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In recent years we have heard plenty of controversies about oils and their role in your health. There have been claims that some of these oils are good and some not so good, and others still downright damaging to our health.
Obviously not all oils are created equal, and at times the information presented to the consumer can be overwhelming. But is all this talk just sensationalism, or are there in fact ‘O-mega’ benefits to be reaped? Let’s find out.
Mighty Omegas. It cannot be denied that Omega oils, or Essential Fatty Acids, have a direct influence on our health. These oils, named after the 24th letter of the Greek alphabet meaning the end, perhaps signify that Omega oils are in fact the oils to end all oils when it comes to the health benefits they provide.
These benefits came to the attention of the scientific community in the early ’70s. At that time it was noted by nutritional researchers that the diet of the Inuit people, although considered to be high in fat, showed astonishingly low incidences of heart disease. Years of studies revealed that it was attributed to the mainstay of their diet being oily, cold water fish, containing high amounts of Omega-3, or fish oils.
Perhaps these studies were fueled by the recollection that at one time, cod liver oil was the staple in every medicine chest. Later we also learned that cod liver oil was rich in both Vitamin A and in Omega-3. Regardless, government and nutritionists combined the results of their discovery, and thus the mighty omegas were brought forth in the limelight.
Good Fats, Bad Fats. All oils are not created equal. On one hand we have been advised to increase some oils to maintain a healthy body and keep illness at bay. By contrast, we have also been warned to cut back, or completely eliminate the not-so-good oils that increase the chances of heart disease, and even some types of cancers.
The question of which oils are good and which are not can be confusing, but it doesn’t need to be. “It’s actually all very simple,” says Zilia Goreshnik, doctor of Naturopathic Medicine at MZ Naturopathic Clinic in North York.
“The not-so-good oils are the Omega 6 fats. These are the saturated fats, and they come from the fat in animal products and from common vegetable frying oils such as corn and sunflower. These fats promote heart disease, and raise blood cholesterol levels,” says Dr. Zelia (as she is affectionately called by her patients).
“But,” she is quick to add “the body still needs a little bit of these fats, so it’s important to know just how much of each oil to consume.”
Several studies have conclusively demonstrated the benefits for heart patients when they increased their intake of Omega-3. One particularly important study was found in the New England Journal of Medicine, and conducted at the Dallas Veterans Administration Hospital. Researchers worked with a group of 82 men scheduled to undergo an angioplasty procedure, where plaque-clogged arteries are opened by passing a tube through them. Although this procedure cleans the affected artery, a few months later the vessels can accumulate more plaque and close once again. This setback is called restenosis.
The study called for half of the men to be given conventional therapy of aspirin and anti-clotting medication, while the other half received the same treatment as well as 18 fish-oil capsules daily.
The treatment began seven days prior to their scheduled surgery, and continued for six months after their procedure. After four months it was noted that in 36 percent of men in the aspirin and drug study, restenosis had indeed set in, but in the group that received the fish oil, only 16 percent were affected with restenosis. This notable difference propelled further studies, revealing that the Omega-3 oils may in fact help prevent and treat a variety of problems such as angina, atherosclerosis, hypertension, and even heart attack.
Fishy Business. Study after study has shown that Omega-3 fatty acids are essential for optimum health. “The body cannot make its own fatty acids,” says Dr. Zelia, “so we must get it from the food we eat, or from supplements.”
Most people are deficient in Omega-3, as the typical North American diet consists of too much Omega-6. This is due to the fact that Omega-6 is produced when certain types of table oils are heated at high temperature and added to almost all fast foods, shelf foods and sweets.
“But to be healthy, the body needs balance,” says Dr. Zelia. “So the first thing one should do is to cut down on fatty meats, whole-milk products, fat-laden process foods, fast foods and sweets. Then increase your consumption of cold water fish by eating at least four servings a week.”
Cold water fish includes salmon, tuna, mackerel, halibut, and water-packed sardines. These fish must be grilled, not fried. If fried, the Omega-6 will exceed Omega-3, and the nutritional omega value is lost.
If fish is not your cup of tea, other sources of Omega-3 abound in soy, raw nuts and seeds, all varieties of beans, and in Omega-3 supplements.
Omega Building Blocks. Nutritional experts state that the body requires over 50 essential nutrients to maintain good health. They include vitamins, minerals, amino acids and essential fatty acids (EFA), which are the Omega-3’s, also known as alpha-linoleic, and small amounts of Omega-6’s, or gamma linoleic acids.
Essential Fatty Acids are required by every cell in the body, as they help produce new cells, or rebuild damaged ones. They also produce “prostaglandin families,’ a hormone-like substance required for energy, cardiovascular health, and immune health. They also aid the neuro-transmitters in our brain cells and in our nervous system, as these two systems consists of over 50 percent Essential Fatty Acids.
If the Omega-3s are the shining stars of the nutritional stage, then the Omega-6s are the starlets. Omega-6’s must be consumed in their raw form, and not heated. The heating process not only destroys the essential fatty acids but creates dangerous free-radicals that damage the cells and may set the foundation for some illness and disease.
The recommended intake ratio for the Omega oils should be 4 to 1. This simply means that one should consume four times more foods that have Omega-3, than those that have processed Omega-6. A balanced amount of both of these oils promote overall body healing, clear, smooth skin, and regulate the body’s water loss. They are also instrumental in restraining blood clotting, lowering cholesterol levels, and in reducing swelling and pain caused by injury.
Excellent sources of raw Omega-6 come from flax seeds and pumpkin seeds, or from supplements that are made from the blue star-shaped flower of the borage plant.
Other Benefits. Women know all too well the miseries of mid-life changes. Studies further indicate that a diet rich in Omega-3 oils helps in the relief of hot flashes and mood swings that manifest themselves when declining levels of estrogen and progesterone bring on the onset of menopause.
“These oils also improve the skin and hair,” says Dr. Zelia. “They help lower blood pressure, aid in the prevention of arthritis, and have been found to help children with ADD (Attention Deficit Syndrome). As a matter of fact, a deficiency of these fatty acids can lead to an impaired ability to learn and to recall information.”
The desirable effects of Omega oils are many, and it is well worth our while to incorporate these essential nutrients into our daily diet.
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