The Fats That Are Essential To Life

1
The Fats That Are Essential To Life

• By Zodelva Johnson
• BIOL 1402
• September 18, 2007

2
Fat Facts

• Fat provides energy in fact it is the most
  energy dense of all the macronutrients. (Chapter
  3 Section 3.4)
• The essential parts of fat, fatty acids, are
  required by the body for many other functions
  than as simply an energy source.
• Recently there has been an increased awareness of
  the potential health benefits of specific types
  of fatty acids.

3
Fatty Acids

• Most fatty acids can be synthesized in the body.
  But humans lack the enzymes required to produce
  two fatty acids. These are called the Essential
  Fatty Acids (EFAs) and must be acquired from the
  diet. In humans, the essential fatty acids or
  (EFAs) are Omega-3 (n-3) and the Omega-6 (n-6).
  The number following Omega- represents the
  position of the first double bond, counting from
  the terminal methyl group on the molecule.
  Omega-3 fatty acids are derived from Linolenic
  Acid and Omega-6 fatty acids are derived from
  Linoleic.

4
The Functions of EFAs

• According to Pam Rotella of GoodFats.PamRotella.co
  m. EFAs support the cardiovascular, reproductive,
  immune, and nervous systems. The human body
  needs EFAs to manufacture and repair cell
  membranes, enabling the cells to obtain optimum
  nutrition and expel harmful waste products. A
  primary function of EFAs is the production of
  prostaglandins, which regulate body functions
  such as heart rate, blood pressure, blood
  clotting, fertility, conception, and play a role
  in immune function by regulating inflammation and
  encouraging the body to fight infection. EFAs
  are also needed for proper growth in children,
  particularly for neural development and
  maturation of sensory systems, with male children
  having higher needs than females.

5
The effects of EFA deficiency

• According to the British Nutrition Foundation,
  EFA deficiency is common in the United States,
  especially Omega-3 deficiency. The deficiency
  and imbalance of Omega6/3 is linked to serious
  health conditions, such as heart attacks, cancer,
  insulin resistance, asthma, lupus, schizophrenia,
  depression, postpartum depression, accelerated
  aging, stroke, obesity, diabetes, arthritis,
  ADHD, and Alzheimers Disease, among others

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So How Do We Get Enough of These Omegas?

• Joint in the fun of eating!!! But make sure
  youre eating the right stuff!!!

7
The Two Essential Fatty Acids and how do we
find them

• Omega 3 or n-3 (polyunsaturated fatty acid a -
  linolenic acid)
• This is found in Flaxseed oil (flaxseed oil has
  the highest linolenic content of any food),
  flaxseeds, flaxseed meal, hempseed oil, hempseed,
  walnuts, pumpkin seeds, Brazil nuts, sesame
  seeds, avocados, some dark leafy green vegetables
  (spinach, mustard greens, collards, etc.), canola
  oil (cold pressed and unrefined), soybean oil,
  wheat germ oil, salmon, mackerel, sardines,
  anchovies, albacore tuna, and others

8
Omega 6

• Omega 6 or n-6 (polyunsaturated fatty acid
  linoleic acid)
• Flaxseed oil, flaxseed meal, hempseed oil,
  hempseeds, grapeseed oil, pumpkin seeds, pine
  nuts, pistachio nuts, sunflower seeds (raw),
  olive oil, olives, borage oil, evening primrose
  oil, black currant seed oil, chestnut oil,
  chicken, among many others
• You want to avoid refined and hydrogenated
  versions of these foods.

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In Conclusion

• Try to maintain a balance of both Omega-3 and
  Omega-6 to promote good cardiovascular,
  reproductive, immune, and nervous systems for
  life.

10
References

• G., D. (2007, October 2). EAT MORE OMEGA-3S.
  Womans Day, 70 (16), 116-116. Retrieved
  September 15, 2007, from MasterFILE Premier
  Database.
• Ness, C. (n.d). Egg Beaters beat out other egg
  substitutes. San Francisco Chronicle (CA),
  Retrieved September 15, 2007, From Newspaper
  Source database.
• Rotella, P. (2006). Healthy Fats Essential
  Fatty Acids. Retrieved September 15, 2007, from
  Goodfats.com. Web site http//www.goodfats.pamrot
  ella.com
• (2000). N-3 Fatty Acids and Health. Retrieved
  September 15, 2007, from Science Daily. Website
  http//www.nutrition.org.uk