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Unrefined
Fats Essential
for
A Healthy and Disease-Free Life
by Charlie Skeen
January 29 , 2010
While our body requires the right type of fats in the proper balance to be healthy, the evidence demonstrates that a diet too high in fats and consisting mostly of processed oils and fats such as hydrogenated, or “trans fats”, promote obesity, vascular disease such as heart attack and stroke, high blood pressure, cardiovascular disease, diabetes, liver and gall bladder disorders, cancers, low energy, increased clotting and blockages of the blood vessels, elevated LDL and reduced HDL resulting in high cholesterol that is more prone to sticking to the blood vessel wall, high triglycerides, weakened immune system, eye disorders, inflammatory conditions, pain, arthritis, skin problems, immune and mental disorders, hormone imbalances, and other health problems.
Essential Fatty Acids
The right kind of fats, also known as essential fatty acids, can assist
in not only preventing these health problems, but can also reverse these
conditions. They are called essential because our body cannot make them.
These fats are made up of two groups. The first group is called omega-6
series consisting of linoleic acid (LA), gamma-linolenic acid (GLA),
dihomo-gama linolenic acid (DGLA), and arachidonic acid (AA). The second
group is omega-3 known as alpha-linolenic-acid (ALA) and eicosapentaenoic
acid (EPA) and docohexaenoic acid (DHA).
An Overview of Fatty
Acids
There are basically two types of fatty acids, saturated and unsaturated.
The differences will be explained in more detail below. These fatty
acids are used by the body in many ways, as a source of fuel or energy,
to transport the fat-soluble vitamins A, D, E, and K, and convert carotene
to vitamin A as needed. They also surround, protect, and keep in place
internal organs such the heart, liver, and kidneys. Fatty acids also
act as insulation to protect the body from environmental changes and
preserve body heat, and provide essential material that keeps the cells
and nervous system healthy.
To appreciate how
fat can harm us and help us we need to understand the different types
of fat.
Saturated Fat
Saturated fat comes mainly from animal products such as cheese, butter,
eggs, and meats, but can also can be found in plant foods such as coconut
(92%), palm kernel (83%), peanut (18%), and cottonseed (30%). Saturated
fat is not a nutrient and is not essential to the body, but can be used
as a source of fuel. This type of fat is very heavy and solid at room
temperature because its carbon molecules are filled, or saturated, with
hydrogen molecules. This makes it is very stable against rancidity even
when subjected to high heat when cooking. At one time it was thought
that saturated fat would prevent the body from using the essential fatty
acids, omega-6 and omega-3, from being used. But research shows that
this is not the case. Saturated fat has also been blamed for causing
heart disease with the result that many people have reduced their intake
in favor of the polyunsaturated oils such as corn, safflower, soy, and
sunflower, and the more recent polyunsaturated oils on the market.
Saturated Fat is Wrongly
Implicated In Heart Disease
Prior to the early 1900's fats and oils came primarily from lard (pig
fat), tallow (beef fat), butter, olive and coconut oils. Other sources
of fat included the meats of animals such as beef, turkey, chicken,
deer, and fish, and whole grains, nuts and seeds. There was very little
use of oils from plants such as corn, soy, safflower, and sunflower.
That’s because they easily became rancid becoming unpalatable, and when
used for frying they would smoke when exposed to high temperatures.
Its interesting to note that while people at that time had a high amount
of saturated fat in their diet they did not have the cardiovascular
disease and obesity that people have today.
Increased Production
and Consumption of Processed and Refined Sugar and Foods
There are several reason for this. One such reason is that they ate
less sugar and did not have the huge amount of processed and refined
starches and sugars that are available today. Since the late 1900's
and in particular after World War II, the public has been subjected
to the growth of commercial food products made from sugar and refined
starches such as flour, corn syrup, sucrose, and fructose. The commercial
food industry has continued to manufacture for the last 60 years great
quantities of processed foods such as cakes, doughnuts, pies, cookies,
and all kinds of fancy desserts, candies, pizzas, breads, pastas, all
kinds of chips, fries, and ready-to-eat breakfast cereals.
Sugar Consumption
in the United States
In 1900 the average yearly consumption of sugar was about 88 pounds
per person per year. By 1970 that grew to 125 pounds. Then by 1996 it
climbed to 152 pounds per person per year. Carbonated drinks account
for a large part of this sugar. In 1975 the American public drank an
average of 292 cans of soda per person a year. But by 1998 it increased
to 585 cans. Sugar is also added to such foods as salad dressings, fruit
drinks, baby food, canned foods, and hot dogs.
Increased Calories
and Reduced Physical Activity - A Bad Combination
Besides sugar, the overall increase of calories has increased as well.
Note what the publication What Do American’s Eat published
by the United States Department of Agriculture has to say on this subject:
| Evidence
from various sources suggests that the average American now consumes
more food, more snacks, bigger portions, and more calories than
in 1970. A 15% increase during 1979-94 in the level of food energy
(calories) in the U.S. per capita food supply reflects higher levels
of all three energy-yielding nutrients: carbohydrates, fat, and
protein. More calories, along with reductions in average physical
activity (or energy expenditure), are behind the increase in obesity
among adults, adolescents, and children in America. In fact, one-third
of adults were overweight in the early 1990's compared with one-quarter
in the late 1970's. What Do American Eat, Agriculture Fact Book, 1998 |
Hyperglycemia - High
Blood Sugar - A Growing Problem
Excessive consumption of refined and processed starches and sugars break
down into glucose too fast producing hyperglycemia, or high blood sugar.
The excess glucose then overstimulates the pancreas which releases too
much insulin causing hypoglycemia, or low blood sugar. If this cycle
of alternating high and low blood sugar continues the person becomes
insulin resistant. This means that the cells of the body can no longer
respond to the insulin because the process that allows the body to pick
up glucose by these cells breaks down. Once this occurs the person would
remain in a constant state of hyperglycemia, or high blood sugar. The
cells and tissues of the body become starved and cannot produce the
energy required to function properly resulting in extreme fatigue.
Excessive Insulin
Production Creates a Vicious Cycle
The excessive release of insulin produced from a diet high in sugars
and processed starches also causes the body to produce too much arachidonic
acid and ecosanoids called leukotrienes, such as LT- 4, which promote
inflammation, arthritis, cardiovascular disease, and cancers. Based
on a research study it has been demonstrated that the LT4 - leukotriene
can also stimulate the production of even higher amounts of insulin.
An individual on a diet made up of too many sugars and processed starches
would create a very unhealthy cycle of excessive insulin release that
would exhaust the pancreas and terminate in one or more of the many
health problems just mentioned.
Insulin Resistance
Leads to Serious and Life Threatening Health Problems
Besides abnormal weight gain due to excessive fat accumulation from
a malfunctioning metabolism , other long-term damaging effects of insulin
resistance include high blood pressure, high triglycerides and LDL (bad)
cholesterol, and low HDL (good) cholesterol contributing to atherosclerosis.
