Health Matters – An A to Z Guide to Good Health – O is for Oils

Health Matters – An A to Z Guide to Good Health. O is for Oils

Oils are essential but can also create a health risk. Hopefully the following will help you understand why.

Three essential fatty acids are needed biochemically by the body and are only available to us from our diet, these are linoleic acid (LA), arachidonic acid, and linolenic acid (LNA) which are all commonly contained in plant oils.

We can make arachidonic acid from linoleic acid. Also, the essential fatty acid alpha-linolenic, an omega-3 fatty acid is found in special oils, for example, linseed or flaxseed, rapeseed (canola) and soybean. This essential fatty acid is the precursor of other important omega-3 oils EPA and DHA which are commonly found in fish.

Research suggests that we need more linolenic than linoleic with a ratio of 2:1. It is often difficult to get this balance and that is why I take and recommend you take a high-quality Omega-3 EPA fish oil supplement. This benefits many functions of the body including the brain!

Here are some common sources of oils:

🌻 Linoleic Acid (Omega 6) – Soybean, Safflower, Sunflower, Corn, Wheat germ, Sesame

🐟 Linolenic Acid (Omega 3) – Flaxseed, Soybean, Rapeseed (canola), Pumpkin, Walnut, Fish (especially oily varieties)

Oils supplying the essential fatty acids, are a good source of vitamin E and help the body absorb the fat-soluble vitamins A, D, E, and K making them important for good health.

Oils can be a health risk because the manufacturing process of hydrogenation; where the oils are heated to very high temperatures to reduce spoilage, alters the way the body deals with these oils and may make them carcinogenic. I recommend, and use myself, cold-pressed virgin olive oil.

🫒 Olive oil contains high levels of monounsaturated fatty acids which do not adversely affect blood cholesterol and research suggests that this type of oil may help lower bad cholesterol.

Live with joy and health. 💚

Elizabeth Beetham