The value of good oils and a comparison of olive, flax, walnut, pumpkin and fish oils.
Not all fats are created equal. Good fat will enhance health and act in an anti-inflammatory manner in the body, and bad fat will do just the opposite.
Many people view dietary fats and oils as ‘the enemy’, while the notion that healthy fats exist at all has gained acceptance in recent years as scientific understanding has evolved. Society remains confused, with good reason. The media often presents misinformation, such as suggesting that we protect our hearts by consuming artificial fats like margarine. Some nutritionists recommend avoiding fat altogether in the quest for better health. This landscape presents a real need to discern the difference between media hype and scientific fact.
Hydrogenated or partially hydrogenated fats produce trans fatty acids — damaged fats that can severely impact our health, contributing to inflammatory conditions like heart disease, arthritis, and certain cancers. Companies produce these artificial fats to prolong shelf life and reduce rancidity in products, but they can be found in many processed foods, including pastries, biscuits, and snack items. Current public health guidelines state that there is no acceptable intake level for trans fats, and they should be avoided as much as possible because of their detrimental effects on human health.
In contrast, omega-3 and omega-6 fatty acids are essential fats, necessary for optimal health. Omega-6 fatty acids, particularly linoleic acid (LA), are essential because the body cannot produce them; they must be obtained through the diet. However, these fatty acids are abundant in many vegetable oils, nuts, and seeds, meaning the typical diet often provides sufficient, or even excessive, amounts. The critical issue lies in the balance between omega-6 and omega-3 fatty acids. Modern diets tend to have a disproportionately high omega-6 to omega-3 ratio, often between 15:1 and 20:1, whereas the ideal ratio for health is thought to be between 1:1 and 1:4.
Excess omega-6 fatty acids, particularly when they come from processed oils, can contribute to inflammatory conditions and may increase the risk of chronic diseases, such as heart disease and metabolic syndrome. Therefore, while omega-6 is necessary, the emphasis should be placed on increasing omega-3 intake to restore a healthier balance.
OLIVE OIL
Olive oil is a stable, monounsaturated fat, remaining liquid at room temperature and solidifying when refrigerated. It is a rich source of vitamin E, providing about 8% of the daily recommended intake per tablespoon. Numerous studies link the consumption of olive oil to a reduced risk of heart disease, lower LDL (‘bad') cholesterol, and increased HDL (‘good') cholesterol levels. Additionally, it has been shown to help manage hypertension, improve blood sugar levels, and enhance the absorption of fat-soluble vitamins A, D, E, and K, particularly in older adults. Emerging evidence also suggests it may aid in maintaining bone health and preventing calcium loss. With its high content of omega-9 fatty acids, olive oil can be used generously in cooking and on salads.
WALNUT OIL
Although food-grade walnut oil is less common, refined versions find use in cosmetics and beauty products. If you can source organic, cold-pressed walnut oil, it can be a unique addition to salad dressings or light sautéing. While it contains a small amount of omega-3 fatty acids, it is primarily a polyunsaturated fat. Due to the potential excess of these fats in the typical diet, walnut oil should be used sparingly. Consuming whole walnuts is more beneficial as this provides the full spectrum of nutrients and fibre at a lower cost.
PUMPKIN SEED OIL
Rich in vitamins E and A, zinc, folate, and selenium, pumpkin seed oil is one of the most nutrient-dense oils available. It contains a favourable balance of omega-3 and omega-6 fatty acids and has a distinct flavour and deep green colour. Always opt for 100% pure pumpkin seed oil, preferably extra-virgin and low-temperature roasted, to ensure maximum nutritional benefits. This oil has been traditionally used to alleviate bladder issues and is a tasty alternative to butter, enhancing salads, vegetables, and grain dishes.
FLAXSEED OIL VS FISH OIL
A persistent debate regards the superiority of flaxseed oil versus fish oil. Recent consensus in the scientific community suggests that fish oil is generally more beneficial. Jean Carper highlights that flaxseed oil is not an adequate substitute for fish oil due to the body's inability to convert alpha-linolenic acid (ALA) from flaxseeds into the more beneficial eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) effectively. Research from Emory University found no significant increase in DHA levels, even with high doses of flaxseed oil.
Moreover, British studies indicate that flaxseed oil might reduce omega-3 DHA levels, hindering fetal brain development. A study from the University of Southampton concluded that preformed DHA and EPA are necessary for optimal tissue function and that flaxseed oil is a limited source of long-chain omega-3 fatty acids, especially for men.
Concerns regarding flaxseed oil’s impact on health have also emerged, particularly in relation to prostate cancer. Dr. Charles E. Myers Jr. stated that clinical studies indicate that ALA may pose risks to prostate cancer patients, with multiple epidemiological studies identifying an increased risk associated with higher dietary ALA intake. Evidence also points towards a potential linkage between flaxseed oil and elevated levels of lipoprotein(a), a marker for heart disease.
It is crucial for pregnant women to be cautious about flaxseed oil, as it might interfere with pregnancy, whereas fish oil has been shown to support pregnancy and reduce the risk of miscarriage. Both oils contain omega-3 fatty acids, but the differences between ALA, EPA, and DHA highlight the need for dietary awareness. Numerous factors affect the conversion of ALA to EPA and DHA, including dietary habits and genetic factors.
Study findings from the National Institutes of Health revealed that only about 0.2% of ALA is converted to EPA in the body, leading researchers to conclude that flaxseed oil cannot replace fish or fish oils in the diet.
SYMPTOMS OF OMEGA-3 DEFICIENCY
As an individual with asthma, I have personally experienced the profound benefits of high-dose pharmaceutical-grade fish oil. My transition from flaxseed oil to fish oil resulted in rapid and significant improvements in my condition, a sentiment echoed by many others who have made similar changes.
References
- Pawlosky RJ. Physiological compartmental analysis of alpha-linolenic acid metabolism in adult humans. J Lipid Res. 2001;42:1257-1265.
- Brooks JD, et al. Supplementation with flaxseed alters estrogen metabolism in postmenopausal women to a greater extent than does supplementation with an equal amount of soy. Am J Clin Nutr. 2004;79:318-325.
- Rossi E, Costa M. Fish oil derivatives as prophylaxis of recurrent miscarriage associated with antiphospholipid antibodies: a pilot study. Lupus. 1993;2:319-323.
- Van der Schouw YT, et al. The usual intake of lignans but not that of isoflavones may be related to cardiovascular risk factors in US men. Department of Nutrition, Harvard School of Public Health, Boston, Mass., USA.
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