Consumers,
retailers, practitioners, and media people are hearing that
flax oil can increase prostate cancer. So many have asked
me for clarification on this issue that I have assembled
here the information that I consider helpful. I have looked
up the research studies, and have added to what I've found,
my own experience of working with flax and other oils for
the past 20 years.
The
following report summarizes what I have discovered so far.
As new information brings further clarity, I will update this
article.
I'll
strive to give you a balanced view. I want neither to over-emphasize
the safety nor the potential toxicity of flax oil, and I hope
that the information that follows provides you with much needed
insight into this topic.
Promoters
of flax oil have touted its benefits, but have not adequately
addressed the down side of exclusive use of flax oil. Flax
oil has benefits and shortcomings. Ignored, its shortcomings
can lead to serious health problems.

Flax is very rich in omega-3 and low in omega-6 (omega-3: omega-6 ratio
is usually between 3.5: 1 and 4: 1).
Exclusive use of flax
oil can lead to omega-6 deficiency within 2-8 months. Using
CLA (conjugated linoleic acid, a trans- fatty acid which
is produced by shifting a double bond and twisting the
molecule of the omega-6 EFA, LA) in addition to flax oil
can lead to omega-6 deficiency symptoms even sooner than flax
oil used alone.
Omega-6 deficiency symptoms from too much flax
oil can be reversed either by lowering omega-3 intake or
by increasing omega-6 intake. |
The
list of symptoms of omega-6 deficiency garnered from research
is long, and is found in an overview article on this web
site called Fats that Heal Fats that Kill. I have experienced
myself and have seen in other people using flax oil exclusively
the following symptoms: dry eyes, skipped heart beats, thin
skin, joint pain, eczema and psoriasis-like skin problems,
increased susceptibility to infection, and deterioration
of immune function.
A
recent review article points out that prostate cancer is increasing,
and is the second leading cause of cancer deaths in the Western
world. The "etiology of prostate cancer remains unclear,
course and progression are unpredictable, and definite treatment
is not yet established". Lifestyle and diet could contribute
to the progression from small, latent, non-metastatic tumors
to clinically significant, invasive, metastatic lesions.1
Research
on the involvement of fats and fatty acids in prostate cancer
has led to inconsistent conclusions. Most of the available
information comes from epidemiological (or population) studies.
Direct data from animal and human studies are limited.1
Further
confusion results from the fact that results from rat studies
cannot be automatically generalized to humans, because rats
and humans metabolize fats differently. Also, rats don't fry
steaks, don't use salad dressings and mayonnaise made with
oils that have been highly processed, and don't eat butter
that has been exposed to light and air, sometimes for weeks.
The reason I make this point will become clear a little later.
Studies
done on cell cultures do not take into account the effects
of fats on glands and organs, which can affect tumor development
and tumor growth. In particular, some fatty acids up- or down-regulate
the functions of genes, and it appears that some fatty acids
also change the effectiveness of hormones even if they don't
change hormone levels present in tissues.
Within this context,
the suggestion has been made in published literature that flax
oil should not be used because it can increase prostate cancer. The Prostate Forum2 lists
six studies showing positive correlation between ALA (in serum,
adipose tissue, and red blood cell membranes) and prostate
cancer. Of the six studies, one showed no correlation3.
One found a small (not statistically significant) positive
correlation.4 Four studies
found a strong positive correlation between ALA and prostate
cancer5,6,7,8. At least
two other studies have also shown a correlation of alpha-linolenic
acid with increased prostate cancer.9,10
According
to Prostate Forum, several labs have found that ALA is one
of the most powerful growth stimulants for human prostate cancer
cells in tissue culture.2 The
Prostate Forum has recommended against the use of flax oil
by men with prostate cancer because flax oil is the richest
available food source of ALA. The reasoning is that this oil
should cause the most prostate cancer because it contains the
most ALA.
The 'ALA' in human population
(epidemiologic) studies comes from two main sources: vegetable
oil, and red meat animal products. Both were shown to correlate
with similar increases in prostate cancer. In cell studies, chemically
'pure' fatty acids are usually used. In the cited studies, the
source of ALA-the omega-3 EFA that is 5 times more easily destroyed
by light, oxygen, and heat than LA (the omega-6 EFA)-was foods that
have been processed destructively and treated with great carelessness.
Let me illustrate this point.
