to the common use at home, vegetable oils are often used in packaged
foods and in restaurants.
The C fats are termed omega-3, and are found mostly in ocean
fish, with lesser amounts in beans, flaxseed and walnuts. Smaller
amounts are found in vegetables and wild and grass-fed animals.
These fats contain ALA (alpha-linolenic acid), an essential fatty acid
that is converted in the body to EPA (eicosapentaenoic acid), with the
final production of group 3 eicosanoids. This conversion can be
impaired by the same problems that impair the conversion of A fats
to group 1 eicosanoids — poor nutrition, trans fat, stress and aging.
Fish oils derived from cold-water ocean fish already contain EPA
and are very useful for people who require an omega-3 supplement
to balance fats. Flaxseed oil is also common, but does not contain EPA
and therefore requires other nutritional factors to convert to EPA.
And, in humans, conversion of flax to EPA is very inefficient. Flax oil
is also very unstable and can turn unhealthy if not fresh and refriger-
ated. (EPA also exists in conjunction with another important fatty
acid, DHA, which is especially important for the fetus through child-
hood.)
It’s relatively easy to balance A, B and C fats to promote a balance
of the 1, 2 and 3 groups of eicosanoids. This can be accomplished first
by eating approximately equal amounts of A, B and C fats. It does not
necessarily have to be at each meal, but in the course of a day or week,
balance is of prime importance. And, by eating a balance of A, B and
C fats, you’ll consume polyunsaturated and saturated fats in the opti-
mal ratio of 2:1. In the typical Western diet, many people consume
ratios of 5, 10 or even 20:1! It’s no wonder there’s an epidemic of pain
and chronic disease. (If you don’t eat meat or dairy, consume approx-
BALANCING YOUR FATS • 75The ABCs of Fat: A Summary
Type of Fat A B C
Food source: vegetable oils animal fats fish, flax
Contains: LA AA ALAConverts to: GLA EPAEicosanoids: Group 1 Group 2 Group 3