Nutrition Information |
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Essential Fatty Acids -The Good Fats
Fats (triacylglycerols) ... Some basic terminology ... fat or fatty acid ... In the human most of the important fatty acids are between 14 and 24 carbon atoms in length with the most common being 16 or 18 carbon atoms. There is a carboxy.. (acid) group at one end (COOH) and a methyl group at the other end (CH3). Carbon number one is the carbon atom in the carboxy.. group and the omega(w) carbon is the carbon atom in the methyl(CH3) group at the other end. (For purposes of this discussion we will use the w symbol for the omega symbol). saturated fat ... A carbon atom can have four atoms attached(bonded) to it. Methane gas for example is CH4. There is one carbon atom with four attached hydrogen (H) atoms. When a fatty acid is termed "saturated" this means that all the bonds between the carbon atoms are "single" bonds. All the four available spots for bonds are either taken up by an adjacent carbon atom or a hydrogen (H) atom. For example the omega end of linolenate would look like this ... CH3-CH2-CH=CH-CH2...rest of the molecule There is a single bond between the omega carbon (first from the left) and the next carbon. The second carbon atom has two hydrogen atoms and two carbon atoms bonded to it. But, what about the third carbon from the left? Unsaturated fats ... If we look at the above example the third and the fourth carbon atoms have a "double" bond between them and only one hydrogen atom each. This is an example of an unsaturated bonding, ie not as many hydrogen atoms are bonded to the carbon atom as there could be. If we make the rest of this molecule linolenate and name this according to the location of the double bond what would we call this fatty acid? Polyunsaturated fatty acids ... These are fatty acids that have more than one "double" bond. Lineolate is a good example of one having double bonds at the 9th and 12th carbon atoms (from the acid end) or the 9th, 12th and 15th carbon atoms. Essential fatty acids ... "Mammals lack the enzymes to introduce double bonds at carbon atoms beyond C-9 in the fatty acid chain." Stryer Biochemistry 4th Edition p623 This can be a source of confusion since the above statement is counting from the acid end and the omega acids are counting from the omega end. The two main "essential" fatty acids are: linolenate (w-3)also known as alpha linolenic acid(LNA) linoleate (w-6)also known as linoleic acid (LA) The w-3 tells you that the first double bond will be at the third carbon atom from the w- end. The w-6 tells you that the first double bond will be at the sixth carbon atom from the w- end. These acids are termed "essential" because human (mammalian) biochemistry cannot synthesize them. Insulin and Glucagon revisited ... Just an aside here, but it is worth mentioning again in this discussion of fat metabolism. In starvation the level of free fatty acids rises because of the hormones glucagon and epinephrine. Glucagon "mobilizes / utilizes" fat and stimulates the breakdown of fat in the fat cells. Insulin by contrast however, inhibits the breakdown of fat and actually promotes the storage of fat / energy. The good fats ... Both of the above fats are "good" fats and necessary for human biochemistry to proceed normally. The omega-6 linoleic acid can be found in more foods than the omega-3 linolenic acid. People are typically deficient in the omega-3 linolenic acid. The good fatty acids "compete" with the bad fatty acids (saturated animal fat, trans-fats etc) and diets that are too heavy in the bad fats make it difficult for the good fats to do their required biochemistry. Also, it is felt that there should be a balance maintained between the omega-3 and the omega-6 fatty acids. The ideal intake ratio of omega-6 to omega-3 should be close to 1:1. However, most Americans get a ratio closer to 25:1 (too much omega-6 relative to omega-3). What do EFA's do ... EFA's are integral to cell wall maintainance, the immune system, nervous system, cardiovascular and reproductive systems. They are precursors