 The Fats You Must Eat
Essential fatty acids (EFAs) are fats that are needed by the body but are not manufactured by it and thus must he obtained through the diet. They are sometimes collectively referred to as Vitamin F.
EFA supplements are usually derived from the oil of cold water fish such as herring and bluefish, and from the oil of the seeds of certain plants including rape (canola oil), flax, hemp, borage, evening primrose, and black currant. Important EFAs include the omega-3s (such as eicosapentaenoic acid [EPA] and docosahexaenoic acid [DHA], and alpha-linolenic acid, a plant oil-derived EPA/DHA precursor). In the body EFAs act to strengthen cell membranes and promote the growth of muscles and nerves. They are used therapeutically to thin the blood, inhibit clotting, improve cholesterol profiles, and thus help prevent heart disease. EFAs also have natural anti-inflammatory effects potentially useful in the treatment of arthritis, allergies, and asthma. Supplements may need to be refrigerated. They are sold as liquids and in capsules.
Borage oil is a vegetable oil derived from a blue-flowering plant (Borago officinalis) that is also used as an herb in Europe, primarily to restore adrenal function, alleviate PMS, and counter inflammation. The oil is taken as a supplement because it is one of the few natural sources of GLA. This may help in the prevention or treatment of heart disease, arthritis, skin problems, and PMS. Borage oil may also stimulate the growth of hair and nails. It has a soothing effect when applied topically to the skin. It comes in liquids and capsules.
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Docosahexaenoic acid (DHA) is an omega-3 essential fatty acid primarily found in the oil of cold-water fish: salmon, bluefish, herring, mackerel, tuna, and the like. Studies indicate it is capable of thinning blood and lowering blood fat and cholesterol levels. It may have therapeutic applications for heart disease, inflammatory conditions like arthritis, and psoriasis. Taken in excess, DHA can reduce blood clotting capability. It often has vitamin E oil added to prevent rancidity It comes in liquids and capsules.
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Eicosapentaenoic acid (EPA) is all omega-3 essential fatty acid found primarily in the oil of cold water fish such as salmon, herring, bluefish, mackerel, and tuna. It usually occurs with DHA and has similar effects on the body; it reduces inflammation and lowers blood fat and cholesterol levels. It may help in the treatment of arthritis, allergic reactions, heart disease, and skin conditions. Taken in excess, it can reduce blood clotting capability. It comes in liquids and capsules.
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Evening primrose oil (EPO) is a fatty liquid extracted from the seeds of a yellow flowering willow family plant (Oenothera biennis) that is a richly endowed source of the omega-6 essential fatty acid GLA. It is produced primarily in Great Britain and is a popular remedy in Europe. It is taken therapeutically, as are other essential fatty acids, to help prevent heart disease, arthritis, and inflammatory conditions. It is also used to treat skin problems and relieve symptoms of PMS. Technically, its use is still experimental, but few side effects have appeared. Since the late 1980s, EPO has been the subject of a regulatory dispute between the FDA and importers, who have had some shipments seized as an "unapproved food additive." Nevertheless, it is still available as a liquid or in capsules.
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Fish oils are the fatty liquids expressed from certain cold water fish, including salmon, mackerel, sardines, bluefish, herring, and tuna, that are a rich Source of omega-3 essential fatty acids. As supplements, they are taken to thin the blood and inhibit clotting, improve cholesterol profiles, and strengthen cell membranes. They also have a natural anti-inflammatory effect. Fish oils are now being used therapeutically to help treat or prevent diseases including arthritis, heart disease, allergies, and asthma. They come in liquids and capsules.
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Gamma linolenic acid (GLA) is a biologically active omega-6 essential fatty acid found in significant quantities in oils derived from only a few plants, including evening primrose, hemp, borage, and black currant. Studies indicate it has potential therapeutic use in the prevention or treatment of heart disease, arthritis, skin problems, and PMS. GLA may also stimulate the growth of hair and nails. It comes in liquids and capsules.
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Lecithin is a fatty acid naturally found in certain foods such as egg yolks and soybean oil. It is taken as a supplement mainly to protect against heart disease, increase longevity, and improve memory. Lecithin is an important natural source of choline, sometimes considered one of the B complex vitamins and a nutrient necessary for the healthy functioning of cells, nerves, and the brain. Lecithin may help to lower cholesterol levels. It also helps to strengthen nerve sheaves and thus can play a role in the treatment of multiple sclerosis. Lecithin is a mild antioxidant. It is nontoxic-side effects from pure choline are much more common. The food industry adds lecithin to products such as mayonnaise to act as an emulsifier, thickener, or stabilizer. Lecithin is available in liquids, granules, and capsules. (See Choline, under Vitamins and Minerals.)
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