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SMART FATS: ESSENTIAL FATTY ACIDS AND BRAIN FUNCTION

Dr. Scott Fuller, D.C., C.C.S.T.

Not all dietary fats are harmful. Some dietary fats are essential for healthy nerve cell membranes, myelin (nerve insulation), neurotransmitters (chemical messengers), and mitochondria (the energy producing workhorses of cells).

Certain fats are crucial for proper brain development, growth, and function. These important fats are called Fatty Acids (FA's). In Dr. Michael Schmidt's book, "Smart Fats", he describes in simple terms the important role that FA's play in mental, physical, and emotional health. I recommend the book to everyone, especially those who are combating a certain condition.

Brain tissue is made up of 60% fat. One-third of these fats need to be polyunsaturated, derived directly from diet. This will allow proper development and maintenance of nerve cell membranes, myelin, neurotransmitters, and health of the retina. Retinal (eye) neurons require higher concentrations of unsaturated FA's; this is why eye function is particularly sensitive to deficiencies of FA's. FA's in the cell membranes also become messengers in times of crisis (trauma, viruses, bacteria, free radicals, and toxins) and are transferred into highly active hormone-like substances, called prostaglandins (PG). FA's are therefore precursors of prostaglandins. PGE1 is formed from dietary linoleic acid, from corn, sunflower, sesame, and safflower oils. PGE1 has anti-inflammatory and immune enhancing properties, and may help improve depression, multiple sclerosis, PMS, ADHD, and schizophrenia. PGE2 is highly inflammatory, and is derived from animal meat, dairy products, and eggs. Although needed, elevated PGE2 can cause undesired over-inflammatory responses, an overactive immune system, and mood and behavior problems. The typical western diet tends to have increased consumption of foods that enhance PGE2 and cells have supersensitive inflammatory responses. PGE2 activity may lead to an overactive immune system, which may then attack cells of the nervous system. PGE3 is mildly anti-inflammatory and immune enhancing. It is derived from FA's eicosapentaenoic acid (EPA) and docosahexaeonic acid (DHA). EPA and DHA sources are certain fish and algae to be described later. PGE3 decreases the activity of PGE2.

Certain FA's are of the omega-6 variety, and others are omega-3. The omega-6 to omega-3 fatty acid ratio should ultimately be 1:1. Current western diets have ratios commonly of 30:1, and breast milk has shown to be 45:1. Over the past 75 years, several factors have decreased our omega-3 intake by 80%:

1. Increased intake of warm weather oils, deficient in omega-3: corn, sesame, safflower, sunflower
2. Commercial hydrogenation of oils
3. Decreased fish intake
4. Loss of cereal germ with modern milling practices
5. 2,500% increase in trans-fatty acids
6. 250% increase in sugar, which interferes with enzymes of FA synthesis
7. Increased saturated fat intake from animal meats and dairy products.

Although arachadonic acid (AA) is an omega-6 fatty acid and is important, it is over consumed, which leads to increased PGE2 levels, causing increased inflammatory conditions throughout the body. AA consumption should be decreased by decreasing foods that contain AA, including beef, pork, chicken, turkey, seaweed, and squid. This action will also improve the omega-6: omega-3 ratio.

Human breast milk is always a healthier choice than cow's milk, as human breast milk provides brain-enhancing essential fatty acids (EFA's), such as DHA. DHA is currently thought to be the most crucial omega-3 fatty acid for the brain. Cow's milk contains more saturated fat and is devoid of brain-fats. Low fat dairy products have undesirable protein levels and are contributors to osteoporosis. Take special action to decrease or avoid dairy product consumption by children. Although the human breast milk omega-6: omega-3 ratio has worsened over the years, this can be changed with proper intake of omega-3 foods and supplements.