This is where the yellowish plaques of cholesterol, lipids, or blood
fats, and cellular debris accumulate on the inner walls of large and
medium-sized arteries. These factors cause the walls of these blood
vessels to become thick, fibrotic, and calcified, reducing, and in some
cases blocking, the flow of blood. These lesions on the walls of the
arteries are the major causes of coronary heart disease, angina pectoris
(chest pain or discomfort due to coronary heart disease), myocardial
infarction (death of heart muscle), and other cardiac disorders.
Harmful Chemicals
- AGEs
The abnormally high amounts of blood glucose (sugar) also reacts with
proteins in the body producing a group of harmful chemicals called AGEs,
advanced glycation end products. AGEs have been found to promote cataracts
by cross linking the crystalline lens of the eye, quicken the aging
process, reduce muscle function, and contribute to Alzheimer’s Disease,
cardiovascular disease, and stroke. Researchers also feel that the combination
of insulin resistance and AGEs produce many of the complications associated
with diabetes.
Increase In Type-II
Diabetes in the United States
If a person did not eventually correct their dietary habits and improve
their lifestyle with the necessary exercise program, and continued with
a high sugar diet and remained overweight or obese, the blood sugar
levels would become dangerously high because the cells and tissues cannot
remove the excess sugar from the blood. In the attempt to lower the
blood sugar the pancreas eventually becomes exhausted and could no longer
produce enough insulin, or none at all. The person now becomes what
is called a type-2 diabetic. This condition is also called adult-onset
diabetes or noninsulin dependent diabetes mellitus (NIDDM).
Type-II Diabetes is
Becoming An Epidemic in America
From 1990 to 1998 type-2 diabetes in the adult population has risen
33% among all age groups and 70% between the ages of 30 to 39 years.
In adults, type 2 diabetes accounts for about 90% to 95% of all diagnosed
cases of diabetes. It’s been noted that as more people become obese
the cases of diabetes increases as well. Statistics showed in 1991 that
there was one in eight Americans who were obese. However, in 1998 that
changed to 1 in 5. The number of cases of diabetes also increased. Data
from the 2007 National Diabetes Fact Sheet shows that diabetes continues
to increase. There were 17.9 million people diagnosed, 5.7 million undiagnosed,
and 57 million who were pre-diabetic. Diabetes was the seventh leading
cause of death listed on U.S. death certificates in 2006. This ranking
is based on the 72,507 death certificates in 2006 in which diabetes
was listed as the underlying cause of death. According to death certificate
reports, diabetes contributed to a total of 233,619 deaths in 2005,
the latest year for which data on contributing causes of death are available.
Besides the complications and physical suffering from diabetes the monetary
costs of undiagnosed diabetes, pre-diabetes, and gestational diabetes
brings the total cost of diabetes in the United States in 2007 to $218
billion.
Saturated Fat from
Coconut Oil
While eating some saturated animal fat is fine we would not want to
overindulge in excess of the more essential fatty acids. In fact, some
saturated fat is required as it assists the body in using the essential
fatty acids. One source of saturated fatty acid that would be good to
include on a daily basis is unprocessed coconut oil. At one time it
was thought that its saturated fat was harmful. But the coconut oil
being used in the research was hydrogenated which is very harmful to
the body.
The Benefits of Natural
Unprocessed Coconut Oil
Over the years many myths about coconut oil have been circulated. But
I want you to please note what researchers have discovered about what
coconut oil doesn’t do and what it does do.
| All natural unprocessed coconut oil does not promote: | |
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high triglycerides or cholesterol |
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blockage of the arteries |
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heart disease |
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weight gain (does not promote abnormal fat deposits) |
| All natural unprocessed coconut promotes these health benefits: | |
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An excellent source of energy due to its short chain fatty acid structure. |
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Promotes weight loss due to improved metabolism (fat burning). |
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Improves bowel health for improved digestion and nutrient absorption. |
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Contains nutrients to support good health. |
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Reduces the risk of blocked arteries and heart disease. |
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Reduces the risk of cancer. |
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Promotes healthy skin by helping to keep it smooth and soft. |
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Reduces premature aging and wrinkling of the skin. |
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Reduces the risk of skin blemishes and cancers. |
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Contains lauric acid which converts into monolaurin in the body to combat bacterial, viral, and fungal infections such as yeast. |
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Promotes a healthy immune system. |
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Helps to protect the body against free radical damage. |
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Supports healthy bone tissue. |
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Promotes healthy blood sugar levels for the prevention of diabetes. |
Dr. Mary Enig Commnets
on Coconut Oil
As for other benefits please note what Dr. Mary Enig who is a Ph.D.
nutritionist/biochemist and one of the world’s leading authorities on
fats and oils has to say about coconut oil, in particular lauric acid
found in its fat. She states, “Approximately 50% of the fatty acids
in coconut fat are lauric acid. Lauric acid is a medium chain fatty
acid, which has the additional beneficial function of being formed into
monolaurin in the human or animal body. Monolaurin is the antiviral,
antibacterial, and antiprotozoal monoglyceride used by the human or
animal to destroy lipid coated viruses such as HIV, herpes, cytomegalovirus,
influenza, various pathogenic bacteria including listeria monocytogenes
and heliobacter pylori, and protozoa such as giardia lamblia. Some studies
have also shown some antimicrobial effects of the free lauric acid."
Final Comments on
All Natural Unprocessed Coconut Oil
Since coconut oil is a medium chain fatty acid it will contain fewer
calories over other forms of saturated fats from animal sources. It
is excellent for cooking as it stands up to heat and does not become
rancid, harming the body, and is considered the healthiest oil for cooking.
It has a long shelf life and a mild delicate flavor that allows it to
be used in making healthy blended drinks and can be added to your foods
such as a salad dressing or in cooked organic whole grain cereals prepared
as a meal.
Monounsaturated Oils -Omega-9
This fat is a combination of saturated and polyunsaturated oils. Its
18 carbon molecules are not completely saturated with hydrogen molecules.
Monounsaturated oil is referred to as omega-9 as the 9th carbon molecule
from the left of the 18 carbon long fat is missing a hydrogen molecule
resulting in what is called a mono (one) double-bond. At the site of
this double-bond 2 carbons are missing a hydrogen molecule making them
unsaturated allowing the fat to be liquid at room temperature and solid
when refrigerated. The amount of essential fatty acids, omega-6 and
omega-3, is very low. For example, olive oil, one of the most well known
monounsaturated oils due to the press from the study of the Mediterranean
diet, is about 82% monounsaturated, 8% polyunsaturated, and 10% saturated.
Reduced Risk of Cardiovascular Disease
While this type of fat is not essential, researchers have found that
it helps to lower the risk of cardiovascular disease because of its
ability to reduce the Low-density lipoproteins (LDLs) which carry the
cholesterol from the liver into the blood vessels increasing the likelihood
of deposits on the arteries. But the high-density lipoproteins (HDLs)
which carries the cholesterol from the blood vessels to the liver where
it is broken down and eliminated are not reduced.
