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We always hear about how some margarine or oil is a rich source of Omega 3 or 6. These are the essential fatty acids and are polyunsaturated fatty acids. The term omega means where the double-bond occurs with respect the fatty-acid molecule. A fatty acid molecule is a building block of a triglyceride which is essentially the fat molecule. Unlike petroleum hydrocarbons, organic fats are three chains of hydrocarbons which join at a hub. Under the action of stomach acids and other digestive processes the triglyceride will break up at times into the sections which are called the fatty-acids.
The position of the first-double bond in a fatty-acid chain from the 'omega' end (as the two ends are different) gives it the unique properties for the body. Hence the term Omega 3, 6 etc.
The point being made by every margarine company, that is not denied is that there are unsaturated fats, including polyunsaturates that the body requires.
it is also true that the omega 6 essential fatty acid are in abundance in many of the polyunsaturated fats that our margarines are made of.
What the margarine companies do not mention is that most margarines are quite depleted in omega 3 essential fatty-acids, as even the deodorising process of refining the oil can destroy these fatty acids as they are quite unstable. Hydrogenated oils are normally completely void of essential fatty-acids.
Margarines made of sunflower oil promote themselves are being rich sources of essential fatty acids. Indeed sunflower oil does not require as much refining as canola oil or soybean oil so to be fair these margarines may still contain some essential fatty acids.
A safer way of getting essential fatty acids is from whole-foods, especially nuts, whole-grains, avocado etc. They are also found in animal fats and butter
Absorption of the essential fatty acids is improved when consumed in conjunction with saturated fats.
Another important consideration, is the ratio of omega 6 to omega 3 fatty acids in our modern diet. Most refined vegetable oils are generally higher in Omega 6 than Omega 3. Canola oil that has been deodorised has very little omega 3 but still a good proportion of Omega 6. This is unfortunate, as high levels of Omega 6 will inhibit the absorption of Omega 3, which is vital to our brain functions. Omega 3 depletion seems to contribute to Mental Health problems like depression and Attention Deficit Disorder in Children.
It is a good idea to supplement our diet with small amounts of fish oils and or unrefined linseed or flaxseed oil. The omega 3 most prominent in fish can be synthesized in the body from the essential fatty acid (alpha-linolenic acid), however some people have difficulty synthesizing the DHA omega 3 fatty acid and must get it from their diet.
Linseed or flax oil is the richest source of alpha-linolenic acid there is but is extremely unstable. It must be stored in opaque containers and kept cool. It should never be heated or cooked. In a salad dressing add about two teaspoons to two tablespoons of virgin olive oil. It can also be blended with butter of coconut oil to make a spread. Always use sparingly and consume with foods rich in antioxidants or saturated fats, to counteract it's oxidizing properties.
Other oils that can used as Omega 3 supplements include hazelnuts oil, walnut oil and almond oil, most other nut oils are generally balanced in omega-3 and omega-6 which is good for generally consumption but not so useful for counteracting the affects of too much omega-6 from other sources.
Studies into Omega 3 & Omega 6 benefits
http://www.umm.edu/altmed/ConsSupplements/Omega3FattyAcidscs.html
Some interesting studies are quoted here about the importance of essential fatty acids. Some ideas quoted here about saturated fats do contradict some of Dr Mary Enigs findings:
The above study suggests that meat fats are disproportionally high in omega 6 with respect to omega 3, however this must be based on grain fed animals, as pasture fed animals tend to have well balanced proportions of omega 3 to 6 in their fat. New Zealand and Australian lamb and beef is usually pasture fed.
The study recommends an omega 6 to omega 3 ratio of 4:1 as ideal, however Mary Enig (in Know Your Fats) suggests 1:2 is ideal. There is a general agreement that western foods are giving us way too much omega 6 with respect to omega 3!
More information:
Omega 3 - supplementing
Omega 6 - supplementing Gamma Linolenic Acid |
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Current Poll Results
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The milk I consume most is: |
Naturalea 4% unhomogenised (
12 %)
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Farmhouse (4%) unhomogenised (
4 %)
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Standard (3.3%) homogenised (
9 %)
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Low Fat Milk Homogenised (
31 %)
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Real Farm Milk - non pasteurised (
43 %)
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