In
one of the epidemiologic studies, five sources of ALA - butter,
red meat, bacon, salad dressing, and mayonnaise-were listed.
The
animal sources included butter, red meat and bacon.
Butter is extensively exposed to light and air between the
time the cow is milked and the time the butter is consumed.
Butter also contains some trans- fatty acids which, research
suggests, may also correlate with increased cancers.
Red meat
and bacon are rich sources of iron, a pro-oxidant that
can damage EFAs (especially the omega-3, ALA). Both are usually
fried, and it has been known for at least 30 years that
frying damages EFA molecules. Damage caused by frying is
well documented in research. |
|
All
three animal sources of ALA usually contain traces of sex hormones,
pesticides, and antibiotics. Sex hormones are known to increase
the growth of certain cancers, especially those of prostate
and breast. Many pesticides have cancer-causing properties.
Antibiotics lower immune function. No one knows whether the
synergy of these three can augment the detrimental effects
of each of them individually, but chances are good that this
is the case.
The
vegetable sources included salad dressing and mayonnaise.
These are made from soybean and/or canola oils that have
been destructively processed by degumming, refining, bleaching,
and deodorizing (so-called 'RBD oils'). While these oils
are generally free of hormones and antibiotics, they can
contain carcinogenic pesticides. Insecticides, herbicides
(weed killers) and fungicides are used in agriculture. Of
these, the fungicides have the most potential for increasing
cancer.
Interestingly,
a study done with flax grain has shown that flax inhibits
the growth of prostate cancer.6 The
study was short-term, and therefore does not predict what
would happen if flax grain was used as the sole source of
fat for a long time, measured in years.
Another
study showed that prostatic alpha-linolenic acid was lower
in cancerous prostate glands that exhibited perineural invasion,
seminal vesicle involvement, and stage T3 tumors.7
In
a review article on omega-3 fatty acids and cancer, the author
makes the observation that the effect of omega-3 polyunsaturated
fatty acids (PUFAs) on cancer depends on "background levels
of omega-6 PUFAs and antioxidants, and this could account for previously
inconsistent results in experimental carcinogenesis." He
also makes the observation that "omega-3 PUFAs appear to be
excellent substrates for lipid peroxidation in situations where
an oxidative stress is involved, such as in the action of several
cytotoxic agents in the treatment of cancer."8
|
Other
researchers found that the ratio of omega-3/omega-6 PUFAs decreased
in the following order: normal, benign prostatic hyperplasia,
and prostate cancer. This indicates that omega-3 inhibit prostate
problems. They conclude that the ratio of omega-3/omega-6 may have
an important association with the benign or malignant state
of prostatic disease.9 |
Yet
other researchers suggests that among fatty acids, the omega-6
derivative arachidonic acid (AA), delivered in larger than
normal quantities to prostate cancer cells in tissue culture
by LDL cholesterol via over-expression of its receptor (LDLr),
increases the activity of the cancer-related genes c-fos and
cox-2.10
In
1994, one review suggested that for prostate cancer, fat consumption
should be decreased to 15% of calories. The antioxidant mineral
selenium and vitamin E should be supplemented, and a soy product
should be used.11
Another
study shows that the same omega-6 derivative AA, stimulates growth
and division of prostate cancer cells (both hormone-sensitive
and hormone-insensitive) by increasing lipoxygenase enzyme
activity (increasing inflammation). The researchers show that
if you block this enzyme, the prostate cancer cells self-destruct
(apoptose) very rapidly.12 This
could be achieved by inhibitor molecules, by decrease of AA
in the medium (or diet), and by increase of omega-3 fatty acids
that inhibit the production of AA. By the way, AA is found
in meat, eggs, and dairy products.
One
further study showed a positive association between prostate
cancer and animal fat, as well as the omega-3 EFA (ALA). It also
showed an inverse association between the antioxidant vitamin
C and prostate cancer.13
A
study in 1985 showed that GLA, ALA, AA, and EPA killed
prostate cancer cells in tissue culture, but did not
affect the normal cells with which they were cultured.