Olive and Sesame Seed Oil
The two oils I recommend in the diet are olive and sesame seed because
they have been used for centuries and have proven benefits. (Before
using olive oil please read below under Most Olive Oil is Factory
Produced.) Other sources of monounsaturated oil such as avocado,
almond, apricot kernel, peanut, and canola oil are usually more processed
and I do not recommend their use. Since olive oil is high in monounsaturated
oil, 82%, and low in polyunsaturated oil, 8%, it is more stable against
oxygen and heat which causes rancidity. And while sesame seed oil is
lower in monounsaturated oil, 46%, and higher in polyunsaturated oil,
41%, an antioxidant naturally found in sesame oil called sesamol protects
it against rancidity due to oxygen in the environment. Both olive and
sesame oil can be used directly on your food such as in a salad and
for cooking because they are more stable when exposed to heat. However,
avoid frying and extreme temperatures, especially above 320oF.
Most Olive Oil is
Factory Produced
Because olive oil has received so much press about its benefits there
is an increased demand for it. This has caused a lot of producers to
use automation and mass production. To keep up with the demand machines
are used to harvest the olives, good along with the bad, including leaves
and twigs which should be separated before preparation. The transportation
and storage of the olives are such that they get badly damaged and moldy.
To separate the oil from the olives they are put in a centrifuge and
washed with hot water. This process washes away the health promoting
benefits of the antioxidants and other nutrients. As a result, the factory
produced olive oil will only have a shelf life of just a few months,
whereas olive oil that has been properly prepared and extracted the
old fashioned way can last for two to three years. To add insult to
injury a lot of the factory produced olive oil is diluted with other
cheaper processed oils. In 1996 the FDA found that 96% of the olive
oils tested labeled 100% olive oil were diluted with other oils such
as corn, soy, hazelnut, and sunflower. Because of their processing,
these oils are toxic to the body and not fit for human consumption.
When olive oil is diluted with these chemically treated and heated toxic
oils all of the benefits are rendered useless and the hybrid olive oil
mix can now contribute to health problems. It can still be labeled pure
olive oil on the bottle because the FDA does not require that it be
100% olive oil.
Pure High Quality
Olive Oil
To derive the health benefits from olive oil it must be100% “extra virgin”
olive oil made from healthy olives mechanically pressed with an acidity
level of less than 1%. A study in Italy revealed that only 40% of the
olive oils labeled “extra virgin” actually met those standards.
Olive Oil Prepared
the Old Fashioned Way
Just because a bottle of olive oil may say pure and extra virgin and
is less than 1% acidity, that is no guarantee of its purity. To produce
real olive oil it needs to be done the old fashioned way which is to
grow them without chemicals, hand pick the best olives when mature,
wash them in pure uncontaminated water very carefully so as not to wash
away the beneficial vitamins, essential fatty acids, antioxidants, and
other naturally occurring nutrients that protect against cardiovascular
disease and cancer, and then mill them within 24 to 48 hours of harvesting
with a stone wheel, or press them slowly in a mechanical press to avoid
heat. The olive oil should smell and taste like fresh olives and when
swallowed should not have a slight burning sensation due to rancidity.
I have smelled and tasted several brands of olive oil claiming to be
“extra virgin” and 100% olive oil and none of them smelled or tasted
like fresh olives. They all smelled and tasted rancid with a burning
sensation after I swallowed the olive oil. If you cannot find any pure
“extra virgin” olive oil that smells and taste like real fresh olives
I highly suggest you avoid using olive oil. You can still get the benefits
of monounsaturated fat by using unrefined sesame oil and eating foods
such as avocados, almonds, and pistachios.
Quality of Sesame
Oil
Sesame seed oil should be unrefined and cold pressed and stored in a
dark amber bottle or metal container to protect it from light. The oil
should look dark and cloudy with sediment in the bottom of the bottle
that blends with the rest of the oil when the bottle is shaken. It should
also have a slightly nutty flavor. Avoid sesame oil that is clear and
packed in a clear bottle because this means the oil has been refined.
Essential Fatty Acids
- Healthy Forms of Polyunsaturated Oils
The final category of fats, and the most important, is essential fatty
acids because our body requires them to be healthy and must be obtained
from food as our body cannot produce them. Due to their having the fewest
amount of hydrogen molecules attached to the 18 carbon molecules they
are called polyunsaturated oils because of their ability to remain liquid
at room temperature and when refrigerated.
Omega-6 and Omega-3
There are two main categories of essential fatty acids. These two essential
fatty acids are called linoleic acid (LA), also known as omega-6, and
alpha-linolenic acid (ALA), known as omega-3. Both omega-6 and omega-3
come from plants, nuts, seeds, fruits, vegetables, grains and commonly
consumed types of fish. The greener the plant the higher the amount
of omega-3. The major difference is that only the fish will contain
omega-3 in the forms of EPA and DHA. The fish do not produce EPA and
DHA but actually obtain it form the various sea plants that they eat,
or from the other fish they eat which eat the plants containing EPA
and DHA.
Gamma-Linolenic Acid
(GLA)
When the body has a sufficient supply of these essential fatty acids
it can convert them into other forms. Linoleic acid can be converted
into gamma-linolenic acid (GLA) in a healthy body, however, if the conditions
are not right, or the person has vascular disease or diabetes, the conversion
process will not take place. Nutrients required for the conversion process
are magnesium, zinc, and the vitamins B3, B6, C, and E. To insure adequate
levels of GLA more direct sources can be utilized such as spirulina,
or the oils of borage, black currant, and evening primrose.
Arachidonic Acid
Linoleic acid can also be converted into another omega-6 fatty acid
called arachidonic acid (AA).
Some scientists say that arachidonic acid is essential while others
do not, since the body can produce it from linoleic acid. The majority
of Americans get too much of this fatty acid.
