1. “The Essential Fatty Acids”

2. Recall that we’ve discussed the fatty acids, chains that make up fat molecules. Recall that we’ve discussed the fatty acids, chains that make up fat molecules. Triglycerides have three fatty acids. Triglycerides have three fatty acids. Phospholipids only have two. Phospholipids only have two. “Essential fatty acids are the ones that our body needs,” and we can supplement these from our food. “Essential fatty acids are the ones that our body needs,” and we can supplement these from our food.

3. “Linoleic acid and linolenic acid are two fatty acids that our body cannot make; we need to eat them.” “Linoleic acid and linolenic acid are two fatty acids that our body cannot make; we need to eat them.” Why are they so important? Why are they so important?

4. “Essential fatty acids are used to make eicosanoids, which act like hormones.” “Essential fatty acids are used to make eicosanoids, which act like hormones.” These affect lots of different body functions, like muscle relaxation and contraction, These affect lots of different body functions, like muscle relaxation and contraction, Blood vessel constriction and dilation, Blood vessel constriction and dilation, Blood clot formation, Blood clot formation, And immune system responses like fever. And immune system responses like fever.

5. “Deficiencies” in Essential Fatty Acids What can happen if we don’t get enough? What can happen if we don’t get enough? “Reproductive failure” “Reproductive failure” “skin abnormalities” “skin abnormalities” “kidney and liver disorders” “kidney and liver disorders” Even worse in infants: blindness, mental impairment Even worse in infants: blindness, mental impairment

6. Omega-6 and Omega-3 Acids “Given linoleic acid, body can make other omega-6 acids.” “Given linoleic acid, body can make other omega-6 acids.” These are “found abundantly in vegetable oils.” These are “found abundantly in vegetable oils.”

7. “Given linolenic acid, the body can make all other omega-3 fatty acids.” “Given linolenic acid, the body can make all other omega-3 fatty acids.” Two of the most interesting to researchers are DHA and EPA. Two of the most interesting to researchers are DHA and EPA. “We make a little DHA and EPA, the rest come from fish and other foods.” “We make a little DHA and EPA, the rest come from fish and other foods.”

9. Omega-3s and Heart Health Years ago, researchers noticed that people from Greenland, northern Canada, and Alaska, who all eat high-fat diets, have low rates of heart disease. Years ago, researchers noticed that people from Greenland, northern Canada, and Alaska, who all eat high-fat diets, have low rates of heart disease. Why?? Why??

10. “EPA and DHA in fish oils appear to lower blood pressure and prevent irregular heartbeats.” “EPA and DHA in fish oils appear to lower blood pressure and prevent irregular heartbeats.” Evidence in animals also suggests that they can reduce heart inflammation. Evidence in animals also suggests that they can reduce heart inflammation. As younger generations in these countries abandon fish-based diets, we see their numbers go up. As younger generations in these countries abandon fish-based diets, we see their numbers go up.

11. Brain Function and Vision “Human milk provides DHA, for brain and eye development.” “Human milk provides DHA, for brain and eye development.” About a quarter of our brain’s dry weight is fat, so this is vital. About a quarter of our brain’s dry weight is fat, so this is vital. Formulas must contain these fats, since they are a substitute for milk. Formulas must contain these fats, since they are a substitute for milk.

12. Other Research Early studies raised hopes that DHA might slow brain aging, but no luck. Early studies raised hopes that DHA might slow brain aging, but no luck. Low fish intake seems to correlate with depression Low fish intake seems to correlate with depression Other studies report no link Other studies report no link

13. Recommendations for Intake “American Heart Association recommends 2 fatty fish servings per week.” “American Heart Association recommends 2 fatty fish servings per week.” This would include salmon, trout, bronzini, oysters, and herring. This would include salmon, trout, bronzini, oysters, and herring.

15. “Fish is preferable to supplements.” “Fish is preferable to supplements.” We’ve actually found side effects to the supplements in studies: We’ve actually found side effects to the supplements in studies: Impaired clotting Impaired clotting In mice, impaired immune system In mice, impaired immune system Lack nutrients in whole fish Lack nutrients in whole fish Some also taste fishy long after Some also taste fishy long after

16. Also, supplements are made from skins and livers, where water contaminants (like mercury) can build up. Also, supplements are made from skins and livers, where water contaminants (like mercury) can build up. Lastly, supplements are more expensive than eating fish as your protein. Lastly, supplements are more expensive than eating fish as your protein.

18. Other Omega-3 Foods “People who don’t eat fish can eat enriched eggs, flaxseed, and pasture-fed cattle.” “People who don’t eat fish can eat enriched eggs, flaxseed, and pasture-fed cattle.” When cattle are raised the modern way, on grain, this doesn’t happen; look for grass- fed beef. When cattle are raised the modern way, on grain, this doesn’t happen; look for grass- fed beef.

19. Classwork Read “Seafood Safety” on page 170… Read “Seafood Safety” on page 170… Summarize in two paragraphs. Summarize in two paragraphs.