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Fat – Friend or Foe? After the advent of "lipid hypothesis",

which linked the consumption of dietary fat with increased risk of heart disease and other health problems, fats were so highly defamed by the medical establishment that many people started thinking that the best answer to the "fat problem" is to stay away from it as far as possible. Food processing companies quickly took advantage of this era of “fat phobia”, and soon flooded the market with "low fat" and "no free" products, promising to put an end to heart disease and obesity, but the incidence of these diseases is still skyrocketing.

The truth is that not all fats are equal. While the consumption of some ugly fats (trans-fats) are, really, a risk factor for many health problems, some other fats, including alpha-linolenic acid ALA (head of the omega-3 family) and linoleic acid LA (head of the omega-6 family), are so important for health that they have been termed "essential fatty acids" (EFAs). Our body need them to perform vitally important functions, but is unable to produce them. Therefore, we must get them from our food. That's why any attempt to indiscriminately reduce or eliminate all fats

from our diet inevitably leads to an EFA deficiency, which may be very dangerous to health.

For all the good it does, fat is often blamed to cause obesity, because it contains 9 calories per gram, while carbohydrate and protein contain only 4 calories. Yet, it's a mistake to relate dietary fat with body fat. You can get fat eating carbs and protein, even if you eat little dietary fat.

In 1956, Hugh Sinclair, one of the world's greatest researchers in the field of nutrition, suggested that an upsurge in the so-called "diseases of civilization" e.g. coronary heart disease, strokes, type-2 diabetes, arthritis and cancer - was caused by modern diets being extremely poor in essential fatty acids (EFA) and full of processed foods rich in trans-fatty acids. Although Sinclair's opinions were not supported by his pears, and he was even criticized by some of them for his bold hypothesis, later research convincingly shown that he was, indeed, correct. In fact, he is now praised for insights that were far ahead of his time.

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What is a fatty acid? Fatty acid is a carboxylic acid with a long unbranched aliphatic carbon chain, which is either

saturated or unsaturated. Most naturally occurring fatty acids have a chain of 4 to 28 carbons. There is always even number of carbons. First Carbon from carboxyl end is called α, second β, third γ, fourth δ ….. and the last carbon is called ω or omega and the last end is called omega end.

Fatty Acids - Nomenclature

CN:M Carbon Number of Carbon atoms Number of Double Bonds 1-6

The good fats

When unsaturation of fatty acids occur, two adjacent hydrogen atoms are removed on the same side of the fatty acid chain and a double bond is placed between two adjacent carbons. This is called cis configuration and causes the chain to bend by 350. Here energy rich pi-electrons are accumulated, these are also called electron clouds. Chain becomes weaker at the double bond. Cis fatty acids are thermodynamically less stable than the trans forms. They slip over each other and are liquid at room temperature. They have lower melting points than the trans-fatty acids or their saturated counterparts.

Classification of Fatty Acids

One system of fatty acid classification is based on the number of double bonds. Saturated fatty acids: Zero double bonds - Stearic acid is a typical long chain saturated

fatty acid.

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Monounsaturated fatty acids: 1 double bond - Oleic acid is a typical monounsaturated fatty acid.

Polyunsaturated fatty acids: 2 or more double bonds - Linoleic acid is a typical polyunsaturated fatty acid.

Chain Length of Fatty Acids Very Long chain FA 23 – 28 Carbons - A very long chain fatty acid (VLCFA) is a fatty

acid with aliphatic tails longer than 22 carbons. Unlike most fatty acids, VLCFAs are too long to be metabolized in the mitochondria, and must be metabolized in peroxisomes.

Long chain FA 13 – 22 Carbons - are most important and vital fatty acids for us like ALA, LA, EPA, DHA etc.

Medium chain FA 6 - 12 Carbons - MCFAs are caproic acid (C6), caprylic acid (C8), capric acid (C10) and lauric acid (C12). Coconut oil is composed of approximately 66% medium-chain fatty acids.

Short chain FA 4 - 6 Carbons - like Formic acid, Propionic acid, Isobutyric acid, Butyric acid, Isovaleric acid & valeric acid. These are produced in the large bowel as a result of bacterial fermentation of soluble fiber.

Omega-3 Fats Alpha-Linolenic Acid ALA Short Formula - 18:3 n-3

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That means it has a chain of 18 carbons, 3 sis double bonds and first double bond is located after 3rd carbon from omega end.