EPA and DHA
Alpha-linolenic acid (omega-3) from plants, grains, nuts, and seeds
can be converted into EPA and DHA but research shows it does so very
slowly, in lower amounts, and for some not at all due to their genetic
makeup, or overall poor health and nutritional status, and aging. To
insure adequate amounts, 500 to 1,000 mg each daily, consume fish such
as salmon, sardine, tuna, lake trout, anchovy, and pilchard which contain
omega-3 fatty acids, EPA and DHA, two or three times a week, or take
a fish oil supplement. Further on in this article you will find a more
extensive list of commonly consumed fish showing the content of EPA
and DHA.
| The Many Benefits of EPA and DHA | |
| Both EPA and DHA are considered omega-3 fatty acids. The benefits of EPA/DHA are listed below. | |
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Support a healthy cardiovascular and nervous system, respiratory and digestive health, cell function, control inflammation, and support joint health and function when converted into hormone-like compounds called prostaglandins that regulate their activity. |
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Normalize ocular pressure in the eyes reducing the risk of glaucoma. |
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High levels of DHA in the eye indicates it is required for healthy vision. |
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Improve arterial elasticity for healthier blood pressure levels and circulation. |
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Help to maintain healthy triglyceride levels. |
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Cell function. |
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Prevent excess clotting of blood and arterial blockage. |
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Reduce the risk of heart disease and stroke. |
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Stabilize heart rhythm. |
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Improve and maintain skin health. |
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Healthy immune system function. |
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Research shows that DHA is a major fatty acid in the brain supporting healthy brain function. It is used in forming neural transmitters, such as phosphatidylserine for improved mood assisting in overcoming depression and other mental disorders. We produce less as we age. |
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DHA is also required for the proper development of infants and children’s brains. |
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Help prevent the skin from drying and flaking. |
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Cushion organs and tissues. |
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Insulate body against heat loss. |
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Used as an energy source. |
Essential Fatty Acids
and Their Involvement in the Body
The human body cannot be healthy without the essential fatty acids,
LA and ALA, and DHA and EPA. Besides being used as a source of energy,
they are required to maintain the health of every cell in the body.
In order for cells to carry out their everyday processes the cell wall
must be flexible, have self-sealing properties, and selective permeability.
In other words, the cell walls must be able to only allow certain things
to enter that would assist the cell in its function and survival, be
able to expel waste and any material that it no longer requires, and
be able to prevent any harmful material from entering. A deficiency,
or imbalance, of essential fatty acids could weaken the cell wall, becoming
harder and inflexible, and lose its ability to release toxic waste,
allow nutrients and other essential material to enter the cell causing
body systems to break down such as skeletal, endocrine, and cardiovascular,
as well the joints. These essential fatty acids are required for the
transport and breakdown of cholesterol, thyroid and adrenal gland function,
healthy metabolism and weight control, normal growth, healthy blood
and arteries, immune system function, and healthy eye, nerve, and brain
tissue. For example, DHA, a part of the omega-3 family, is found in
high amounts in the brain and nervous system.
Deficiencies of Essential
Fatty Acids
When there is a deficiency of these essential fatty acids it can lead
to retarded growth, low body weight, infertility, liver problems and
gallstones, impaired immune system making the person more prone to infections,
skin disorders such as dry scaly skin and eczema, loss of hair and problems
with the finger nails.
Eicosanoid Production
and Balance for Good Health
A very important area for their essentiality is their involvement in
the production of eicosanoids, hormone-like messengers, known as prostaglandins,
prostacyclins, thromboxanes and leukotrienes, which control dozens of
vital functions such as immunity, blood clotting, blood pressure, pain
and inflammation. For good health these eicosanoids need to be in balance
at all times. When they are out of balance there is an increased risk
of disease.
Too Much Linoleic
Acid - Omega-6
In the United States, and areas of the world where there is an imbalance,
or deficiency, of essential fatty acids many people suffer from heart
disease, high blood pressure, heart attacks, strokes, diabetes, obesity,
skin problems, various cancers, osteoporosis, muscle aches and pains,
stiffness, digestive disorders such as inflammatory bowel disease, immune
system dysfunctions, various forms of arthritis, and mental disorders
such as Alzheimer’s disease, and many other health problems.
A major contributing factor to this imbalance is that people consume too much omega-6 fatty acids and not enough omega-3, including EPA and DHA. The higher amounts of omega-6 also can prevent the body from converting alpha-linolenic acid into DHA essential to brain development and growth and eye health. DHA also works with EPA to maintain a healthy cardiovascular system. The ratio of omega-6 to omega-3 in many cases can range from 20:1 and higher. This means they are taking twenty times more omega-6 than omega-3. Healthier ratios would be 4:1 or 1:1.
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Too Many Refined Oils
with High Levels of Omega-6
One of the main reasons people are getting too much omega-6 is because
they are using oils that are high in linoleic acid (LA), also known
as omega-6. These oils are called polyunsaturated fatty acids, or PUFAs.
A list of some of these oils include soy oil 51% LA , cottonseed oil
52% LA, sunflower oil 48 to 74% LA, high oleic and sunflower 82% LA.
Corn and safflower oil can have a ratio of 30:1 to 100:1 of LA. These
oils are used by people for cooking, putting on salads, and are found
everywhere in the foods found on grocery and health food store shelves
such as salad dressings, mayonnaise, crackers, cookies, candy, ice cream,
breads, peanut butter, doughnuts, boxed cereals, prepared frozen dinners,
and chips.
The Danger of Refined
Oils and Fats
Besides the fact that these oils contain too much omega-6 they are also
extracted and refined in such a way that they are harmful to the body.
Most of the oils on the market are extracted with extremely high heat
and chemicals such as hexane. After extraction they are then bleached
and treated with chemicals making them colorless and tasteless able
to sit on a store shelve for a long time. Other oils are expeller pressed
without the aid of chemicals with lower amounts of heat produced during
the refining process. However, after their extraction they are then
subjected to further steps of processing that involves high heat and
alkaline chemicals.
Nutritional and Health
Benefits Destroyed
Unlike unrefined oils, refined oils have had many of their nutritional
and health benefits removed. They have been depleted of minerals such
as calcium, magnesium, copper, phosphorous, and iron, vitamin E, beta-carotene,
chlorophyll and lecithin.
High Heat Changes
the Oils and Fats from Good to Bad
In the processing of these polyunsaturated oils they are often subjected
to temperatures over 4500 Fahrenheit. You only need a temperature
over 3200 Fahrenheit to turn these oils from the natural
cis form into a synthetic and deadly form of fat called “trans-fatty
acids”. It has been demonstrated many times over that the these trans-fatty
acids interfere with the transformation of essential fatty acids into
the health-building fatty acids and prostaglandins. And as you read
earlier, any disruption in the essential fatty acid balance would wreak
havoc on the health contributing to a variety of metabolic disorders
such as heart disease, arthritis, and cancer. Besides the refined oils
mentioned above, two of the most popular sources of trans-fatty acids
used by 95% of the people in the United States is margarine and shortening.
A Bad Situation Made
Even Worse
When these forms of refined oils and fats are used at home for frying
and baking with temperatures above 3200 Fahrenheit, they
form even more trans-fatty acids increasing their deadly effects on
the health of the body even further. Other toxic compounds form as well
when oil is used repeatedly for deep frying such as in restaurants.
The fatty acids begin to break down and come together producing long
chains of molecules called synthetic polymers which can be found in
waxes used to put a durable finish on cars.
Too Much Arachidonic
Acid Leads to Too Much PGE2
Arachidonic acid is considered an essential fatty acid and is required
by the body for good health. For example, it is required for the repair
and growth of muscle tissue, healthy brain function, and early neurological
development of children. The body can produce arachidonic acid from
omega-6 fatty acids and is found abundantly in animal meats such as
steak, chicken, turkey, and from dairy, eggs, and peanuts. It’s interesting
to note that if the animals just listed are fed a diet of corn, and
most are today, they will have very high amounts of arachidonic acid.
