Consumption of fats are essential to maintain normal biological functions.
What types of healthy fats to consume has been an ongoing and, at times, intense subject of debate.
Articles and books have addressed aspects of this subject - see the Michael Moss book, Salt Sugar Fat (2013), and read the chapter of his investigative historical account of how the food industry management and scientists have developed the forms and content of fats in our processed foods.
For may years various special interest groups (government, medical, food industry) have influenced public perception and consumption of saturated fats and trans fats.
Recently, with the ongoing publication of medical and nutritional research, the health consequences of eating specific fat compounds have come under scrutiny and have been widely discussed in different media [see Robert Lustig, MD, book, Fat Chance, pp. 113-114, for a summary of one presentation of the spectrum of "good to bad" fats].
The Healthy Eating Plate (HEP) prepared by the Harvard School of Public Health nutritionists offers another relatively recent change about fat recommendations for the public.
The HEP modified and expanded the My Plate created by the United States Department of Agriculture (UDSA) - My Plate replaced the Food Pyramids of past decades.
The revisions by the Harvard nutritionists limit mention of fats to healthy oils among the proteins, whole grains, vegetables and fruits but do not address other fat compounds of medical interest: Omega-3 fatty acids.
[it is unfortunate this schematic conveys nothing about genetically modified wheat considering the growing medical concerns over wheat consumption and brain pathology (dementia) - the subject of a future post].
- anti-inflammatory properties
- role in reducing cardiovascular disease and stroke
- decrease blood levels of triglycerides; high blood pressure
- cell membrane integrity and function (including the brain)
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| Visit The National Institutes Of Health Site Read About Research On Omega-3 Fatty Acids |
Omega-3 fats are not made by our bodies and have to be consumed in the foods we eat.
- alpha-linoleic acid (ALA) [from vegetable oils /vegetables]
- eicosapentaenoic (EPA) and docosahexaenoic acid (DHA) [fish]
ALA is partially converted to EPA and DHA.
Raw & Beyond How Omega-3 Nutrition is Transforming the Raw Food Paradigm by Victoria Boutenko, Elaina Love, and Chad Sarno (2102) is an informative resource.
They reference the views of Dr. Frank Sacks, Professor of Cardiovascular Disease Prevention at the Harvard School of Public Health, on these compounds.
Raw & Beyond How Omega-3 Nutrition is Transforming the Raw Food Paradigm by Victoria Boutenko, Elaina Love, and Chad Sarno (2102) is an informative resource.
They reference the views of Dr. Frank Sacks, Professor of Cardiovascular Disease Prevention at the Harvard School of Public Health, on these compounds.
The authors identify sources of these polyunsaturated acids and the concentrations of Omega-3 (and Omega-6*) in different animal and plant food sources.
They address the importance of consuming these in a ratio of 10:1 (Omega- 3: Omega-6) as suggested by The Institute of Medicine.
Supplemental forms in various combinations and concentrations of ALA, EPA and DHA are available to the public but remain a challenge for many consumers: along with quality control and safety issues, questions often arise to how much should be taken and in what form.
Among many other choices, consider the following sources of Omega-3: vegetable (advocado), seed (flaxseed), nut (walnut), fish (salmon) along with grass fed-dairy (eggs) and grass-fed meat (beef, buffalo).
Read and learn more about the importance of consuming the Omega-3 polyunsaturated fats.
Talk to your primary care physician, nutritionist.
Individuals should attempt to learn more about these Omega-6 compounds and how best to balance their consumption and the Omega-3 fats.
#Omega-3 Fatty Acids #Essential Fats (Omega-3 Fatty Acids) #Food Sources of Omega-3 Fats
