The health benefits of nutritional oils
If omega-3 and omega-6 essential fatty acids are lacking in your diet, nutritional oils can help restore a healthful balance.
Nutritional oils are a natural supplemental source of essential fatty acids that every body needs for good health. Omega-3 and omega-6 fatty acids are considered “essential” because the human body cannot survive without them. Our bodies are unable to produce these essential fatty acids, so they must be obtained from dietary sources.
Types of nutritional oils
Nutritional oils have beneficial properties that are best used when unrefined, raw and unheated. Depending on the oil, they are available in liquid or capsule form at PCC.
Omega-3 oils
Fish oil
Fish oils are an important source of omega-3 essential fatty acids and often are called the “thinker’s oil” because they are rich in two powerful brain fat compounds known as EPA and DHA. Research shows EPA and DHA may help with learning disabilities, immune function and healthy blood chemistry. Fish oils also reportedly reduce inflammation, improve blood flow and help maintain blood hormones. Choose a brand that’s labeled to show the oils have been tested and do not contain mercury, heavy metals or other contaminants.
Flax oil
Flax oil is the richest vegetarian source of alpha-linolenic acid (ALA), which is an omega-3 essential fatty acid. Our bodies are designed to convert ALA into EPA and DHA. Supplementing your diet with flax oil may reduce stress, cholesterol and triglycerides. Flax reportedly encourages hormonal balance, strengthens energy and immunity, and supports smoother skin. Flax oil also is available with added ground flaxseed or flax lignans — the fibers found in flaxseeds — which exhibit strong antioxidant properties and can have a balancing effect on hormones.
Omega-6 oils
In addition to high levels of omega-6, borage, evening primrose and black currant oils are excellent sources of gamma linolenic acid (GLA), which is beneficial for healthy skin and hormone function — including PMS and menopause. These oils also have been shown to reduce high cholesterol and blood pressure, inflammation and arthritis. Each oil has slightly different characteristics. Depending on your needs, one may work better than another.
Borage oil
Profile: 40% omega-6 and 17 to 24% GLA content.
Evening primrose oil
Profile: 72% omega-6 and 7 to 10% GLA content.
Black current oil
Profile: 60% omega-6 and 14 to 17% GLA content.
Blends
PCC offers a selection of nutritional oil blends, formulated for people who prefer one product to supply a combination of essential fatty acids. An example would be an oil blend containing flax, evening primrose and borage oils.
Please consult your health practitioner for a personal assessment to determine which nutritional oils are best for you.
The right balance
Nutritionists say an optimal balance of essential fats is one to two – one part omega-3 to two parts omega-6. The typical American today consumes one part omega-3 to 20 to 30 parts omega-6.
Historically, people consumed a greater variety of fats and oils. That’s because wild game animals eat grasses, which increases their omega-3 fat content. Research shows that today’s corn-fed livestock are considerably lower in omega-3 fat, so people aren’t getting the same nutrients from meat that they once did.
Americans also have shifted to eating more processed foods, which typically include refined vegetable oils high in omega-6. Compared to whole, fresh foods, processed foods further interfere with a healthy balance of fats.
Salmon, trout, halibut, sardines, grass-fed meats, flax oil and walnuts are all good sources of omega-3. Good quality omega-6 oils are found in seeds and unrefined oils. The right cooking and culinary oils can help restore a healthy EFA balance. Supplementing your diet with nutritional oils also can provide some of what you may be missing.
Balanced doses of omega-3 and omega-6 oils can benefit the cardiovascular system, skin, joints, hormonal balance and emotional health.
At PCC Natural Markets you will find liquid nutritional oils refrigerated. Nutritional oils in capsules can be found in the Health and Body Care section.