NUTRI LAB

Essential fatty acids are polyunsaturated oils. They are the good fats. They are essential because our body does not manufacture
them, so they must be obtained through our diet on a daily basis for optimal health and well being. Essential fatty acids produce
beneficial hormone-like compounds called the eicosanoids that affect the function of virtually every system and every cell in
our body. The most important essential fatty acids are EPA and DHA which we will be discussing here. EPA and DHA are the
Omega 3's and GLA (gamma linolenic acid) are Omega 6's. These are the good fats. These nutrients are responsible for cell
flexibility, nerve function, mood support, and even weight control.

The importance of essential fatty acids

The body must receive a constant and balanced supply of essential fatty acids to ensure proper eicosanoid production. The
eicosanoids are important because they regulate pain and swelling, so they have anti-inflammatory type mechanisms of action.
They help maintain proper blood pressure, they help maintain proper cholesterol levels as we as triglyceride levels, and they
provide fluidity in nerve transmission. Essential fatty acids are also recommended for many women during pregnancy and
lactation and it is especially important for women to have good amounts of DHA because the baby is drawing upon her supply.
DHA is critical for the healthy development of the brain, the eyes, and the nervous system.

So how do we get essential fatty acids in our diet? Where do they come from? The richest and most beneficial sources of
essential fatty acids are found in cold-water fish, like salmon, sardines, mackerel, and herring. Borage and even primrose oils
are also rich sources of gamma linolenic acid.

What is EPA?

Eicosapentaenoic acid (EPA) is a long chain of Omega 3 polyunsaturated essential fatty acid that is found in fish. Omega 3's
are essential because humans are unable to synthesize them and therefore they must be obtained through our diet.

EPA, eicosanoids, and inflammation; so beyond the cardioprotective effects of Omega 3's, EPA is believed to be beneficial for
many autoimmune and inflammatory disorders including arthritis, asthma, inflammatory bowel disease, systemic lupus
erythematosus, and psoriasis. Omega 3 appears to be beneficial for cardiovascular health by reducing the risk of cardiac risk
and ischemic stroke. In fact, the evidence is so strong that the American Heart Association has stated that people who have
elevated triglycerides may need 2 to 4 grams of EPA and DHA per day provided as a supplement. There are also several
psychotherapeutic mechanisms of action that occur in the presence of essential fatty acid. There are several studies that have
shown and have linked low seafood intake to major depression, postpartum depression, and schizophrenia as well as to the
severity of depressive symptoms. Although research in this area is somewhat limited, EPA has at this point at least shown to
improve symptoms of schizophrenia and depression and increase remission time in bipolar disorder

What is DHA?

Docosahexaenoic acid (DHA) is a long chain polyunsaturated Omega 3 essential fatty acid from fish. Again Omega 3's are
essential because humans are unable to synthesis them, meaning they must obtain these through diet. The brain is particularly
very rich in DHA where it increases membrane fluidity, and supports functions such as learning memory and cognitive
development. DHA is very stress protective. One of the apparent benefits of DHA is to protect against the harmful effects of
stress. Supplementation with DHA has been shown to reduce elevations and aggression and hostility in response to
psychological stress. In addition, DHA may help to protect against the increased risk of heart attack associated with stress and
depression. In clinical trials, low levels of DHA in the body and low fish consumption has been associated with increased risk
factors associated with cognitive impairments, especially Alzheimer's disease. During pregnancy and lactation, proper nutrition
with long chain Omega 3's appears to be especially important for the heath of both mother and the child. Inadequate maternal
Omega 3 intake during pregnancy is a risk factor for premature birth, low birth weight, diabetes, and postpartum depression.
DHA also appeared to be very important for infants and their visual and cognitive development. A recent study showed that
children whose mothers had taken cod liver oil during pregnancy and lactation had higher IQs at age 4 than the mothers who
had taken a placebo.
HEALTH EFFECTS OF LIPIDS
 Fat Nutrition
The energy value of fats is 9 kcal/gram (kilocalories per gram), which supplies the body with important sources of calories.
Calories are units of energy. The breaking of bonds within fat molecules releases energy that the body uses. A kilocalorie is the
unit used to measure the energy in foods. It is the equivalent of "calories" listed on Nutrition Facts labels on food packaging.

