and, in children, ADHD (Attention Deficit Hyperactivity Disorder), dyslexia and dysphasia.
Signs of deficiency include dry skin, cracked heels, brittle nails, hyperactivity, joint problems, hair loss, dry eyes and digestive disorders.
Good Sources of EFAs
Foods that are rich in EFAs are fish, nuts, seeds, beans, pulses, and vegetable oils.
What are Omega 3, 6 and 9?
Essential fatty acids are polyunsaturated and split into two groups – Omega 3 and Omega 6.
We need both Omega 3 and Omega 6 in our diet, but achieving the right balance of these is not always easy. Many scientists believe that an imbalance of these fatty acids is a major reason for the high incidence of heart disease, diabetes and even some forms of cancer.
Our ancestors evolved on a diet with a ratio of about 1:1, but dramatic changes in our diet mean that today’s typical diet provides a ratio closer to 24:1 in favour of Omega 6.
The perfect ratio of these oils is believed to be nearer 5:1 in favour of Omega 6. Most people get enough Omega 6, but it is more difficult to get enough Omega 3 from a modern diet.
Omega 3
The essential Omega 3 fatty acid, ALA, is crucial for brain and eye development, helps prevent abnormal heart rhythms, is important for the immune system and reduces blood-clotting. Two other common Omega 3s are EPA and DHA.
Fish and fish oils are probably the best sources of EPA and DHA, but the content varies depending on the species of fish. The best fish sources are salmon, herring, fresh tuna, pilchards, mackerel and sardines.
All dark green leafy vegetables contain Omega 3, as do some plant-derived oils such as pumpkin seed oil, flaxseed oil and walnut oil.
Omega 6
Omega 6 lowers total blood cholesterol levels as well as ‘bad’ cholesterol (LDL) and is found in cereals, eggs, poultry, wholegrain breads and oils such as sunflower, corn, soya and evening primrose.
Omega 9
Omega 9 is not an essential fatty acid, because humans can make it in limited amounts. It is found in almost all natural fats. Avocados, macadamia nuts, apricot seeds, almonds and olive oil are good sources. Omega 9 helps to prevent cancer and boosts the immune system.
Cooking with Oils and Fats
Cooking at high temperatures can damage oils. The more Omega 3 an oil contains, the less suitable it is for cooking. The heat not only damages the fatty acids, it can also change them into harmful substances. The oils that are higher in saturated fats or monounsaturates are the most stable when heated. Best cooking oils and fats are butter (in small amounts), olive oil-based spreads, olive oil, sesame oil and groundnut (peanut) oil. The main thing to remember when it comes to heating any oils is never to reheat them, as this is when the maximum damage is done.
To preserve the nutritious properties and the flavour of oils you might like to try the ‘wet-sauté’ method practised by some chefs. Add a couple of tablespoons of water to the pan, heat just below boiling, add the food and cook it lightly before adding the oil, stirring frequently. This shortens the time the oil is in contact with the hot pan. Never heat oils to smoking point, as this damages the fatty acid content and affects the taste adversely. You can still use the more fragile oils at room temperature for dressings.
Storing
Dark bottles are best, as clear glass or plastic bottles allow light to penetrate the oil and oxidize the fatty acids in a chemical process similar to rusting. Store in a cool, dark place and keep the lid on tightly between uses, as contact with air will affect the quality of the oil. Purchase in small quantities and use within a month or two if possible. The healthier the oil, the shorter its shelf-life. Unrefined oils spoil more easily when exposed to warm temperatures, so they need to be refrigerated if you are not going to use them straight away. An exception is olive oil.
Organic
It’s definitely worthwhile paying extra for organic oils. Many oils come from plants that are sprayed with pesticides, which are usually fat-soluble, and thus concentrate in the oil portion of the plant. One of the safest oils is extra virgin olive oil, which is not refined or deodorized.
Try and incorporate a variety of oils into your diet, but remember they contain on average 120 calories per tablespoon, so use sparingly. All fats and oils have no GL score as the carb count is negligible.
Avocado oil
History: Avocado seeds were found buried with a mummy dating back to the 8th century BC.
Health bite: Use extra-virgin, cold-pressed. Contains vitamin E and Omega 9.
Everyday uses: Salads or use instead of butter with mashed vegetables.
Coconut oil
History: Coconut oils were recognized as ‘health oils’ in Ayurvedic medicine as far back as 4,000 years ago.
Health bite: Look for virgin coconut oil. Rich in lauric acid, antiviral, antibacterial and antifungal. A saturated fat, so less likely to be damaged when heated.
Everyday uses: Cooking at high temperatures. Very long shelf-life at room temperature.
Flaxseed oil (or linseed oil)
History: Flaxseed is an ancient grain. Hippocrates wrote of using flax for relief of stomach pains in 650BC.
Health bite: Rich source of Omega 3 and excellent source of protein, potassium and beta carotene. May help constipation and IBS.
Everyday uses: Delicate nutty flavour, add lemon juice or vinegar for dressings. Keep refrigerated. Short shelf-life. Not suitable for cooking.
Groundnut oil (peanut oil)
History: The peanut originated in Brazil. In 1890 in America it was promoted as a replacement for the cotton crop destroyed by the boll weevil.
Health bite: Contains high levels of plant sterols which research shows may protect against colon, breast and prostate cancer.
Everyday uses: Cooking – especially stir-fries. Has a neutral taste and high burn point.
Hazelnut oil
History: The word hazel comes from the anglo saxon word haesel meaning ‘bonnet’, referring to the shape of the outer shell.
