• Reduce inflammation. An increased intake of omega-3 fats like ALA has been associat- ed with decreased inflammation in the joints, digestive tract, lungs, and brain. • Improve heart health. Increasing ALA in your diet may help lower your risk of heart disease. • Aid growth and development. Pregnant women need 1.4 grams of ALA per day to support fetal growth and development. • Support mental health. Research evidence suggests that regular intake of omega-3 fats may help improve symptoms of depression and anxiety. Health benefits of linoleic acid Linoleic acid (LA) is a primary fat in the omega-6 family. Like ALA, LA is converted into other fats in your body. It offers many potential health benefits when consumed in moderation, especially when used in place of less healthy saturated fats. • May reduce the risk of heart disease. Studies have shown that adults consuming LA in place of saturated fat reduced the risk of death related to heart disease. • May reduce the risk of type 2 diabetes. Studies have shown that LA was associated with a reduced risk of type 2 diabetes when consumed in place of saturated fat. • May improve blood sugar control. Several studies suggest LA may aid blood sugar control when consumed in place of saturated fats.
NUTRIENTS A TO Z: VITAMIN F by Janice Buckler HOLISTIC HEALTH
Vitamin F is not a vitamin in the traditional sense, but rather a term used for two fats — alpha-lino- lenic acid (ALA) and linoleic acid (LA). ALA is a member of the omega-3 fat family, while LA belongs to the omega-6 family. They are essential fatty acids (EFAs) and are required for regular body functions and are very import- ant with regards to brain and heart health. They help build cell membranes and hormones and are incredibly important for the immune system. ALA and LA play the following crucial roles in the body: • Serve as a calorie source. As fats, ALA and LA provide 9 calories per gram. • Provide cell structure. ALA, LA, and other fats provide structure and flexibility to all cells in your body as a major component of their outer layer. • Aid growth and development. ALA plays an important role in normal growth, vision, and brain development. • Are converted to other fats. Your body converts ALA and LA into other fats needed for health. • Help make signaling compounds. ALA and LA are used tomake signaling compounds that help regulate blood pressure, blood clotting, immune system responses, and other major body functions. They are labelled as essential because our bodies cannot make them. We must acquire them from dietary sources which include: • Butter
You want to avoid polyunsaturated vegetable oils like safflower, sunflower, soy, corn and sesame regardless of how naturally these oils may have been processed. They are chemically unstable and can break down in the body to produce excess levels of free radicals, which are causative factors in heart disease and cancer. Especially, avoid deep fried foods and rancid fats and oils of all kinds. Vitamin F supplements are unnecessary if you consume a wide variety of foods containing ALA and LA as most food sources typically contain both. However Flax seed oil capsules are an excellent EFA supplement, especially if they are sealed in dark gelatin so that it is never exposed to the air. Signs of EFA deficiency include: • Rough, dry, flaky, or scaly skin • Eczema, psoriasis, dermatitis • Dry or gritty feeling in eyes, dry tear ducts • Dry, lifeless, or brittle hair, split ends • Brittle or cracked nails • Dry mouth, throat, mucous membranes • Wounds or injuries heal slowly, poorly • Bleeding gums, easy bruising • Frequent colds, infections, sickness • Depression, lack of motivation • Forgetfulness, short attention span • FEMALE: Premenstrual syndrome • FEMALE: Difficulty getting pregnant or carrying to term Stay safe and healthy
• Olive oil • Peanut oil • Avocado oil • Flaxseed oil • Fish • Eggs
• Poultry • Almonds • Walnuts • Sunflower seeds • Pecans
Health benefits of alpha-linolenic acid Alpha-linolenic acid (ALA) is the primary fat in the omega-3 family, a group of fats thought to have many health benefits. In the body, ALA is converted into other beneficial omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) Together, ALA, EPA, and DHA offer a wealth of potential health benefits:
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JUNE 2020 • SPOTLIGHT ON BUSINESS MAGAZINE
SPOTLIGHT ON BUSINESS MAGAZINE • JUNE 2020
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