to the fatty acids necessary for prostaglandin formation, which control vital functions heart rate, blood pressure, immune function, fertility and blood clotting. Symptoms of omega3/6 imbalance and or deficiency ... Omega 6/3 imbalance is associated with many symptoms including depression, insulin resistance, diabetes, cancer, heart disease, aging, obesity and schizophrenia. Food sources ... Flaxseed oil is probably the easiest and best way to cover your EFA requirement. One tablespoon of flaxseed oil per day will give you the necessary omega-3 linolenic acid you need. This is also an excellent source of omega-6 linoleic acid. Other sources of omega-3 linolenic acid are: walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.), canola oil (cold-pressed and unrefined), soybean oil, wheat germ oil, salmon, mackerel, sardines, anchovies, albacore tuna Sources of linoleic acids (omega-6) are Flaxseed oil, flaxseeds, flaxseed meal, grapeseed oil, pumpkin seeds, pine nuts, pistachio nuts, sunflower seeds (raw), olive oil, olives, borage oil, evening primrose oil, black currant seed oil, chestnut oil, chicken, corn, safflower, sunflower, soybean, cottonseed oils (Thank PamRotilla.com for these sources) Refined oils ... It must be stressed here that any oil that has been refined will have no EFA activity. The essential fatty acids are very unstable and will not tolerate either light or increased temperature. Your flaxseed (or any) oil should not be refined. While refining may produce a pretty, clear oil, it destroys most of the good things found in oils including vitamin E. Make sure your source for EFA's is kept in the refrigerator section of your grocery, in an opaque bottle. Thank you for your time. Copyright � John Mericle M.D. All Rights Reserved To visit DrMericle.com follow the link below.
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MORE RESOURCES: Letters to the Editor: This is what happens in a beach town when vacation rentals take over Los Angeles Times Do Airbnbs impact Green Bay housing and rents? City seeks public input, could change rules Green Bay Press Gazette Airbnb, VRBO may be coming to rural Fayette County. But the rules will be strict. Lexington Herald Leader Spanish Airbnb Hosts Celebrate a Remarkable Recovery with Annual Earnings of €4,100 as Tourism Rebounds, Transforming the Vacation Rental Landscape Across the Nation Travel And Tour World Panabaker et al vs City of Hood River takes on STR ordinances Columbia Gorge News Vacation Rentals Ordinances to take effect in parts of Monterey County on Monday - King City Rustler Vacation rentals still allowed in Anna Maria The Anna Maria Island Sun Newspaper Tranel Accused Zinke of ‘Illegally’ Operating a Vacation Rental. Whitefish Officials Say Otherwise. Flathead Beacon Tripadvisor Shutters Vacation Rental Direct Bookings in Favor of Third-Party Providers Skift Travel News Short-term rental listings in Butler County like AirBNB, VRBO increase 77% in past year WCPO 9 Cincinnati Holmes Beach enacts vacation rental moratorium The Anna Maria Island Sun Newspaper Florida Gov. Ron DeSantis talks about Anna Maria Island vacation rental conundrum Sarasota Herald-Tribune Biggest vacation rental gotchas to avoid this holiday season The Seattle Times Gov. DeSantis vetoes vacation rental bill News 13 Orlando Business Report: August vacation rentals Hawaii News Now Citing housing crisis, Santa Cruz County supervisors take aim at vacation rentals Lookout Santa Cruz Vacation Rentals Florida Trend The evolution of the vacation rental industry London Daily News Hawaii lawmakers take aim at vacation rentals after Lahaina wildfire amplifies Maui housing crisis The Associated Press Vacation rentals among new offerings along Columbia River | Provided by Crescent Ridge The Seattle Times 'It's pervasive': Palm Coast locals say vacation rentals have become their nightmare in paradise Palm Coast Observer and Ormond Beach Observer New study finds 1 in 12 vacation rentals have hidden cameras ConsumerAffairs Florida Gov. DeSantis vetoes vacation rental bill that gave state more authority Tallahassee