Essential Fatty Acids:
Do you need an Oil Change?
What’s in this article:
- Facts on Fats: A Traditional perspective
- Healthy Fats and what they provide
- Olive Oil
- Marine Oils
- Flax Seed Oil
- Hemp Hearts
- Chia Seeds
- Coconut Oil
- Fats to Avoid Like the Plague
- Nothing that goes in your mouth is neutral
- A word on saturated vs unsaturated fats
- Eating like Traditional familites
- More Interesting Reading
How have fats and oils changed through traditional use?
Traditional societies, before the early 1900’s, enjoyed a variety of natural fats and they equally enjoyed health, vibrance and low incidence of cardiovascular disease and other degenerative diseases, including dental caries. Butter, lard, creams, full fat non-homogenized dairy, poultry and beef fats and tallow, cold pressed olive oil, marine and fish oils, coconut oil, cold pressed sesame, palm and flax oils are all excellent sources of healthy fats.
ALERTED FATS AND OILS, pretty much the circumference of man made fats and oils – AVOID
NATURAL FATS AND OILS, pretty much the bounty of Nature – CONSUME WITH CONFIDENCE and of course sensibility
Healthy Fats and What they Provide:
BUTTER Is made largely of short and medium chain fatty acids. These types of fatty acids are used for energy by the intestinal tract. They tend not to be stored by adipose cells unless excess consumption is a problem. Butter also contains anti-microbial properties, so it has fungus-inhibiting effects. Because of its short chain fatty acids, butter is very stable for stir-fry’s and baking. Never use butter that has browned or smoked as this destroys the health enhancing components causing it to be detrimental to health. Butter is definitely health enhancing. 2-3 pats daily are a good choice. http://www.westonaprice.org/foodfeatures/butter.html
A very special type of butter exists that has been studied since the 1930’s by a renowned dentist, Dr. Weston A Price – www.westonaprice.com . It was observed societies that consumed this particular butter also enjoyed a decrease in the incidence of cardiovascular disease, especially during the Spring and Fall months. Several extraneous factors were considered, none resulted in anything conclusive. It was further observed the butter at those times of the year was a particularly brilliant yellow. Further testing found the Vitamin A and D contents were particularly high and easily absorbed. This was especially true when this butter and cod liver oil were consumed together. Go to www.westonaprice.org and click on the link to Activator X or go to the search link and type in Activator X. The research and applications will fascinate and engage you. I supplement my family with these two marvels of nature. Any one interested and by all means you should be, in obtaining this gorgeous butter can do so by calling 1-402-338-5551 or email them – firstname.lastname@example.org.
Recommended amounts 1-2 tablespoons of butter on bread or steamed vegetables. Do not heat. Don’t forget your cod liver oil daily as well. Did you also know that the absorption of vital minerals from our diet is dependent upon adequate amounts of Vitamins A and D in our diet? Add butter particularly with the X factor to your vegetables.
LARD – is the rendered fat mostly from beef tallow. Look for non-hydrogenated lard in your local grocery store. Lard is a very stable fat, excellent for baking and cooking. In traditional societies lard or tallow was the fat of choice. It has anti-microbial properties. It provides excellent flavor. Smaller amounts can be used as opposed to liquid vegetable oils. Vegetable oils denature and go rancid far quicker than tallow’s. Lard is the choice as compared to brand name hydrolyzed vegetable fats. Please be sure the lard is non- hydrogenated.
VIRGIN AND EXTRA VIRGIN OLIVE OILS – also very stable oil. Extra Virgin is generally first press oil which gives it a natural green hue. Extra Virgin Olive Oil will naturally have higher nutritional values.
Olive Oil has many protective antioxidant properties, especially to the cardiovascular system. Virgin Olive Oil has shown to decrease the ‘bad’ LDL cholesterol and increase the ‘good’ HDL cholesterol. It also improves the integrity of cell membranes. It also has a positive effect on the digestive system by improving fat absorption and secretion of pancreatic enzymes. Look for virgin or extra virgin in an opaque container. This protects the fatty acid from exposure to harsh Fluorescent lighting. Store on the fridge door and run under warm water before using. A combination of butter and olive oil is excellent for stir-fries.