Some of the foods known to contain large amounts of fat include the obvious examples, such as butter on toast, fried foods, and
hamburgers. But many of the foods that people consume on a daily basis have hidden sources of fat that may not be obvious to
the person eating them. These foods include cookies and cakes, cheese, ice cream, potato chips, and hot dogs. One way to
avoid foods that contain high amounts of fat is to look at the Nutrition Facts label located on the packages of most foods, where
the total fat content of the food is listed.

Actual intake of fat can vary from 10 percent to 40 percent of the calories consumed daily, depending on personal or cultural
regimens. Limiting one's daily fat intake to less than 30 percent of total calorie intake and increasing consumption of
polyunsaturated fatty acids have been shown to be beneficial in maintaining a healthful diet .

HEALTH BENEFITS FROM OMEGA-3 POLY UNSATURATED FATS

What are omega 3 fatty acids? They're a nutritional element that first caught researchers' attention about 20 years ago - and
what they discovered could have health benefits for anyone worried about a healthy heart.

In the early 1980s, studies showed that the Inuit had low rates of heart disease despite their high-fat diet rich in fish. It turns out
the omega 3 fatty acids in the fish may be what protects their hearts, along with other health benefits.
Benefits of Omega 3 Fatty Acids in Heart Disease and Cholesterol

Omega 3 fatty acids are poly-unsaturated fatty acids. Studies show that a diet rich in omega 3 fatty acids may help lower
triglycerides and increase HDL cholesterol (the good cholesterol). Omega 3 fatty acids may also act as an anticoagulant to
prevent blood from clotting. Several other studies also suggest that these fatty acids may help lower high blood pressure.
Potential Benefits of Omega 3 Fatty Acids in Alzheimer's

Omega 3 fatty acids may protect against the accumulation in the body of a protein believed to be linked to Alzheimer's disease,
according to the results of a new animal study published in the March 2005 issue of The Journal of Neuroscience. This study
specifically investigated one particular kind of omega 3 fatty acids - Docosahexaenoic acid (DHA), and the results are
encouraging.
Omega 3: Fish or Plant?

With the increasing popularity of vegetarian diets and mounting fears about mercury and PCBs in seafood, people often ask
about using flax oil (which contains alpha-linolenic acids - or ALA) instead of fish oil.

Our bodies can convert ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - the beneficial elements of
omega 3 - but the conversion process is slow. In addition, a high concentration of ALA (as present in flax oil pills) has been
linked to higher risk of prostate cancer by some early research. Until more is known, men may be safest to choose fish oil for
heart-healthy omega 3s instead of concentrated ALA.
Health Benefits from the Daily Consumption of Omega 3 :
 Improve blood flow
 Help in removing cholesterol from the blood and fatty deposit from artery.
 Reduce blood clotting
 Help repair damaged tissue due to a lack of oxygen in the body.
 Helps combat skin disorders like Psoriasis and Eczema
 Slows the advance of multiple sclerosis.
 Slows the effects from the consumption of alcoholic beverages.
 Slows the growth of cancerous tumors.
One of the principal fatty acids isOmega-3 (liloleic acid) as well as Omega-9 (oleic acid, olive oil), which along with
Omega-3 have therapeutic properties.
Linolenic acid can be converted into eicosapentaenoic acid (EPA), which is the precursor to the 3 series prostaglandins 3
are favorable prostaglandins, while prostaglandins of the 2 series are not good. The reason is, prostaglandins of the 2
series promote platelet stickiness, bad factor that contributes to hardening of the cardiovascular system. Another
important omega-3 oil is the DHA Docosahexaenoico acid.
Omega-9 (oleic acid, olive oil). Oleic acid or omega-9 is monounsaturated oil because it contains 18 carbons and one
double bond at ninth carbon molecule.