The normal cells continued to grow normally. When essential
fatty acids were not present, the prostate cancer cells
overgrew the normal cells.14
In
1991, the view from research was that diets containing
high levels of omega-6 fatty acids enhance tumorigenesis
in animals, and that diets with equivalent levels of
omega-3 fatty acids diminish tumorigenesis.15
|
|
A
1999 publication concludes that the combination of fatty acids
makes a difference. In this study, GLA, ALA, and EPA increase
the death of prostate cancer cells. A slight increase of cancer
cell death was obtained when ALA was combined with AA, OA,
or GLA. But ALA with LA or EPA had no effect or even decreased
prostate cancer cell deaths.16
A
study with another prostate cancer cell line reports that GLA
and EPA, which inhibit an important enzyme in carcinogenesis
(urokinase-type plasminogen activator [uPA]), suppress cell
proliferation (growth and division). Low EPA and high uPA levels
have been reported in cancer. ALA, LA, and AA also suppressed
cell proliferation in this study.17
Another
study found that rats grow faster when vitamin E is given along
with linseed oil (which is refined, bleached, deodorized flax
oil), grow slower if linseed oil was given without vitamin
E, and grow even slower in the presence of pro-oxidant.18
A
study in women found that only ALA, but not saturates, monounsaturates,
or long chain polyunsaturates omega-3 or omega-6, had a protective
effect on breast cancer.19
A
1999 study found that mutation of the androgen receptor (AR)
gene as a cause of prostate cancer is rare, and that over-expression
of the AR gene seems to be the most common alteration in hormone-refractory
prostate cancer.20 A question left unanswered is what causes
this over-expression.

A study published in 2001 concludes
that a high intake of both red meat and dairy products
is associated with a two-fold increase in risk of prostate
cancer.
The reason for the association with red
meat remains unexplained.21
Another
2001 study found that a short term (3 month) low fat,
fish oil (EPA and DHA) enriched diet increased the
omega-3/omega-6 ratio in plasma and adipose tissue. Also, cyclooxygenase
(COX-2) expression decreased in 4 of 7 patients.22 COX-2
produces inflammation, which is involved in cancer. |
Finally,
a study found that DHA and EPA decreased expression of several
genes that are up regulated by androgen in LNCaP prostate cancer
cells. They thereby reduced androgen-mediated cell growth of
this prostate cancer cell line. DHA increased the proto-oncoprotein
c-jun.23
What
can one conclude from all of these studies? Science has become
so technical that we get lost in a sea of details that defies
common sense; then we get confused. This confusion makes it
easier for 'high-tech' industries to benefit, whose drug products
suppress symptoms without effecting cures.
One
major problem with these studies is the isolation in which
they are carried out. In Nature, EFAs are found along with
many other substances. In the lab, substances are isolated
into chemically pure forms, which are easier to manage, but
may be far out of line with what happens in a body fed by whole
foods containing hundreds or even thousands of interacting
(synergistic) ingredients.
I
will attempt to address the contradictory findings of the studies
by applying some common sense, and add some overlooked details
that may help us practically.
EFAs are chemically very
active molecules. The body cannot make them. They are required
for vital functions in all cells and tissues. We cannot live without
them. They must be provided by foods.
The
big question that begs to be answered is why substances that
are absolutely required for health can at the same time give
you cancer and kill you. It doesn't make sense. Omega-3s, in particular,
have a long history of anti-cancer benefits. If they have anti-cancer
properties, why are they causing cancer? Essential nutrients,
which the body must have for life and for health, cannot easily
be both pro-cancer and anti-cancer at the same time.
So
the question that must be answered is what other issues are
being overlooked when medical professionals (untrained in
nutrition-in this case, ALA and flax oil), issue edicts against
the use of essential nutrients.
Here are my thoughts.
These thoughts come from 20 years
of pursuing practical answers
regarding the application
of fats to health. |
- Processing
damage of ALA, the most fragile of essential
nutrients, must be considered as a possible cause
of increased prostate cancer. As ALA consumption
increases, so does the amount of damaged, toxic breakdown
products of ALA resulting from careless treatment
of this essential nutrient.
Unless
care is taken to protect ALA from being damaged and thereby
being made toxic by light, air, and heat, health problems
based on the toxicity of altered molecules of ALA should
be expected.
- Pro-oxidants. According to the study that compared high and low intakes
of ALA in humans,5 the strongest risk factor was the
consumption of red meat. Red meat is rich in iron,
which has strong pro-oxidant action that can speed
up the damage done to EFAs by light, oxygen, and heat.
That's true outside as well as inside the body.
