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Fatty
acids are the basic structural units of lipids, which are dietary fats.
The body can synthesize many fatty acids, but those that cannot be manufactured
in adequate amounts must be obtained from the diet. These are called
essential fatty acids (EFAs).
Fatty
acids are classified as saturated, monosaturated or polyunsaturated –
depending on the amount of hydrogen in the basic carbon chain of the molecule.
(The
process of ‘hydrogenation’ – hydrogenated vegetable oil – involves
adding hydrogen to the molecule to make a polyunsaturated, liquid oil, into a
saturated, solid oil, such as margarine).
Many
nutritionists and scientists report Americans consume too much omega-6 fatty
acids and under-consume omega-3 fatty acids. (The terms omega-3 and
omega-6 refer to the location of the first double bond in the carbon atom of the
fatty acid molecule.) Including more omega-3-rich foods such as fish in
the diet and decreasing the consumption of omega-6 foods such as some
hydrogenated oils, may help maintain proper hormonal balance and overall health
and wellness.
Essential
fatty acids offer profound benefits. They help:
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Influence
hormone production, immunity and cardiovascular health.
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Maintain
the structure and function of the cellular and sub-cellular membranes.
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Regulate
cholesterol transport, degradation and removal from the body.
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Influence
prostaglandins – hormone-like substances that promote smooth muscle
contractions, regulate blood pressure, regulate gastric secretions, and
impact other hormones – through a series of enzyme-dependent reactions.
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Support
normal growth, especially of blood vessels and nerves.
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Keep
skin and other tissue youthful and supple by lubricating abilities.
EFAs
are most abundant in fish oils and unadulterated seed oils, such as canola,
sunflower and safflower oils. Flaxseed oil is an exceptional oil,
containing both omega-3 and omega-6 in appreciable amounts. Cold saltwater
fatty fish – such as herring, haddock, cod, mackerel, and salmon – are also
rich in omega-3 polyunsaturates and serve as the source of fish oil supplements.
The
most important fatty acids are linoleic acid, linolenic acid, gamma linolenic
acid (GLA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
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