutr 1994;59:1304-9.

7. Odeleye OE, Watson RR. Health implications of the n-3
fatty acids. Am J Clin Nutr 1991;53:177-8.

8. Kinsella JE. Reply to O Odeleye and R Watson. Am J
Clin Nutr 1991;53:178.

http://www.pcrm.org/health/prevmed/ess_fat_acids.html

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Since newsgroup posts are being removed
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this post may be reposted several times.

'The primary sources of ALA are selected seeds, nuts, and legumes
(flaxseed, hempseed, canola, walnuts, and soy) and the green leaves
of plants, including phytoplankton and algae.'
http://tinyurl.com/65xn7

Plant Foods Rich in Omega-3 Fatty Acids

Green leafy vegetables (lettuce, broccoli, kale,
purslane, spinach, etc.)

Legumes (mungo*, kidney, navy, pinto, or lima beans, peas
or split peas, etc.)

Citrus fruits, melons, cherries

Ground flaxseed

http://www.pcrm.org/health/prevmed/ess_fat_acids.html

That as well.

Look again.

Naturally.

About 50% eat meat, Most of the rest are vegetarian, and a few
are strict vegetarians (dietary vegans).

Plant ALA.  See above.