Melting point -110 Celcius Eicosapentaenoic acid EPA Short Formula - 20:5 n-3 That means it has a chain of 20 carbons, 5 sis double bonds and it is an omega-3 fat. Melting point -560 Celsius

Docosahexaenoic acid DHA Short Formula - 22:6 n-3 That means it has a chain of 22 carbons, 6 sis double bonds and first double bond is

located after 3rd carbon as it is an omega-3 fat. Melting point -500 Celcius

Alpha-Linolenic Acid ALA Docosahexaenoic acid DHA

Omega-6 Fats Linoleic Acid LA Short Formula - 18:2 n-6 That means it has a chain of 18 carbons, 2 sis double bonds and first double bond is

located after 6th carbon from omega end, so it is an omega-6 fat. Melting point -50 Celsius

Arachidonic Acid AA Short Formula - 20:4 n-6 That means it has a chain of 20 carbons, 4 sis double bonds and first double bond is

located after 6th carbon from omega end, so it is an omega-6 fat. Melting point -490 Celsius

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Linoleic Acid LA Arachidonic Acid AA Functions of Omega-3 fats

Omega-3 fats have live, energy rich pi-electrons, also called electron clouds. Electrons are key to health and longevity. This is the biggest “Anti-entropy Factor”. Electrons are extremely important to the body’s overall energy exchange potential “the flow of life force or prana.” The recent research has brought some extremely interesting and promising results in terms of the potential of omega-3 fatty acids to prevent and treat many modern diseases. Functions of omega-3 fats are summarized as follows: Anti-clotting (thrombolytic) effect: Omega-3s help to avoid thrombosis (formation of

blood clots) by preventing platelets (thrombocytes) from sticking together and forming blood clots. Blood clots, may result in stroke, heart attack, or pulmonary embolism (PE), are the no#1 cause of death, but most of them are preventable by including omega-3 fatty acids into one's diet.

Lowering the risk of heart disease, including coronary heart disease and atherosclerosis. Omega-3 fatty acids have been proven to benefit heart health, particularly through their vasodilatory (widening of blood vessels) and anti-atherogenic (preventing the formation of artery-blocking atherosclerotic plaques) effects.

Lowering the level of LDL cholesterol in the blood. Alleviating hypertension. Omega-3 fatty acids have been shown to lower mild

hypertension when it is due to cardiovascular disease, specifically atherosclerosis. Reduction in heart irregularities. Omega-3 EFAs have been shown to lower heartbeat

rates and prevent arrhythmias (disturbances of the normal rhythm in the heart's beating), thus decreasing the chances of a sudden death from a heart attack.

Alleviation of circulatory problems. Circulatory problems such as varicose veins and Raynaud's disease benefit from omega-3 supplementation. Omega-3s stimulate blood circulation and increase the breakdown of fibrin, a compound involved in clot and scar formation.

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Helping to alleviate depression and mood disorders. Persons with depression and mood disorders may also benefit from omega-3 supplementation.

Reducing aggression. A new study of teenagers has found that omega-3 EFAs relates to lower hostility rates in teenagers. Hostility has been shown to play a role in the development and manifestation of heart disease.

Helping patients with attention deficit/hyperactivity disorder (ADHD), dyslexia and dyspraxia. Persons who suffer from ADHD, dyslexia and dyspraxia (absence of ability to perform coordinated skilled movements) benefit from omega-3 intake.

Helping to improve memory and learning skills, and prevent Alzheimer's disease. Studies have proven that omega-3 fatty acids improve brain function and that the intake of omega-3s is linked to a lowered risk of developing Alzheimer's disease. Studies also suggest that omega-3 EFAs may have a protective effect on the nervous system.

Prevention of allergies in children. Studies have demonstrated that omega-3 fatty acid intake by prospective mothers during pregnancy may protect their babies against the development of allergies. Omega-3s have been found to protect against symptoms of hay fever, sinus infections, asthma, food allergies, as well as allergic skin conditions such as hives and eczema.

Improving the condition of those who suffer from inflammatory skin disorders such as psoriasis and eczema. In the skin of persons with psoriasis and other inflammatory skin disorders the amount of compounds causing inflammation is many times greater than normal. Omega-3 EFAs inhibit the production of these inflammatory compounds, improving the health of skin, nails and hair.

Alleviating rheumatoid arthritis (RA) and other inflammatory forms of arthritis, affecting, in particular, persons with psoriasis and gout. Omega-3 fatty acids reduce the amount of compounds causing inflammation, and increase the formation of anti-inflammatory substances such as PGE3.