Because of ALA's far higher fragility, we should expect ALA to be damaged
far more extensively than LA. As a result, far more toxicity should
come from diets with higher ALA intake in association with pro-oxidants
that lead to free radical formation and oxidation products.
Related
information shows that red meat consumption
correlates with increased cancer in general. White
meats from chicken and turkey, which contain
as much ALA as red meat does, show less of
a correlation with cancer than red meat.
Consumption of high-fat fish, which contains
more omega-3 than red meat, and in the form of
EPA and DHA, that are even more fragile to
damage done by light, air, and heat, lowers
cancer risk factors. And raw high-fat fish,
in the form of Japanese sushi or sashimi,
correlates with the least cancer. |
|
These findings
do not provide proof, but the trend is clear. It suggests
that ALA or the other omega-3 do not increase prostate
cancer, but that the omega-3 molecules damaged during commercial
processing and food preparation: cooking, frying, and
especially barbecuing may well do so.
- Antioxidant
depletion. Research has consistently shown
that increased intake of EFAs increases the need
for antioxidants. EFAs are high-energy fuel.
In the body, they build a strong fire. A strong
fire throws more sparks than a weak one. Those
who fear the EFAs suggest that we should lower
intake. That means, turn down the fire. Taken
to its logical conclusion, that would mean that
we should put the fire out, because if there's
no fire, there'll be no sparks that can do damage.
It's stupid advice. If we are dead, then we need
no more antioxidant spark control because there's
no more fire. What would be the point of that?
A more viable solution is to make the strongest fire possible, and
to make sure that there's good spark control. Antioxidant protection
should accompany our increased intake of EFAs. Omega-3 fatty acids, being
more chemically active than omega-6, require a higher antioxidant intake
for spark control. But higher omega-6 intake too, requires more antioxidants.
The richest source of antioxidants is fresh green vegetables. They
contain hundreds, if not thousands of different kinds of antioxidants.
The seeds themselves are also rich sources of antioxidants. And research
has shown that 400-800mg of vitamin E daily reduces cardiovascular
risk by over 75%, while 200ug of selenium daily reduce cancer risk
by over 50%. These two powerful antioxidants, as well as zinc, manganese,
vitamin C, vitamin A (or carotene), as well as sulfur-containing
amino acids, alpha-lipoic acid, glutathione, coenzyme Q10, turmeric,
ginger, garlic, and onions, all provide antioxidant protection to
the body. Certain herbs, and mushrooms like maitake also help.
- Lack
of Phytosterols. Phytosterols (plant sterols)
have been shown to inhibit many cancers. One
of the pioneers in natural treatments of cancer,
Dr. Emanuel Revici, worked from the notion that
there are two causes of cancer: lack of EFAs,
and lack of (phyto)sterols. His methods reversed
the cancers of many patients, and Revici himself
was a testimony to his own methods. He died a
few years ago at the age of 102. Unfortunately,
much of his work is now lost.
Phytosterols, which are found in the membranes of all cells of all
plants, seeds, and unrefined oils, are not present in animals. They
inhibit sterol reactions: cholesterol, the male and female steroid
hormones androgen (testosterone) and estrogens (estradiol, estriol,
progesterone), and cortcosteroids (aldosterone, cortisol, and others).
They therefore slow down the growth of steroid hormone-specific cancers,
including some types of prostate cancer.
- Too
much ALA in relation to LA is another
factor that needs to be addressed. Omega-3 and omega-6
EFAs compete in the body for space on the enzymes
that convert them into derivatives and eicosanoid
hormones. Hence the ratio between them must be
such that adequate amounts of both are converted.
A ratio of 2: 1 of omega-3 to omega-6 will do this. So might a ratio of 1:
4. In healthy people, a wide range of ratios is possible. In people
with degenerative conditions, an emphasis on omega-3 seems to be more
effective. That's because omega-3 intake has dropped to 1/6th of what
people obtained in their diet 150 years ago, while omega-6 intake has
doubled over the past 100 years.

This
problem can be caused by the exclusive
use of flax oil.
Flaxseed,
used as the only source of fats in
the diet, can also cause this problem.
Both flax and flax oil have an omega-3:
omega-6 ratio of 3.5 or even 4: 1. Using
such a ratio will result in the omega-6
EFA being crowded out from the enzymes.