Conditions that may occur with a deficiency of FA's, and may respond to an increase in FA's: multiple sclerosis (MS), attention deficit disorder (ADD), hyperactivity, vision problems, chronic fatigue, PMS, post-partum depression, skin problems, mood disorders and behavioral problems, depression, stress, cerebral palsy, dementia, schizophrenia, Crohn's Disease/digestive problems, developmental delays, seizures, stroke, Autism, learning and memory problems, migraines, obsessive/compulsive disorder, aggression, tinnitus, neuropathy, irritability, soft nails, allergies, decreased immunity, poor wound healing, decreased I.Q., numbness, emotional outbursts, and diabetic neuropathy. Phosphatidylserine (PS) and phosphatidylcholine (PC) (a.k.a. lecithin) are two important phospholipids necessary for healthy nerve cell membrane structure and function. These substances can be helpful for a variety of brain disorders, including depression, ADD, schizophrenia, Alzheimer's, Down's syndrome, and memory and cognitive disorders. PS and PC are both found in SOY products and nutritional supplements.

Fatty Acids that are important in a smart-fat diet:

1. DHA - docosahexaeonic acid
2. ALA - Alpha-linolenic acid
3. GLA - gamma-linolenic acid
4. PC - phosphatidylcholine
5. PS - phosphatidylserine
6. AA - arachadonic acid (usually consumed in excess).

Do not confuse DHA, a fatty acid, with DHEA, a steroid hormone. The best sources of FA's are certain types of fish, nuts, seeds, soy foods, vegetables, and fruits. Supplements can be utilized to increase intake of FA's and most FA supplements are derived from fish, nuts, seeds, and algae, anyway. It is always best to obtain FA's (and any nutrient) from the whole food source and use supplements as an added benefit. Always look for ORGANIC, COLD PROCESSED products to decrease pesticide and chemical residues.

Foods that contain FA's should be increased in consumption, including fish: (3 times per week) mackerel, salmon, trout, albacore tuna, catfish, sardines, anchovies, bluefin, herring, eel, caviar. Nuts and seeds: almonds, walnuts, macadamias, brazils, cashews, filberts, peanuts, pecans, and pinenuts. Other foods: corn, millet, oats, rice, rye, sorghum, wheat, flaxseed, olive, sesame seed, and avocado. Fish is the best animal selection for protein due to the high concentration of omega-3 FA's.

Olive oil is the only oil recommended for light sauté. It should not be used throughout the entire cooking process; heat causes rancidity of oil. Apply oil at the end of cooking only; sauté with water (better yet, don't sauté oil at all!). Sunflower, safflower, and olive oils can be used for baking. Canola, flaxseed, borage, and primrose oils should never be used for cooking. Apply cold only. All oils should be applied cold to foods whenever possible.

When consumption of FA's increases, antioxidants should be increased as well to prevent rancidity of FA's by free radicals. Increased vitamins E, C, B3, B6, B12 and zinc, magnesium, folic acid, and biotin are recommended. Foods rich in antioxidants include: carrots, broccoli, spinach, garlic, beets, sweet potatoes, red, green, bell, and hot peppers, alfalfa sprouts, kale, mango, nuts, cantaloupe, orange, grapefruit, cauliflower, yellow squash, tomato, and wheat germ (notice that no animal products are in this list?). Increased antioxidants may help diabetic neuropathy and retinal damage (FA's help, too). Increased vitamin C and E intake appears to help Parkinson's (what about prevention?). Vitamin E should be of d-alpha-tocopherol type (not dl-alpha).

Substances that increase free radicals, which can increase rancidity of FA's, include: alcohol, bacteria, viruses, drugs, toxic metals, decreased oxygen intake, smoking, stress, food allergens, and poor nutrition. The brain and nervous system are especially prone to free radical damage. The outer membranes of mitochondria (cell energy powerhouse) are rich in FA's, especially ALA and DHA. Damage to mitochondria (from decreased FA's) can cause damage to the brain and lead to nervous system disorders as previously discussed, including neurodegenerative disease. Other substances can inhibit digestion and absorption of FA's: antacids, antibiotics, fungi, inadequate chewing, parasites, yeast, anti-inflammatory drugs, and sugar.