Improving the immune status. The intake of omega-3 fatty acids has been proven to be beneficial for the body's immune function. Research has also linked the intake of omega-3s to lowered risk of breast cancer and prostate cancer.

Alleviating certain symptoms of PMS. Premenstrual symptoms such as pain, cramps

and bloating are often alleviated by resorting to omega-3 supplementation. Omega-3 fatty

"Nobody seemed to notice that a crime has been committed: It was the case of the missing nutrient. The nutrient was essential; it was a nutrient we human beings needed in order to stay healthy. It started to disappear from our diet about 75 years ago and now is almost gone. Only about 20% of the amount needed for human health and well-being remains. The nutrient is a fatty acid so important and so little understood that I call it "the nutritional missing link"….Food grade linseed oil & fish oil are the best sources of this special fat—Omega 3 essential fatty acid—which modern food destroys."

Donald Rudin, M.D. (The Omega 3 Phenomenon)

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acids are converted into hormone-like substances (type 3 prostaglandins, or PGE3), which help to control contractions of the uterus.

Improvement of visual acuity. Research has shown that omega-3 EFAs is linked to lowered risk of age-related macular degeneration - an eye condition which is the leading cause of severe loss of vision in people over 50.

Trans-fats – The ugly fats A trans-fatty acids, by contrast, has its hydrogens on opposite sides of the double bond. As a result, they do not cause the chain to bend, and their shape is similar to straight saturated fatty acids. Trans fats are “anti-human”, electron-poor, directed into the past, life functions are paralyzed, lacks energy and strength because the electrons that are in harmony with the sun as “life-element” are missing. Most trans-fatty acids are not found in nature and are the result of hydrogenation.

Increase cancer risk factors. Elevate cardiovascular risk factors. Interfere with insulin function. Decrease testosterone. These are solid at room temperature. Change the fluidity of cell membranes. Interfere with the healing fats. Trans fat is the biggest enemy of mankind.

Food Sources Fast Food - Most fast foods including their Indian fried foods are fried in partially

hydrogenated oils, refined oils, which increases their trans fat content. Burgers, fried chicken, fried cheese sticks, biscuits and fish sandwiches also contain high trans fats.

Baked Goods - All processed and packaged baked goods are a top source of trans fats because most manufacturers use partially hydrogenated oils to extend the shelf life of the products. Packaged cookies, donuts, pies and pastries can contain 2 to 3 grams of trans fat per serving.

Margarine (Vanaspati) - All margarines are a significant source of trans fat in the average diet. They are often cheaper than real butter, and can contain less saturated fat, making them

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appear to be better for you. These products can contain trans fat, however, while real butter doesn't.

Additional Sources - Packaged snacks, such as potato chips, French fries, pizza and cheese-flavored curls, can contain high trans fats.

Even when the food label lists the trans fat content of a processed food as zero, a serving

may contain up to nearly half a gram of trans fat by law. Small amounts of some "trans-fat-free" foods can really add up. For example, a box of cookies labeled "0 trans fats" could actually have half a gram per serving. Thus four cookies could contain close to 2 grams of trans fat -- the upper limit suggested for many adults.

Omega-6 / Omega-3 Metabolic Pathways

The Omega-6 / Omega-3 Metabolic Pathway is nicely explained in the picture. It turns out that Both the omega-3 and omega-6 pathway utilize the same enzymes, so both have to compete for these enzymes. The omega-6 class Dihommogamma-Linoleic Acid (DGLA) can be converted to either the anti-inflammatory PG1 or into arachidonic acid (AA). Conversion of DGLA into PG1 does not require any enzymes, but conversion of DGLA into AA requires the enzyme delta-5 desaturase.

In diets high in omega-3, most of the delta-5 desaturase will be used in the omega-3 pathway; so very little delta-5 desaturase will be available to convert DGLA into arachidonic acid, and subsequently, into PG2. Thus DGLA ends up being converted into the anti-inflammatory PG1.

Don’t heat any oil in the kitchen because high temperature frying and deep frying produce trans fats and dangerous chemicals. Best medium for frying is water.

Lothar Hirneise

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Prostaglandins - Overview

Prostaglandins were first discovered and isolated from human semen in the 1930s by Ulf von Euler of Sweden. Thinking they had come from the prostate gland, he named them prostaglandins. It has since been determined that they exist and are synthesized in virtually every cell of the body. Prostaglandins, are potent but short-lived chemical messengers and are either locally active (Paracrine) or act on the same cell (Autocrine) within which they are synthesized.

Prostaglandins and related compounds are collectively known as eicosanoids. Most are produced from arachidonic acid, a 20 carbon polyunsaturated fatty acid (5,8,11,14-eicosatetraenoic acid).