And that will lead to omega-6 deficiency
symptoms. |
The list
of omega-6 symptoms is long, but relevant here is the
fact that omega-6 deficiency leads to deterioration
of immune function, which in turn can lead to increased
cancer growth.24 A comprehensive list of omega-3 and
omega-6 deficiency symptoms is found in the book Fats
That Heal Fats That Kill.
The same problem concerning high omega-3 with low omega-6 similarly affects
the growth of other cancers.
- Other
toxic influences that accompany EFAs can
also affect cancers. For instance, antibiotics
used in feeds end up in meat. These antibiotics can
inhibit immune function. Hormones and pesticides contained
in meat, butter, and other dairy products can
also affect cancer initiation and growth.
In vegetable oils, the packaging can also be an issue. Fillers, plasticisers,
stabilizers, mould releasers, and other industrial chemicals unsuitable
for human consumption but present in plastics may dissolve in oils,
and can then affect the body after the consumption of oil.
Packaging oils in clear glass or plastic, especially those
that contain omega-3 (canola and soybean) is inadvisable, because it
exposes oils and omega-3s to the destructive influence of light.
In some plastics, heavy metals like lead and aluminum are present.
In some plastic containers, the pigment used to render plastic opaque
to light-carbon black, a cousin of soot-contains Polycyclic Aromatic
Hydrocarbons (PAHs). These, formed when carbon reacts with itself
in a situation of incomplete burning, are carcinogenic.
|
Authors
of published studies have been clear that the correlation of ALA
with increased prostate cancer is not proof that ALA causes prostate
cancer, and point out that that the mechanisms involved in this
finding remain unknown. These researchers have suggested that several
possibilities need to be explored. These include:
- Oxidation
products of ALA formed during cooking of meat;
- Damage
done to ALA molecules during processing;
- Lack
of balancing molecules such as phytosterols and antioxidants,
which are found in seeds, but are removed or damaged during
processing and cooking practices;
- Free
radical formation from fatty acid oxidation;
- ALA-based
free radicals (products of processing) that can damage
genetic material (DNA) and lead to tumor formation;
- Decrease
in the level of antioxidants, because they are used up
to deal with ALA-based free radicals produced in the body;
- Too
low a ratio of LA: ALA (or too high a ratio of ALA: LA);
- Alterations
in eicosanoid synthesis;
- Changes
in cell membrane composition, affecting permeability and
receptor activity;
- Interference
with 5-alpha-reductase activity; and
- EFAs
may increase steroid hormone production that is important
in androgen sensitive growth. (Actually, EFAs appear to
decrease steroid hormone levels. Apparently they make hormones-insulin,
thyroid, androgens, and others-work better, and therefore
smaller amounts of them are needed to get hormones' normal
job done).
I learned
about the highly sensitive omega-3 ALA in 1981. I have emphasized since that
time that ALA should never be subjected to the destructive influences of
light, oxygen, and high temperatures. One or more of these destructive influences
is involved during:
- Commercial and home frying, deep frying, and sautéing
- Processing (deodorization) involved in the production of the cooking
(RBD) oils that line the shelves of grocery, convenience, and
health food stores
- Hydrogenation, a process used to make margarine and shortening
- Partial hydrogenation of oils used in making shelf-stable
convenience foods.
Damage done to ALA molecules by light, air, and heat can
produce highly toxic unnatural molecules.24 ALA
forms more toxic breakdown products due to processing damage
than does the omega-6 EFA.24 Destructive
processing is likely the cause of some of the changes that
lead to increased prostate cancer. A more comprehensive
story of how EFAs are damaged is found in the book Fats
That Heal Fats That Kill.
Born
in 1942, I'm in the age group of men that should pay attention
to the condition of their prostate gland. I cannot give you medical
advice or make decisions for you, but I can tell you what I do.
- I
do not use, and recommend against the use of flax oil by
itself, but do recommend this omega-3-rich oil in combination
with omega-6 richer oils to get the omega-3/omega-6 ratio right. Flax
is a great source of essential omega-3 but is deficient in the
equally essential omega-6.