The reason for this is because corn is very high in omega-6 causing
them to produce higher amounts of arachidonic acid. While needed by
the body, too much can produce an imbalance in the eicosanoids mentioned
earlier under Eicosanoid Production and Balance for Good Health.
This is a result of people using too many oils high in omega-6 and low
in omega-3 coupled with their intake of animal meats, dairy, eggs, and
peanuts and peanut butter. When too much omega-6 fatty acids are taken
in the body it will overproduce arachidonic acid which in turn causes
an overproduction of PGE2, a prostaglandin.
Prostaglandins and
Your Health
As you will recall under the information on omega-6 and omega-3 we found
that they are required by the body to produce and keep in balance what
are called eicosanoids. One of those groups is called prostaglandins.
These hormone-like compounds are broken down into what’s called the
“E” series, PGE1, PGE2, and PGE3. To be healthy and fight disease they
must be in balance. We will first look at PGE2 and see how an excess
can negatively influence our health.
| PGE2 | |
| When the body takes in too much arachidonic acid (AA) from the overuse of animal meats, dairy, eggs, and peanut butter, coupled with consuming too much omega-6 fatty acids, an excess of PGE2 is the result. While some PGE2 is required an excess contributes to the following negative health effects: | |
| • |
Promotes pain and inflammation. |
| • |
Promotes excessive blood clotting. |
| • |
Harmful to the cardiovascular system. |
| • |
Stimulates bone resorption (breakdown of bone tissue) interfering with the rebuilding of bone tissue contributing to osteoporosis. |
| Excess Arachidonic Acid (AA) Also Promotes Excess Leukotrienes |
|
| AA also releases leukotrienes which under normal circumstances helps the body in the healing and repair of wounds and injuries. However, an excess can produce their own set of negative health effects: | |
• |
Promotes the formation of lumps in the breast. |
• |
Inflammatory conditions such as ulcerative colitis, IBD and arthritis. |
• |
Destruction of the joints leading to arthritis. |
• |
Promotes auto immune diseases such as rheumatoid arthritis and lupus, asthma, dermatitis, rhinitis, and psoriasis. |
• |
Gout. |
• |
Asthma. |
• |
Allergies. |
• |
Cardiovascular disease. |
• |
Kidney Problems. |
• |
Pulmonary problems. |
• |
Bronchoconstriction (narrowing of the bronchi due to excessive constriction reducing airflow) |
• |
Respiratory distress (difficulty breathing). |
• |
Stimulate the release of insulin promoting insulin resistance and type-2 diabetes. |
• |
Promote the production of mucus. |
• |
Inhibit the production of antibodies reducing the body’s ability to fight bacteria, viruses, or other antigenic substances. |
• |
Increases the risk of microvascular (capillaries, arterioles, and venules) permeability (negatively affects the passage and flow rate of substances through the walls in these smaller blood vessels. |
| Excessive
AA and PGE2 also stimulate abnormal cell division and growth and can be directly linked to cancers and tumors. |
Inflammation, Aches, and Pains
Much of the inflamation and the aches and pains that people suffer from are due to the excessively high levels of PGE2 and leukotrienes produced from the high amounts of arachidonic acid. They are also involved in the destruction of the bones and joints contributing to osteoporosis and arthritis.
Now that you have seen the negative effects of PGE2, please note the beneficial effects of PGE1 and PGE2 below.
| PGE1 | |
| PGE1 is produced from the essential fatty acid linoleic acid, also known as omega-6. Below is a list of its involvement in keeping the body healthy and fighting disease. | |
| • |
Strengthens immune system function - activates T-cells which destroy cancer and other unwanted substances that could harm the cells of the body. |
| • |
Normalizes mutated cells promoting reversal of cancer. |
| • |
Promotes the production of human growth hormone (HGH). |
| • |
Increases dilation of blood vessels for improved blood flow (circulation). |
| • |
Inhibits the clotting of blood. |
| • |
Fights inflamation. |
| • |
Reduces pain. |
| • |
Promotes bronchodilation for better airflow and improved breathing. |
| • |
Protects against heart disease. |
| • |
Reduces stomach acidity. |
| • |
Reduces the need for sleep. |
| • |
Promotes healthy brain function. |
| • |
Reduces the release of histamine improving and eliminating allergy symptoms. |
| • |
Strengthens the lymphatic system. |
| • |
Can help to alleviate dry eye syndrome. |
| • |
Inhibits the release of insulin and supporting healthy blood sugar levels by helping to regulate the action of insulin. |
| • |
Promotes healthy metabolism and healthy weight loss. |
| • |
Works with GLA, also produced from omega-6, to reduce craving for alcohol and helps to restore liver and brain function. |
| • |
Inhibits the production of cholesterol. |
| • |
Research reveals that Multiple Sclerosis is thought to be in part a deficiency of PGE1 because it is not being converted from linoleic acid. |
| • |
Human growth factor - stimulates growth that has been suppressed. |
| • |
Problems such as prostate, PMS, breast lumps, weak and brittle finger nails, and children who are hyperactive oftentimes have a deficiency in PGE1. |
PGE3
PGE3 is formed from omega-3 alpha-linolenic (ALA), and EPA and DHA formed
from ALA, and directly from fish. PGE3 supports a healthy cardiovascular
system and heart health by improving and maintaining healthy blood flow,
reduce lipid (blood fat) levels, improves good cholesterol HDL and lower
the bad LDL which assist in cleaning the arteries of excess cholesterol
and fats, prevent excessive clotting, reduces blood pressure, encourages
circulation preventing the death of tissues that result from an interruption
of blood flow due to health issues such as heart attacks and strokes.
PGE3 also has many of the same beneficial effects as PGE1 and some others,
and they both have their own anti-inflammatory properties.
Unrefined Essential
Fatty Acids Promote Health and Well Being
If your goal is to be healthy and reduce your risk of diseases such
as cancer, heart disease, stroke, type-II diabetes, obesity and others,
it is absolutely essential that you eliminate the refined fats and oils
and consume the unrefined essential fatty acids, omega-6 and omega-3,
with a ratio of at least 4:1.
How to Improve Your
Overall Essential Fatty-Acid Profile
This section will cover what we can do to improve our overall essential
fatty-acid profile.
Bad Fats and Oils
That Should Be Eliminated
Margarine
Shortening
Safflower Oil
Sunflower Oil
Soy Oil
Corn Oil
Cotton Seed Oil
Canola Oil (rapeseed) See information below on canola oil.
Canola Studies
Piglets given this new oil showed signs of vitamin E deficiency even
though they were given E, low platelet count and size, and increased
bleeding times. Rats purposely bred to have high blood pressure and
stroke had reduced life-spans when included in their diet.