Prostaglandins all have a cyclopentane ring, and a letter code, based on ring modifications (e.g., hydroxyl or keto groups). A subscript refers to the number of double bonds in the two side-chains. Thromboxanes are similar but have instead a six-member ring.

Prostaglandins were originally shown to be synthesized in the prostate gland, thromboxanes from platelets (thrombocytes) and leukotrienes from leukocytes, hence the derivation of their names. The lipoxins are anti-inflammatory eicosanoids synthesized through lipoxygenase interactions (hence the derivation of the name).

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Examples of eicosanoids are prostaglandins, prostacyclins, thromboxanes, leukotrienes, and epoxyeicosatrienoic acids. They have various roles in inflammation, fever, regulation of blood pressure, blood clotting, immune system modulation, control of reproductive processes and tissue growth, and regulation of the sleep/wake cycle.

Good – Anti-inflammatory Series 3 prostaglandins Series 1 prostaglandins

Bad – Pro-inflammatory Series 2 prostaglandins

Prostaglandins - Functions Cause constriction or dilatation of blood vessels. Cause aggregation or disaggregation of platelets. Sensitize spinal neurons to pain. Constrict smooth muscle. Regulate inflammatory mediation. Regulate movement of calcium and other minerals & nutrients in the cell. Control hormone regulation. Control cell growth. Regulates cellular communication.

Series 1 prostaglandins Series 1 prostaglandins are Anti-inflammatory, Thrombolytic - Decreased platelet

aggregation (blood clotting), pain reliever and control cellular activities. The strong anti-inflammatory properties help the body recover from injury by reducing

pain, swelling and redness.

Series 2 prostaglandins Series 2 PG seem to be involved in swelling inflammation, clotting and dilation. Series 2 prostaglandins are "fast lane" i.e. involved in intense actions and play a role in

swelling and inflammation at sites of injury. This is not at all a "bad" effect, but an important protective mechanism - the body's way of immobilizing the affected site to prevent further injury and facilitate healing.

Series 2 prostaglandins also seem to play a role in inducing birth, in regulating temperature, in lowering blood pressure, and in the regulation of platelet aggregation and clotting.

Series 3 prostaglandins The Series 3 prostaglandins are formed at a slower rate and work to attenuate excessive

Series 2 production. Their response is "less vigorous".

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The omega-3 pathway might therefore be likened to the "slow lane“. Adequate production of the Series 3 prostaglandins seems to protect against heart attack

and stroke as well as certain inflammatory diseases like arthritis, lupus and asthma.

Good Prostaglandins Bad Prostaglandins Decreased platelet aggregation (prevents blood clotting)

Increased platelet aggregation (helps in blood clotting)

Vasodilatation (widening of blood vessels)

Vasoconstriction (narrowing of vessels)

Anti-inflammatory effect Pro-inflammatory effect Immune system enhancement Immune system suppression Increased oxygen flow Decreased oxygen flow Decreased cell proliferation Increased cell proliferation Decreased pain Increased pain Widening of respiratory passages Narrowing of respiratory passages Increased endurance Lowered endurance

N-6/N-3 ratio out of balance - road to aging, disease & death

Both groups of prostaglandins perform vitally important functions and supplement each other through complex and multi-faceted interactions. For centuries ratio of Omega-6 and Omega-3 was perfect e.g. 2:1 or even 4:1 (very ideal ratio). But after the global switch to industrial agriculture and processed foods it is 20:1 or more (!!!).

This throws the body into the state of chronic inflammation, giving rise to a whole array of clot- and inflammation-related chronic diseases, including thrombosis, arthritis, diabetes, atherosclerosis, coronary heart disease, cancer and asthma.

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Balanced N-6/N-3 ratio – road to health, Ultra wellness & longevity

There is only one crucial condition that must be fulfilled if the entire system is to work well

and promote health, rather than disease. This condition is BALANCE. For the prostaglandin pathways to run smoothly, the intake of omega-3 and omega-6 fatty acids must be well-balanced, within the 1:1 to 4:1 range.

"Our immune system, which is vital for destroying cancer cells, requires EFAs, vitamins C, B6, and A, and zinc to function, and requires an exceptionally rich nutrient supply of ALL essential nutrients for its high level of complex cellular activities. Deficiencies of EFAs and toxic, man-made synthetic drugs that interfere with essential fatty acid functions can create the conditions of fatty degeneration collectively known as cancer."

Udo Erasmus