Upgrading your dietary fats is one of the most impactful and effective changes you can make for long-term health. Let’s clarify some myths around how and why to make this oil change.
To Have Great Health …
Myth: Avoid All Vegetable Oil.
Truth: Be Mindful of the Way Oils are Made, Handled and Used.
Plant-based vegetable and seed oils have collectively gained a bad reputation and association with poor health outcomes. This perception stems primarily from the effects of refined soy oil in the modern diet. 84% of U.S. ‘vegetable’ or ‘seed’ oil intake comes in the form of altered, damaged soy oil, consumed in highly processed and fast food. The chronic health problems associated with this kind of poor-quality diet has been extrapolated to all oils. However, as plant-based oils are the only source of two necessary nutrients, instead of avoiding all oils, focus on totally avoiding soy oil, and any other altered, damaged, low-quality oil or oil used at high heat.
Take away: For great health, avoid soy oil.
Myth: All Vegetable or Seed Oil is Basically the Same.
Truth: The Nutritional Value of Plant-Based Oils Varies Widely.
Oils will vary in vitamin, mineral and protein content and in fatty acid composition, based on the processing they are subjected to, and they will naturally contain varying amounts of polyunsaturated, monounsaturated and saturated fat based on their source. From a nutritional perspective, there is a vast difference between these three categories of fats.
Polyunsaturated fats can be further broken down into omega-6s, found in many sources, and omega-3s, which are rarer. The omega-6s (including linoleic acid, arachidonic acid and gamma-linolenic acid), and the omega-3s (including alpha-linolenic acid, eicosapentaenoic acid, docosahexaenoic acid, and docosapentaenoic acid), are highly susceptible to damage, making them more challenging for a store to handle well. However, these fatty acids provide the greatest nutritional benefit to the body.
Take Away: Carefully handled polyunsaturated oil contains by far the most nutrients.
Myth: You Must Consume Omega Oils.
Truth: It is Imperative to Consume Undamaged Omega Oils.
Oil rich in the omega fatty acids provides wide-ranging benefits – but only if they are undamaged! You must consume omega-6s and omega-3s for important body processes. But they are extremely fragile. Consuming damaged omega molecules can cause malfunctions in the body processes those fatty acids should support. This means they must be handled with care at every stage to avoid damage. Be sure that you handle them with health in mind at home. Don’t use them to fry, store them away from light and use them up while they are fresh.
Before you buy polyunsaturated oils, which are sources of omega-3 or -6 fatty acids, verify the ingredients were selected mindfully, and ask manufacturers about their processing and testing. Flora employs the meticulous methods needed to avoid heavy metal, microbiological and chemical contaminants and damage from heat, light and oxygen.
Take Away: Omega-3s and -6s need VIP treatment to provide benefits.
Myth: Omega-3s Are Essential Fatty Acids (EFAs).
Truth: ‘Omega-3’ and ‘EFA’ are not Synonymous.
There are only two EFAs (essential fatty acids). One is an omega-3, and the other an omega-6. Both EFAs are plant-sourced. ALA, or alpha-linolenic acid, is the essential omega-3, and LA, or linoleic acid, is the essential omega-6. EFAs are essential fatty acid nutrients, defined as nutrients required for life yet not able to be made within or by the body. Both essential fatty acids are crucial for maintaining cell communication, brain and skin structure, and nervous system health. Each EFA also functions as a substrate or parent fatty acid that makes other fatty acids.
ALA is special as the only omega-3 fatty acid that is also an EFA. There are three well-recognized fatty acids in the omega-3 category: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). While only ALA is essential, non-essential EPA and DHA omega-3s are important and desirable too. ALA is primarily found in land plants, while EPA and DHA are primarily found in aquatic sources.
Take Away: Prioritize your intake of the essential omega-3, ALA
Myth: Find a Nutritious Oil that’s Heat-Tolerant.
Truth: Looking for Nutritious Cooking Oil Makes no Sense.
With only two known exceptions, fats with high smoke-points either naturally lack fragile omega fatty acids or were intensively transformed by mechanical and chemical technologies. They thus provide no benefit or are so damaged they may sabotage your health, and often both.
Heat-tolerant saturated and monounsaturated fats are unnecessary from a nutrition perspective as they provide no EFAs. Duck fat, tallow, lard, and coconut, avocado, peanut and even olive oil fulfill no nutritional requirements. Strategically, then, use them only once your nutritional needs are met. Even on a keto diet, prioritize polyunsaturated omega-3 and -6 fats that provide EFAs, and remember they are not for cooking. EFAs are fragile and easily damaged before and after purchase. Direct heat from frying damages any nutritious fatty acids and may create smoke and oil fumes. Processing oils so that they do not smoke is not a healthy alternative. It is critical to protect yourself from clear, odourless, tasteless, liquid ‘vegetable’ or ‘seed’ oils, especially those in plastic. Modern processing circumvents human senses of smell and taste that historically protected us from bad fats, but though the damage is indetectable, it is there.
Take Away: Emphasize polyunsaturated omega-3 and -6 EFAs added after cooking.
Myth: DHA and/or EPA is the Omega-3 to Prioritize.
Truth: Not Everyone Needs to Supplement EPA and DHA.