Canola Oil Not Suitable
for Health
These studies, and others, demonstrate that canola oil is not suitable
for cardiovascular health and is associated with fibrotic lesions of
the heart. Also, due to its influence on slowing cell growth, the FDA
will not permit its use in infant formulas.
An Unnatural and Unbalanced
Fat
Because canola oil is high omega-3 it can easily become rancid and smell
when exposed to oxygen and heat. To prevent this it is chemically refined
to remove most of the omega-3 fatty acids and deodorized which converts
the remaining omega-3 to trans-fatty acids which are harmful to the
cells of the body. When testing for trans-fats in commercial liquid
oil the University of Florida found levels as high as 4.6 percent even
though the Canadian government reported 0.2 percent.
Refined Oils In Pre-Packaged
and Processed Foods
Besides these oils there are many other more recently developed processed
oils that should not be used. Besides being high in omega-6 fatty acids
such as safflower, corn, soy, and sunflower oils, they are also highly
refined and contain trans-fatty acids. These oils are found in many
processed pre-packaged foods such as frozen dinners, canned goods, mayonnaise,
salad dressings, pasta sauces, ice cream and other desserts. Also, chips,
candy, pastries, pies, doughnuts, cookies and other highly refined starch
products. These same oils are also found in so-called healthier pre-packaged
foods found in health food stores. Look at the list of ingredients on
these packages and you will find that almost all of them contain these
refined oils. These oils are also found in their chips, candy, cookies,
doughnuts, breads, pastries, and other supposedly healthier versions
of prepackaged foods.
Get Your Essential
Fats Naturally
When you separate the oil from the plant, seed, or nut, you are also
eliminating the many nutritional benefits such as antioxidants, vitamins
and minerals of the natural food. The best and healthier way to get
our essential fatty-acids in a proper balance is to eat as much of our
food in its natural state such as fresh fruits and vegetables, whole
grains (not boxed cereals), legumes, raw nuts and seeds (not peanuts),
eliminate or reduce the intake of red meat and dairy and eat more fish
three times a week for the omega-3 EPA and DHA content. If you don’t
like fish then take a high quality
fish oil supplement. The suggested supplemental intake would a minium
of 1,000 mg each of EPA and DHA daily. Besides cardiovascular and brain,
research continues to reveal the many other health promoting benefits
of getting sufficient levels of EPA and DHA. See under The Many
Benefits of EPA and DHA.
The
Content of EPA and DHA (in mg) in
Commonly Consumed Types of Fish
| Fish and Seafood | EPA |
DHA
|
EPA+DHA |
| Per
3 oz (85 g) serving |
|||
| Atlantic Salmon (wild) | 349 |
1215 |
1564 |
| Pacific Herring | 1056 |
751 |
1807 |
| Atlantic Herring | 773 |
939 |
1712 |
| Bluefin Tuna | 309 |
970 |
1279 |
| Pink Salmon (wild) | 456 |
638 |
1094 |
| Coho Salmon (wild) | 341 |
559 |
900 |
| Mackerel (canned) | 369 |
677 |
1046 |
| Sockeye Salmon (wild) | 451 |
595 |
1046 |
| Chum Salmon (canned) | 402 |
597 |
999 |
| Sardines (canned) | 402 |
433 |
835 |
| Albacore (or White) Tuna (canned)† | 198 |
535 |
733 |
| Shark (raw) | 267 |
444 |
711 |
| Swordfish† | 117 |
579 |
696 |
| Sea Bass | 175 |
473 |
648 |
| Pollock | 77 |
383 |
460 |
| Flat Fish (Flounder/sole) | 207 |
219 |
426 |
| Blue Crab | 207 |
196 |
403 |
| Halibut | 77 |
318 |
395 |
| King Crab | 251 |
100 |
351 |
| Walleye | 93 |
245 |
338 |
| Dungeness Crab | 239 |
96 |
335 |
| Scallops | 141 |
169 |
310 |
| Skipjack Tuna | 77 |
201 |
278 |
| Mixed Shrimp | 145 |
122 |
267 |
| Clams | 117 |
124 |
241 |
| Yellowfin Tuna | 40 |
197 |
237 |
| Light Chunk Tuna (cannd) | 40 |
190 |
230 |
| Catfish (wild) | 85 |
116 |
201 |
| Cod | 3 |
131 |
134 |
| Mahi-Mahi (dolphin fish) | 22 |
96 |
118 |
| Tilapia | 4 |
111 |
115 |
| Orange Roughy | 5 |
21 |
26 |
Table adapted from Harris et al Curr Athero Reports 2008; 10:503-509.
*Based on USDA Nutrient Data Lab values. Values are for fish cooked with dry heat unless otherwise noted.
| † Because of the possibility for mercury contamination, the FDA and EPA recommend that these fish (along with King Mackerel and Tilefish) not be consumed by women who already or are trying to become pregnant, nursing mothers, and children under the age of two. For all other people, the intakes these fish should be limited to 6 oz per week (or 12 oz per week for albacore tuna). Note: For those who are worried about mercury and other forms of heavy metal contamination such as lead and cadmium you can use supplement forms of green foods such as barley, wheat grass, and Yaeyama Chlorella. |
Suggested Fats to
Use
As for the types of fat you can use I recommend using butter in place
of margarine, a pat or two of non-GMO butter a day is fine, unrefined
coconut oil, and extra virgin unrefined sesame seed and olive oil. Olive
and sesame oil have been used for thousands of years because they are
easy to extract without harsh chemicals or heat, and proven through
time to be beneficial, but only if they are truly unrefined. When using
these oils never expose them to high heat as it will damage them making
them harmful. See the information under sesame and olive oil that was
covered earlier.
Reduce or Eliminate
Certain Foods to Reduce Arachidonic Acid
Earlier you read that taking in too much omega-6 fatty acids can produce
too much arachidonic acid resulting in too much PGE2 and other harmful
ecosanoids. A direct source of arachidonic acid comes the following
foods: dairy, red meat, chicken, turkey, eggs, and peanuts. This is
particularly true for the animals that are fed a corn based diet as
corn is very high in omega-6. Red meat from cattle is especially high
in arachidonic acid.
E. Coli Problem
Another area of concern is that cattle normally don’t eat corn, they
eat grass. When cattle eat their normal food of grass they produce very
little E. Coli. However, it was discovered that when cattle eat corn
they increase their production of E. Coli. When this practice of feeding
corn to cattle began, people started getting sick as a result of E.
Coli. When this was discovered, instead of putting the cattle back on
their normal diet of grass they began to wash the meat in ammonia to
kill the E. Coli. The FDA knows this by the way. So when people eat
hamburgers made from corn fed cattle, they are eating food washed in
ammonia. Look for grass fed If you are going to eat red meat. It will
be higher in omega-3 and produce less arachidonic acid.