MARINE AND FISH OILS – Cod liver oil is an excellent source of Vitamin A and D. It also contains the fatty acids DHA and EPA, which have good anti-inflammatory properties. 1tsp of cod liver oil is good medicine daily. Other fish oils include salmon which is high in Omega 3 fatty acids. This family of fatty acids helps prevent blood clotting by decreasing platelet stickiness.
Fish oils also lower harmful fibrinogen levels and apo (a) proteins. Both of these proteins are implicated in arteriosclerosis. It has a positive impact on triglycerides, blood pressure and edema. It also plays a critical role in hormone regulation. Omega 3 fatty acids are precursors to hormone like substances called eicosanoids which are responsible for such critical tasks such as regulating the flow of substances in and out of cells through various channels. The control of edema or water retention and inflammatory response is also affected by these important hormone regulators.
Tuna, albacore, also supplies valuable oils that are health enhancing. As well, tuna is a good source of the protective mineral selenium. Haddock, grouper, sardines are all excellent sources of marine oils.
FLAX SEED AND FLAX SEED OIL – is a good source of Omega 3 fatty acids. Flax Seed Oil actually contains both Omega 6 and 3 Fatty Acids.
Generally 3 tbsp. of crushed flax seed a day is a healthy supplement. Flax Seed oil improves immune function, helps balance blood sugar, reduces allergies, improves cardiovascular function, defends against bacteria and viruses, promotes vascular integrity, and supports brain function and neurotransmitters. Essential fats improve overall appearance of skin textures and specifically eczema and dry, cracked skin. Flax seed oil increases basic metabolic rate and in effect supports weight loss. It improves water retention thereby has a positive effect on blood pressure. Do not cook with or heat flax oil. This causes it to go rancid and turn to linseed oil. “Women with high levels of Omega 3 or alpha – linolenic acid in their breast tissue had a 60% lower risk for breast cancer than women with low levels of the acid”. European Journal of Cancer, 2000
HEMP HEARTS are found in the seed of the hemp plant. They sweet, tender and impart a kind of nutty flavour . They contain much higher levels of Omega 3 fatty acids compared to Flax Seed.
Hemp Hearts have a number of advantages over Flax seed
• Hemp hearts has much higher levels of DHA/EPA than flax seed
• Hemp hearts is a complete protein.
• Hemp hearts have good levels of B vitamins, with the exception of Vitamin B12.
• Hemp hearts is an excellent source of antioxidants.
• Best of all, they are so easy to take. 3 tablespoons per day is ample.
CHIA SEEDS are another excellent source of Omega 3 Fatty Acids. Again 3 – 4 heaping tablespoons daily. They can be added to cereals or just take as in one tablespoon at a time – chew chew chew – little water and swallow. When purchasing, purchase the whole seed, not the ground seed. Ground Chia Seeds will NOT be as fresh or as nutritionally vibrant as the whole seed. Grind them when you get home, as needed or do as I suggest and do myself. Chia Seeds, like Hemp Hearts need to be either refricgerated or stored in the freezer. I use the freezer.
COCONUT AND COCONUT OIL is a very special Oil and a very stable fat and offers a plethora of health benefits
Coconut Oil has anti-fungal, anti-microbial properties. Over half of its fatty acid composition are anti-microbial as lauric and caprylic acid.
• Coconut is an excellent source of medium chain fatty acids. Medium chain fatty acids are used in the energy cycle and by the intestinal tract for energy. Medium chain fatty acids tend not to be stored in adipose or fat cells
• Coconut oil is excellent for individuals who do not digest fats well.
• Because of the medium chain fatty acids, Coconut oil/butter has the potential to increase the basal metabolic rate and promote weight loss. It is suggested that either 3 – 4 tablespoons of coconut oil or 4 – 6 oz. Coconut milk full fat. Mr. Gouda brand is a good choice. Otherwise look for a brand that contains only coconut milk as opposed to a cascade of preservatives along with the coconut milk.
Coconut milk 6oz., 6oz. full fat plain yogurt and 1-2 pieces of fresh fruit along with 3 tablespoons of mulled flax seed makes a very nourishing breakfast.