- The
prostate gland appears to be quite sensitive to environmental
toxins. Among these may be plasticisers and contaminants
present in plastics. Because of environmental concerns and
our very limited knowledge of the effects of these molecules
on health, I recommend against using plastics for packaging,
especially liquids (water, oil, milk, juices, vinegar, alcohol,
tinctures, etc.). Liquids move, continually washing the inside
of their container. Any molecules present in plastic containers
(fillers, plasticisers, stabilizers, mould releasers, slip
agents, sheen agents, contaminating metals such as lead (Pb)
or aluminum (Al)), which might dissolve in the liquid contained,
may drift from the plastic into the food. Drift of molecules
from plastic into liquid is the reason why water in plastic
bottles can acquire a 'plastic' taste.
- One
is less likely to taste plastic in oils than in water. However,
due to the chemical similarity of oil molecules and plastic
molecules, oils swell plastics, opening pores in this non-natural
synthetic material that make the drift of such molecules
into oils even more likely than the drift of molecules from
plastic into water.
- I
do use and recommend an oil blend containing flax with sunflower
and sesame oils from organically grown seeds, made with health
in mind, and in the right omega-3: omega-6 ratio to prevent omega-6 deficiency.
In fact, I created the formula for such a blend, and I use
it daily with my food.
- I
do insist that my oil blend is packed in brown glass, further
protected by a box to keep out all light, and further protected
by refrigeration in factory, store, and home to extend freshness.
- I
also use and recommend zinc, selenium, antioxidants, phytosterols,
saw palmetto, broccoli and other cruciferous vegetables,
anti-inflammatory herbs, and maitake extracts or mushrooms
as part of a prostate nourishing nutritional program.
- I
use and recommend optimum intake of all components of health:
20 minerals; 14 vitamins; 8-11 essential amino acids; 2 essential
fatty acids; detoxifying fiber; digestive enzymes; friendly
bowel microorganisms; antioxidants; herbs (phytonutrients);
filtered water; clean air; sunlight; and fuel.
- I
engage in and recommend physical activity (work or exercise)
to stay fit. I indulge myself in and recommend rest; sufficient
sleep; recreation; the passionate pursuit of worthwhile goals;
time spent with friends; a sense of humor; good balance between
work and play; heart-felt gratitude; and faith in the grand
scheme of things.
- I
use ALA on a daily basis, combined with LA in my oil blend,
as part of my program for health, along with lots of fresh
organic green foods, proteins, support for digestion, and
carbohydrate intake limited to the amount I burn. I take
supplements of minerals, vitamins, antioxidants, and herbs.
- I
do not worry about ALA from oils made with health in mind
causing me prostate cancer. After all, common sense insists
and research confirms that ALA (undamaged and accompanied
by sufficient undamaged LA and natural antioxidants), is
essential for life and for health.
Updated:
November 9, 2002
 
|
EFAs
= Essential Fatty Acids are
substances from fats that must be provided by foods
because the body cannot make them, and yet must have
them for health.
EFAs exist in two families: omega-3
(omega-3) and omega-6 (omega-6). From these two, the body can
make several derivatives, as well as eicosanoid 'hormones',
and other active substances.
Omega-3s
never turn into omega-6s in our body, and omega-6s cannot turn
into omega-3s. Omega-3 and omega-6 EFAs do, however, have some overlapping
functions.
As
a result of overlap in functions, omega-6 can cover some
symptoms of omega-3 deficiency. But, as a quirk of nature,
omega-3 cannot cover most symptoms of omega-6 deficiency. This
leads to a situation where, although omega-3 deficiency is
far more widespread, omega-6 deficiency symptoms are easier
to identify.
For
many years, this quirk of nature led to the mistaken
notion that omega-6 are more important than omega-3 (or that
omega-3 are not essential at all). As a result, instead
of focusing on bringing the missing omega-3 EFA back into
the diet, much work has been done with oils rich in
the omega-6 derivative GLA.
|
(Essential) omega-3 = omega-3 fatty acids
include:
1.
ALA (alpha-linolenic acid; abundant in flax, and present in
small quantities in hemp, walnut, soybean, and canola); given
enough ALA to start with, the body converts ALA into SDA, EPA,
and DHA in various tissues, according to need; conversion varies,
depending on several factors, and ranges from less than 5%
to 36% per day of the amount of ALA consumed;
2. SDA (stearidonic acid; present in a few exotic seeds);
3. EPA (eicosapentaenoic acid; parent of Series 1 eicosanoid hormones; found
in fish oils);
4. DPA (docosapentaenoic acid);
5. DHA (docosahexaenoic acid; the major brain omega-3; also found in eyeball
(retina), red-brown algae, and fish oils).