Which fats should be avoided? Saturated fats and trans-fatty acids. Saturated fats are unfortunately in foods that taste good: beef, chicken, turkey, pork, dairy products (milk, cheese, cottage cheese, yogurt, butter, ice cream), and eggs. Trans-fatty acids are commercially altered fats and oils, commonly listed in ingredients as, "partially or fully hydrogenated soybean, safflower, sunflower, or corn oil". Other trans-fatty acid containing foods to avoid: deep fried fish, veggies, cheese, and chicken; potato, corn, and tortilla chips (unless baked); shortening; margarine; doughnuts; cookies; cake; most salad dressings; french fries; candy; mayonnaise; junk food; cheese balls;certain types of bread, rolls and crackers. Saturated fats and trans-fatty acids (just previously listed) tend to be solid at room temperature. Unsaturated fats tend to be liquid at room temperature: flaxseed, sesame, sunflower, walnut, algae, and soybean oils, and some fish oils. Included in the trans-fatty acid category are unsaturated oils that are heated for long periods, as in deep-frying. Trans-fatty acids are NOT needed by the brain; they can show up in brain and retinal cells, microvessels, and myelin. If an omega-3 FA deficiency exists, the body will replace the missing omega-3 with saturated and trans-fats. Trans-fatty acids can also be found in breast milk; therefore, trans-fatty intake should be limited during conception, pregnancy, and lactation, and omega-3 FA's and antioxidants should be increased. Actually, both MOM AND DAD should supplement BEFORE conception! (­ DHA, EPA, ALA, AA) Trans-fatty acids should also be avoided in cases of Alzheimer's, Parkinson's, ALS, and MS (again, what about prevention?).

Consultation with a health professional knowledgeable in FA nutrition should always occur before alterations in diet and supplementation are made. Blood tests should be performed especially in circumstances when someone is concentrating on a specific condition or disorder. A blood test for FA's will give levels of major saturated/unsaturated fatty-acids, omega-6: omega-3 ratios, and relative percentages of each unsaturated FA. Although taking fatty acid supplements and consuming foods that contain FA's is generally very safe, if someone experiences problems they should discontinue use and consult a health professional knowledgeable in FA nutrition. Consult your medical doctor if you are on blood-thinning drugs before increasing FA intake. And be patient as significant improvements and results may take 1-2 years in some cases.

When shopping for foods and supplements, keep in mind:

1. Attempt to get FA's from whole foods when possible (ex: flaxseeds, fish, walnuts, sesame seeds)
2. BUY ORGANIC!
3. Store oils/supplements in dark containers, refrigerate, and cover (mono-unsaturated oils, like olive oil, do not need to be refrigerated)
4. Unrefined, cold-processed, expeller pressed (86-110°F only)
5. Bitter flavor?? Discard
6. Never undergo high-dose supplementation.

Healthy People Recommendations:

1. ALA (omega-3) from flax oil: 1-3 teaspoons/day depending on age.
2. ALA from flaxseed meal: 2-4 teaspoons/day depending on age. DHA (omega-3) from algae oil.
3. DHA/EPA (omega-3) from fish oil: Try to get 400mg of DHA and EPA/day (don't use fish oil with infants).
4. GLA (omega-6) from primrose or borage oil.
5. Vitamin E: 50-400 I.U./day.
6. Mixed antioxidants: fresh vegetables, fruits, herbs, some supplements.
7. PC: 50-100mg/day
8. PS: 50mg/day (try to get a supplement that supplies both PC and PS). Remember: soy foods contain both PC and PS!

As always, with the nervous system conditions and problems previously described, these dietary changes should be used in conjunction with treatment from a chiropractic neurologist for optimum results. Many of the conditions discussed here may respond to chiropractic care as well, so consider using both of these treatments together. Consult with a chiropractic neurologist for appropriate evaluation and treatment in conjunction with your fatty acid intake. Chiropractic may be very effective in helping people get well, especially in conjunction with the dietary changes described in this newsletter.

Reference: Smart Fats, Dr. Michael Schmidt, Frog, Ltd., 1997.


Created by: Dr. Scott Fuller, D.C., C.C.S.T.
Fuller Chiropractic
576 Main Street
Woburn, MA 01801

(781) 933-3332

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