Democrat Help! My $1,988 Spring Break Rental Was Canceled at the Last Minute. The New York Times Capital One Travel Adds Vacation Rentals — And You Can Earn 5x Miles on Venture Cards Upgraded Points Letter: Vacation rental vs. low to middle-class housing | Opinion Newport News Times Maui County’s vacation rentals at 49.3% occupancy in June, down double-digits from last year Maui Now Mount Hood estate seen in Netflix’s ‘The World’s Most Amazing Vacation Rentals’ is for sale OregonLive Vacasa Lost 9% of Its Vacation Rentals in the Last Year, Doesn’t See Profitability in 2024 Skift Travel News DeSantis vetoes short-term vacation rental bill Florida Phoenix Vacation Rentals: How to Shrink Your Carbon Footprint The New York Times Want a Bargain on Your Beach House Rental? These Are the Cheapest—and Priciest—Months Realtor.com News Honolulu Has Been Fighting Over Illegal Vacation Rentals Since The 1970s Honolulu Civil Beat It's Time to Plan Your Summer Vacation—Here Are 100+ Top Rentals Around the World Condé Nast Traveler Vacation Rentals and Luxury Trips: Travel Startups Raise $106 Million Skift Travel News Indian Rocks Beach prepares for legal fight after rejecting vacation rental compromise ABC Action News Tampa Bay 'Poltergeist' House Is Transforming Into An Airbnb Rental, Replicating The Film’s Iconic Set Travel Noire Amid housing crisis, Maui commission votes to phase out thousands of short-term rentals Hawaii News Now West Michigan beachfront town works to ban short-term vacation rentals Detroit Free Press Can you still get a rental this summer on Cape Cod? Yes, but here's what you should know. Cape Cod Times Oct. 7 Daily Briefing: Vacation rental updates, candidate forum, new role for old church, and more The Palm Springs Post Lee Cataluna: Phasing Out 7,000 Vacation Rentals On Maui Would Be A Sea Change - Honolulu Civil Beat Lee Cataluna: Phasing Out 7,000 Vacation Rentals On Maui Would Be A Sea Change Honolulu Civil Beat Maui Council Budgets $300,000 To Study Impacts Of Eliminating 7,000 Vacation Rentals Honolulu Civil Beat Green Bay area Airbnb NFL draft prices have started to moderate. Why that's a good thing Green Bay Press Gazette Vacation Rental Prices Come Down From Pandemic High The Vineyard Gazette - Martha's Vineyard News Newsom signs consumer protection bills on vacation rentals, overdraft fees and credit scores Capital Public Radio News Vacation rental crackdown may lower condo prices in Maui County University of Hawaii System Hawaii’s vacation rentals total nearly 6% of housing supply Hawaii Tribune-Herald Draft short-term vacation rental policy heats up debate of South Maui Community Plan update Maui Now Short-Term Dwelling and Vacation Rental Licensing Boulder County (.gov) How to Avoid Paying Vacation Rental Fees The New York Times Maui Mayor Richard Bissen announces bill to phase out vacation rentals in apartment districts Maui Now Hidden cost of vacation rentals skyrockets property taxes for hundreds of local homeowners ActionNewsJax.com As vacation rentals eat up housing in South Florida, controlling them might become harder | Opinion Miami Herald New era of policing vacation rentals in Santa Cruz County pushes complaints, violations into public view Lookout Santa Cruz Counties differ in approach to regulating vacation rentals West Hawaii Today Indian Rocks Beach poised to battle in court after scrapping proposed changes to vacation rentals WTSP.com Amid housing crisis, Maui commission considers phasing out thousands of vacation rentals Hawaii News Now Park District forced to end vacation rentals at historic Belle Baldwin house Vashon-Maury Island Beachcomber Maps of vacation rentals in San Diego are fueling a fiery debate about the city's housing crisis — here's why Yahoo Finance Maui Has A Housing Crisis. But Feelings Are Mixed On Mayor's Plan To Transition 7,000 Vacation Rentals Honolulu Civil Beat Maui County weighs phasing out vacation rentals West Hawaii Today A Statewide Ban On Vacation Rentals? The Idea Is Gaining Steam After The Maui Fires Honolulu Civil Beat |
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