ALA = Alpha-Linolenic Acid is the omega 3 (omega-3) EFA. It is sometimes
shortened to LNA.
ALA is very fragile to destruction by light, oxygen (air), and heat, and
must therefore be protected from these influences. If this is not done, ALA
molecules change from natural and beneficial to unnatural and toxic. ALA
is destroyed about 5 times faster than LA, the omega-6 EFA.
ALA is deficient in the diets of most people in affluent societies.
Due to processing damage, shelf life considerations, and changes
in food choices, average intake of omega-3 has decreased to less
than 20% of what was present in common diets 150 years ago.
Even back then, omega-3 intake was less than optimal because only
a few foods are rich in omega-3.
About
90-95% of the population gets less omega-3 than required for good
health (making omega-3 the essential nutrient most often lacking
in people's foods) and omega-3 is therefore the most therapeutic
of all of the essential nutrients (20 minerals, 14 vitamins,
8-11 amino acids, 2 fatty acids).
Omega-3s improve more than twice as many health problems
as do omega-6!
omega-3s are more effective for:
- raising energy levels, stamina, and performance;
- improving concentration, learning, calmness, behavior,
and IQ;
- lowering cardiovascular risk factors;
- inhibiting cancer growth and metastasis;
- increasing insulin sensitivity;
- speeding the healing of wounds due to accidental injury,
physical exertion, and surgery;
- decreasing inflammation and joint pain;
- dampening the symptoms of auto-immune diseases;
- improving bone mineral metabolism;
- improving weight management; and
- Increasing fat burning, decreasing fat production,
and increasing fat burn-off as heat (thermogenesis).
However, too much omega-3 (e.g. the use of flax and flax oil as the only source
of EFAs in the diet) can lead to omega-6 deficiency and thereby work against the
health of cells, tissues, glands, and organs. Thus the ratio of omega-3 to omega-6
in the diet is a highly important consideration. |
(Essential) omega-6 = omega-6
fatty acids include:
- LA
(linoleic acid; abundant in safflower, sunflower,
and corn; present in medium quantities in soybean,
sesame, pumpkin seed, and almond; present in small
quantities in canola, peanut, and olive); given
enough LA to start with, the body converts LA into
GLA, DGLA, and AA in various tissues, according
to need;
- GLA
(gamma-linolenic acid; present in evening primrose
oil); GLA can partially cover omega-3 deficiency; a
main reason for its benefits comes from being used
in an omega-3 deficient population; in people consuming
an omega-3-rich, omega-6-balanced diet, GLA is not nearly
as impressive as it is in treating omega-3 deficient
people;
- DGLA
(dihomogamma-linolenic acid; parent of Series 1
eicosanoid hormones);
- AA
(Arachidonic acid; the major brain omega-6; parent
of Series 2 eicosanoid hormones; found in meat,
eggs, and dairy products).
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LA is abundant in the diets of most people in affluent societies, its intake
having doubled during the past 100 years due to increased use of corn and
safflower oils.
Diets
too high in LA (and too low in omega-3) are associated with increased
cancer. Damaged omega-6 molecules due to processing, removal of
antioxidants and phytosterols, and concomitant lack of omega-3
are likely responsible for this problem.
LA
is sensitive to destruction by light, oxygen (air), and heat
(but 5 times less sensitive than omega-3), and should be protected
from these destructive influences. If this is not done, LA
molecules can change from natural and beneficial, to unnatural
and toxic.
Omega-3:
omega-6 Ratio: Both omega-3 and omega-6 are essential to health and must
come from the diet because the body cannot make them. However,
too much omega-3 can crowd out the omega-6 (as can happen with flax
and flax oil used exclusively as the source of EFAs in the
diet), and lead to omega-6 deficiency. Too much omega-6 can crowd out
omega-3 (as is the case in 'normal' Western diets), and lead to
omega-3 deficiency.
The
ratio of omega-3 to omega-6 is important and must be carefully considered.
I have seen the best results for health using an omega-3: omega-6 ratio
of 2: 1. (Non-essential)
N-9 = omega-9 = OA (oleic acid)
, and OA is therefore
not essential. Essential means that the body cannot make it, cannot live
without it, and must therefore obtain it from an outside source, i.e. food
or supplement.
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W et al Pilot study of dietary fat restriction and flaxseed
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- Chung
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