AVOID THESE FATS – TOTALLY:
Margarine of any description, hydrogenated vegetable oil, deep fried fats, salad dressing, prepackaged foods, corn, vegetable oils and GMO canola oil make up most of this ugly fat scene. Margarines are vegetable oil based. Some are hydrogenated or unstable and some are full of rancid fats. These fatty acids are insidious enough in their structure to be able to penetrate cell walls and wreak havoc. They interfere with cancer enzymes designed to neutralize toxins and carcinogens. They interfere with transport channels for the easy flow of nutrients in and toxins out of cells. They cause water retention. They clog arteries. They interfere with hormone production. They interfere with neurotransmitters for good brain function. They cause general ill health. They cause digestive distress and interfere with digestive enzyme production.
They are found everywhere where man has tampered with food. The middle aisle of the grocery stores, prepackaged, processed foods contain large amounts of these fats. Fried foods and deep fried foods are loaded with hydrogenated and trans fatty acids.
Anything that man has tampered with – avoid. Anything that nature has made eat abundantly.
The following excerpt taken compliments of www.westonaprice.org:
Confused about Fats?
The following List is nutrient-rich, traditional fats have nourished healthy population groups for thousands of years:
• Beef and lamb tallow
• Chicken, goose and duck fat
• Coconut, palm and sesame oils
• Cold pressed olive oil
• Cold pressed flax oil
• Marine oils
The following new-fangled fats can contribute to degenerative disease, heart disease, immune system dysfunction, sterility, learning disabilities, growth problems and osteoporosis:
• All hydrogenated oils
• Soy, corn and safflower oils
• Cottonseed oil
• Canola oil
• All fats heated to very high temperatures in processing and frying
• All fats that smoke or brown during the heating process
Nothing that you put in your mouth is neutral. Everything you consume is destined for digestion and absorption. The impact will either add to your good health or it will fuel ill health. Aspire to super health and vibrancy
In their normal and natural form fatty acids are essentially shaped like an accordion or zig zag with little hydrogen atoms attached at various points.
See how the body can easily splits them. Digestion removes the hydrogen atom and removes the attached fatty acids. When a fat is altered by processing the attaching atoms are either removed altogether or changed in location. Any manipulation causes the fatty acids to become rigid and impossible to manipulate and use.
Second – never allow fats or oils to burn. Fats stay solid at room temperature, oil remains liquid. Never allow them to brown or smoke. This denatures and changes the structure.
A Note on Saturated and Unsaturated fats:
Common misnomers of saturated fats in the diet are widespread and largely false. Our brain is comprised of long chain fats, saturated fats and cholesterol. Every cell in your body contains cholesterol. Saturated fats proliferate in and around your cells, and they are essential to cellular integrity.
Beef, butter, animal fats are about 60 – 70% naturally saturated fats. Butter actually less, but the point is, historical and current research does not support the present day notion that saturated fats are causative in cardiovascular disease and degenerative disease. They support health; they provide some very essential fat-soluble vitamins and of course provide the transport system for these vitamins across the cell wall. The truth lies in artificially saturated fats denatured by processing.
Eat like Traditional Families have eaten:
Heart disease was only about 6–8 % at the turn of the last Century, cancer rates, the same. Shop the outer aisles of the Grocery Store where the freshest and healthiest foods are found. Foods in the middle aisles of the grocery stores do not sustain health, do not promote healthy reproduction and off spring, do not make for strong children free from allergies and ailments. Processed or packaged foods certainly do not make for healthy, vibrant people in general.
Eat your healthy fatty acids and enjoy good health
Exciting Websites on healthy fats and oils visit:
For more information on healthy fats and our body’s need for them
More Interesting Reading:
Knows Your Fats – Mary G. Enig Ph.D.
Super Nutrition for Men – Ann Louise Gittleman M.S.
Super Nutrition for Women – Ann Louise Gittleman M.S.
Age Proof Your Body – Elizabeth Somer M.A. R.D.
Earl Mindell’s -as Medicine Earl Mindell R.Ph., Ph.D.
Self Testing Nutrition Guide – Dr. Cass Ingram
Judy K. Gray M.S.