If you are going to eat dairy, red meat, chicken, turkey, and eggs try to use sources that have not been fed corn. Look for eggs that list a higher omega-3 content. And, while I don’t recommend dairy from cows, due to other issues (go to www.notmilk.com), make sure you use dairy produced by grass fed cows if you feel you have to have it in your diet.
Sources of Omega-3
Fatty-Acids Alpha-Linolenic Acid EPA and DHA
Below is list of foods that are naturally higher in omega-3 than omega-6
content.
• Milk and cheeses from cows fed grass.
• Milk and cheeses from goats and lambs as they usually graze on grasses
and herbs. Make sure they are grass fed.
• Meat from grass fed lamb and range-fed beef and buffalo. Also, wild
herbivorous animals such as deer.
• Dark green vegetables especially collards, kale, and parsley, and
supplemental forms of greens such as wheat and barley grass. The darker
the green the higher the omega-3 content because they are rich in chlorophyll
which contain alpha-linolenic acid in their chloroplasts.
• Chlorella is another excellent source of omega-3 fatty acids. Must
be broken cell wall such as Yaeyama
Chlorella grown on the coral reef island of Ishigaki, Japan. Chlorella
also assists in the removal of heavy metals such as lead and mercury,
pesticides, and PCBs (polychlorobiphenyls) cancer causing chemicals.
It stimulates interferon production and other anti-tumor and immune-enhancing
activity. Strengthens the cell wall against invading organisms and toxins.
Rich in nucleic acids (DNA/RNA) helping the body in the renewal of cells,
growth, and repair. Rich in chlorophyll which is known for its ability
to purify the blood, renew cells, and reduce inflammation. Its easy
to digest protein and alpha-linolenic omega-3 fatty acids assist all
blood sugar imbalances such as diabetes, hypoglycemia, and manic depression
by smoothing out blood sugar fluctuations. Has demonstrated the ability
to reduce cholesterol and prevent plaque accumulation in the arteries
due to its omega-3 content.
• Legumes such as peas, beans, lentils and tempeh. (I do not recommend
soy beans or unfermented soybean products. Go to www.soyonlineservice.com.nz).
• Whole Grains such a hard red winter wheat, rye, oats, buckwheat, short
and long grain rice, amaranth, and quinoa. Boxed cereals, including
the ones sold in health foods stores, should be avoided as the grain
is no longer whole but refined. These refined forms break down too fast
into glucose over-stimulating the release of insulin causing excessive
blood-sugar fluctuations. In fact, studies have shown that they break
down even faster than sugar. In many cases the manufacturers also add
vitamins such as synthetic folic acid used in supplements. It is not
the same as the natural form found in food. As many as half of all Americans
may have a defective gene called methylenetetrahydrofolate reductase
(MTHFR) that impairs their ability to fully methylate folate. Unmetabolized
folic acid that enters the bloodstream cannot be used by cells. Individuals
who inherit MTHFR mutations from both parents are particularly vulnerable
to folate deficiency. Insufficient folate is linked to greater risk
of birth defects and other health problems caused by DNA damage. It
can also cause homocysteine elevations, which can damage the inner lining
of blood vessels, increase blood clotting, oxidize LDL cholesterol,
and promote inflammation, leading to adverse affects on cardiovascular,
neurological, skeletal, endocrine, and digestive health. See MethylFolate.
• Raw, not roasted or salted, pumpkin seeds, chia seeds, and walnuts.
While not as high in omega-3 fatty acids, other good sources of essential
fatty acids and monounsaturated fat are almonds, hazel nuts, pine nuts,
pistachios, cashews, macadamia and pecans. Sunflower and sesame seeds
only if you know for sure they are truly fresh. Most commercially shelled
seeds are usually rancid. Avoid peanuts as they are acidic to the body
which has its own set of problems, and are susceptible to aflatoxin
that comes from the mold Aspergillus flavus. Besides causing cancer,
it can be deadly if consumed in significant amounts. The maximum permissible
amount of aflatoxin set by the FDA is 20 parts per billion. And while
the USDA inspects peanuts for signs of mold it is far safer to just
not use them. Nut butters can be used as well such as almond, cashew
and hazel. It is best to use the raw unrefined without added sugars
and chemical preservatives.
|
• Flax Seeds as a powder not as an oil. (See further information below.)
Flax Seed Oil
I realize a lot of people use flax seed oil but I do not recommend it
as it is very sensitive to oxygen and begins to go rancid soon after
extraction. If you can find flax seed oil truly cold pressed within
just a few hours then I would recommend it. However, the commercial
form is mass produced and shipped to stores. It is far better to use
the whole flax seed. To derive the most nutritional benefits purchase
organic ground up seed or meal. You can also buy the seed in bulk and
grind it yourself. You should then store it in the freezer.
By using the whole flax seed you get the benefits of the omega-3 oil balanced with the omega-6, natural occurring vitamins and minerals, fiber, and the lignans. I highly recommend four tablespoons a day.
Lignans
Lignans are phytochemicals found in plant foods like most unrefined
grains, legumes, vegetables and fruits. Flax seed is considered the
richest source of dietary plant lignans containing 75 to 800 times more
than any other plant. People who consume the most lignans have lower
risks of heart disease and certain cancers such as breast and prostate.
Studies also demonstrate benefits for bone health and assists women
with menopause. The major lignan in flaxseed, secoisolariciresinol-diglucoside
(SDG), is converted into two other types of lignans in your intestines,
enterodiol and enterolactone, which promote the beneficial health effects.
Rich Sources of EPA
and DHA
Earlier we discussed how difficult it was for the body to make EPA and
DHA from alpha-linolenic acid. To make sure that you obtain enough daily
you need to consume foods that already contain it. The highest sources
of omega-3 fatty-acids EPA and DHA are salmon, mackerel, and sardine.
Other good sources are herring, anchovy, pilchard, butterfish, lake
or rainbow trout, and tuna. To reap the benefits of the EPA and DHA
you must not expose the fish to excessive heat such as in frying. And
as mentioned earlier, you can also use a supplemental form of
fish oil.
How Much Fat Should Be Consumed Daily
Most Americans consume too much fat, especially processed fat. It ranges
anywhere from 142 to 175 grams a day. That is way too much fat! The
recommended amount per day is about 20 to no more than 30 percent daily
of our total caloric intake. To break that down into usable terms lets
say that someone is eating 2,000 calories a day. 20% of their daily
fat intake would be 400 calories. Since 1 gram of fat equals 9 calories
we divide 400 by 9 and get almost 45 grams of fat. When we calculate
using 30% we get 600 calories. Divide that by 9 and we get almost 67
grams of fat daily. If you eat based on what was covered in this material
you don’t have to worry about balancing your saturated, monounsaturated,
and essential fatty acids, omega-6 and omega-3. Just remember to focus
on natural unrefined fats that are higher in omega-3 fatty acids and
you will be just fine.
