Joel Fuhrman - Eat To Live

Eat to Live 123

are consuming the wrong fats. Americans consume too much of some

bad fats and not enough of other fats that we need to maximize health.

Essential fatty acids (EFAs) are polyunsaturated dietary fats that

the body cannot manufacture, so they are required for health. EFAs

are important for the structure and function of cell membranes and

serve as precursors to hormones, which play an important role in our

health. These fats are essential, not only in growth and development

but also in the prevention and treatment of chronic diseases.^8

The two primary essential fatty acids are linoleic acid, an omega-6

fat, and alpha-linolenic acid, an omega-3 fat. The body can make

other fatty acids, called nonessential fats, from these two basic fats.

Linoleic acid's first double bond is at the location of its sixth carbon,

so it is called an omega-6 fatty acid, and alpha-linolenic acid's first

double bond is on its third carbon, so it is called an omega-3 fatty acid.

OMEGA-6 FAT OMEGA-3 FAT

Linoleic acid Linolenic acid

• •

GLA (gamma linolenic acid) EPA (eicospentainoic acid)

• •

AA (arachidonic acid) DHA (docosahexainoic acid)

T •

pro-inflammatory anti-inflammatory

prostaglandins and prostaglandins and

leukotrienes leukotrienes

Optimal health depends on the proper balance of fatty acids in the

diet. The modern diet that most of us eat supplies an excessive amount

of omega-6 fat, but often too little omega-3 fat. This relative deficiency

of omega-3 fats has potentially serious implications. Also, the con-

sumption of too much omega-6 fat leads to high levels of arachidonic

acid (AA). Higher levels of arachidonic acid can promote inflammation.

When we have insufficient omega-3 fat, we do not produce

enough DHA, a long-chain omega-3 fat with anti-inflammatory ef-

fects. High levels of arachidonic acid and low levels of omega-3 fats can

be a contributory cause of heart disease, stroke, autoimmune diseases,

skin diseases, depression, and possibly increased cancer incidence.^9

Most Americans would improve their health if they consumed

more omega-3 fats and less omega-6 fats. I recommend that both