ALA (alpha-linolenic acid) is the foundational omega 3 to prioritize. Adequate amounts of all three omega-3s are important. Since we will make EPA and DHA from ALA, and since no one can make ALA, we must ensure we get enough ALA from outside sources. An intake of roughly a gram and a half of ALA daily can prevent ALA deficiency, and larger amounts are safe and also help us meet our needs for EPA and DHA omega-3s. In addition to this foundational ALA intake, DHA supplements are needed during pregnancy and nursing, and by men and women considering parenthood, as well as in advanced age or when experiencing a decline in cognitive or visual function.
According to the National Institutes of Health (NIH), the bare minimum intake of ALA to prevent deficiency symptoms is 1.6 grams per day for men, 1.1 grams daily for women. Luckily, Flora makes it easy to get enough. Both Flora’s Organic Flax Oil and Udo’s 3+6+9 Omega Oil Blend contain your required daily ALA in a single teaspoon.
Take Away: To raise your omega-3 levels, prioritize ALA daily. Add EPA or DHA as needed.
Myth: We Convert Too Little Plant-Based Omega-3 to EPA and DHA, So We Must Supplement
Truth: We Eat too Badly To Enable Adequate Conversion
Many of us struggle to improve our diets and skip straight to taking supplements. But that does not address the root cause of our deficiency; low EFAs and poor metabolic health. Even at low rates of conversion, we can get enough EPA and DHA, but it requires consuming significantly more plant-based sources of EFAs like flax oil or omega oil blends. If we under-consume EFAs we will need to supplement with EPA, DHA, or the omega-6 gamma linolenic acid, GLA, since production of these relies on having enough of the parent fatty acids ALA and LA. This and other aspects of health also hinge on improving our diets and metabolic health by eating more naturally, focusing on colourful plants, herbs and spices, and cutting out snacks and fried or breaded foods.
Take Away: EPA, DHA and GLA supplements offer great health benefits, and are more effective when you eat low glycemic, less processed foods rich in ALA omega-3 and LA omega-6.
Myth: Seed Oils Are Bad and Omega-6s Create Inflammation
Truth: Most Seed Oils Are Oxidized and Inflammatory
No natural attribute of seeds or seed oils (such as their omega-6 content) causes chronic inflammation. Rather, most seed oils are made with an industrial profit-focused mindset that leads to high levels of oxidation and a capacity to be highly inflammatory. Omega-6s are required by the body and can be used to make both pro- and anti-inflammatory signaling molecules as needed. Oil molecules damaged by oxidation are problematic as they disrupt this sensitive process.
Some oils like cottonseed oil, AKA vegetable shortening, exist only due to greed and biotechnology and will never be healthy or natural. But when it comes to natural seed oils, it all comes down to how they were made. Some oils requiring close evaluation include grapeseed, corn, safflower, and sunflower. The way they are made, processed and used usually makes them unhealthy and gives omega-6s a bad rap. Flora pioneered making omega oils with health in mind. We source the best quality organically grown seeds and create EFA-rich oils with health as the priority at every step.
Take Away: Find a natural oil made by a trustworthy producer and ask about their methods.
Myth: We Do Not Need Omega-6.
Truth: A Lack Omega-3s Contributes to A Dietary Imbalance.
The simplest way to get the right balance of omega-3 and omega-6 EFAs is to consume carefully made sources of omega-3 ALA and avoid refined oils. Look in the cooler of a health food store for an oil rich in undamaged omega-3s and you’ll easily get an undamaged source of omega-6. Good omega-3 ALA sources naturally provide undamaged, usable omega-6 LA, a fatty acid necessary for many body structures and processes. You need omega-6s. And, you may be getting them, but they are likely too damaged to use! If you eat damaged versions your body will try to use them and over time may end up malfunctioning.
We must avoid refined oils and those created to sit on the supermarket shelf. These oils contain only omega-6, and no omega-3. And the omega-6s they have are damaged by oxidation to the point of being useless or harmful to the body. Therefore, consume EFA-rich oils made from sources like flax seeds, sesame seeds and sunflower seeds. Just make sure they are carefully made with health in mind, like those made by Flora. If you focus on consuming flax or Udo’s Oil, you’ll naturally improve your ratio of omega-3s to -6s, and you’ll put them all to good use.
Take Away: Quickly improve your omega-3 to -6 ratio by using organic flax or Udo’s Oil daily
Conclusion
Upgrading your oils may lead to a longer life and increased vitality. Seed oil can give you stuff you need, want and must have to support your heart, brain, skin, and overall well-being, but 99% of what is available can hurt you because it is oxidized and transformed. Before you buy an oil, ask how it was made to reduce your intake of damaged omega-6s. Replace damaged fats and oils with ones made with health in mind and increase your omega-3 intake to improve the ratio of omega-3 to omega-6 fats in your diet.
Incorporating Flora’s omega oils into your diet is a simple and effective way to harness the full range of benefits these essential fatty acids provide.
Take the step toward a healthier you by adding omega oils to your daily routine today!
About the Author: Dana Green Remedios is a triple-board certified Registered Holistic Nutritionist, transformational coach, Flora Product Specialist and healthy living spokesperson. She is a passionate educator who assists people to break through blocks to better mind, mood and menopause mastery. Her work has appeared on Well&Good, MindBodyGreen, Wellness on Purpose, and elsewhere, and hundreds of thousands of people have sought out her answers to nutrition questions on Quora.