Other Important Details for Promoting Healthy Essential Fatty-Acids Use
Avoid Cooking With
Excessively High Heat
All the benefits of the essential fatty-acids will be destroyed turning
them into harmful trans-fatty acids. This occurs at temperatures above
3200F. And never eat fried food, or fry your food. It is
best to avoid all fast food places as their food is loaded with too
much omega-6 fatty acids, refined oils and fats, trans-fats and arachidonic
acid.
Do Not Cook With A
Microwave
Micro waving alters the food in such a way that research has shown it
increases the risks of cancers, heart disease, other health issues,
and destroys the nutrient content of the food.
Eliminate Processed
Starches and Sugars
The excessive release of insulin produced from a diet high in sugars
and processed starches causes the body to produce too much arachidonic
acid and ecosanoids called leukotrienes, such as LT- 4, which promote
inflammation, arthritis, cardiovascular disease, and cancers. These
same processed starches also contain the refined oils and fats mentioned
earlier that are too high in omega-6 fatty acids. There are healthier
forms of breads and crackers on the market without these toxic health
destroying oils and bleached flour that contains chlorine.
Healthier Forms of
Starches
One such healthier starch is a cracker made with 100% organically grown
"Whole of the Wheat" flour stone ground and sesame oil made
by Ak-Mak Bakeries.
Most health food stores carry it and can found at Trader Joe’s. I have
been eating this cracker for over 30 years and it tastes great. I like
to put raw almond butter on it and use it with homemade soups. As for
healthier breads I prefer to use the ones made by a bakery called Food
for Life. I have been using their breads, especially the Ezekiel
4:9®, for over 30 years as well. I particularly like their breads
because they are made without flour, are organic, and sprouted making
them easier to digest with a low glycemic index. They are sold in most
health food stores and some grocery store chains are carry them as well.
| Things That Interfere With Essential Fatty-Acids | |
• |
Trans-fatty acids and the synthetic forms of fat such as margarine, shortenings, and refined and highly heated oils above 3200 Farenheit. |
• |
Alcohol. |
• |
Tobacco. |
• |
Radiation exposure from X-rays and cat scans as well as low level radiation such as from appliances. |
• |
Aspirin and most other synthetic drugs. |
• |
Carcinoid process - a small tumor (benign or malignant) arising from the mucosa of the gastrointestinal tract; usually associated with excessive secretion of serotonin. |
• |
Nutrients required to utilize and convert essential fatty acids such as the vitamins B3, B6, C, E, and the minerals magnesium and zinc. |
Chlorine
Avoid drinking, showering, bathing and swimming in chlorine, as it destroys
valuable antioxidants such as vitamin E which prevents oxidation of
the fats. Complete background on the destructiveness of chlorine on
the human body can be read in the article - Chlorine
- “Crippler and Killer”.
Antioxidants to Prevent
Oxidation
If we do not have enough antioxidants such as the vitamins A, C, full
spectrum natural source beta carotene, the correct form of E, and minerals
such as selenium and zinc in the proper forms for absorption,, the natural
fats and oils in our food will be attacked by oxygen and other free
radicals causing them to become oxidized. Cholesterol also becomes oxidized
making it more harmful as it will deposit itself more readily on the
blood vessel wall. The oxidized fats and cholesterol can cause damage
to the blood vessel walls making them more prone to plaque buildup and
blockage of the blood vessels contributing to a heart attack or stroke.
Also, alteration of the essential fatty acids will disrupt the proper
balance of the eicosanoids such as PGE1, PGE2, and PGE3. This can contribute,
as we saw earlier, to many health problems such as high blood pressure,
inflammation and pain, excessive blood clotting, and many of the health
problems people in America suffer from.
Taking the Right Form
of Vitamin E for Maximum Protection
All Vitamin E Supplements Are Not the Same
While vitamin E was mentioned under antioxidants we need to go into
a little more detail about its use. Many people have heard and know
about the benefits of vitamin E. What most people don’t know is that
most of the vitamin E sold on the market, including what is called natural
d-alpha tocopherol, is made wrong and does not provide the protection
it should. It more than likely is high in d-alpha tocopherol, usually
around 400 IU, but very low in the other three, beta, delta, and gamma
tocopherols. Even though it may be natural, the high amounts of d-alpha
tocopherol suppresses the body’s ability to have the proper level of
gamma tocopherol. This is important to understand because the main tocopherol
found in the body is gamma, not alpha.
Gamma-Tocopherol Offers
Superior Protection
While the d-alpha tocopherol has some antioxidant properties, the gamma
tocopherol supports the activity of the alpha and provides protection
of its own against free radicals produced by oxygen, chemicals from
our food, water and environment, and our metabolism. These destructive
radicals can damage cells such as found in the eyes, lungs, arteries,
and skin, and oxidize the fatty acids and cholesterol contributing to
cardiovascular disease, cancers, and other health problems. Continuing
research has also discovered that gamma-tocopherol can inhibit the activity
of the COX-II enzyme preventing the over-production of PGE2 series prostaglandins
which contribute to inflammation and pain, promote cancer, interfere
with the bone building process, and are harmful to the cardiovascular
system.
Further Danger From
The Wrong Form of Vitamin E Supplementation
These E supplements also contain what are called oil fillers such as
soy, safflower or sunflower. These rancid oils are a source of free
radicals that damage the cells of body causing disease.
Vitamin E In Your
Multiple Is of Very Little Use
If your source of vitamin is in a multiple there is very little protection
from that as well. In order tp manufacture a multiple with vitamin E
it has to be converted into either an acetate, or succinate form. Once
this occurs there is very little, if any, biological activity. That
is why I have made available a separate vitamin E supplement that is
formulated correctly.
The Right Form of
Vitamin E Supplement - E-Logic™
The right form of vitamin E supplement should be a 100% pure all natural
E complex containing all four tocopherols, d-alpha, d-beta, d-delta,
and d-gamma. It should be high in gamma tocopherol without added oils
such as soy, sunflower, safflower, or other fillers, be in a softgel,
and contain just glycerin and purified water. One such vitamin E supplement
is E-Logic™.
It is an excellent formula and one of the very few vitamin E supplements
manufactured properly to work with your body, not against it.
Healthy Fats and Oils Vital to Our Health
In our quest to be healthy and protect ourselves from disease it is
vital that we eliminate the bad forms of fats and oils, reduce our intake
of omega-6 fatty acids, increase our intake of omega-3 fatty acids,
and make sure these essential fatty acids are not refined. We also need
to make sure that these healthy fats are protected against being turned
into bad fats in our body by free radicals by taking in the proper forms
of antioxidants. This is much easier to accomplish when we eat a diet
of unrefined natural foods and pure life sustaining water. The human
body is a wonderful machine and will function at its best only when
we feed it properly. When we fail to do this the result is sickness,
disease, suffering, and premature death.
As always, Live Well Naturally and be healthy!
| References: | |
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| 2. |
Paul Pitchford, Healing with Whole Foods, North Atlantic Books Berkeley, CA 94701, 1993 |
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