Normal consumption of such foods does not have any adverse effects on most people. It is when eaten with too much starch and sugar that they promote or worsen blood pressure, fluid retention or inflammatory conditions such as arthritis, bursitis, asthma, allergies or skin rashes, hence those of you, who are sensitive to AA and suffer from such diseases and are consuming animal products from grain fed animals, may choose to trim the fat off the red meat and limit the intake of egg yolk and organ meats. Choosing the right cooking oil is also essential. Others, which include most people, need not worry, just control the starch and sugar eaten with red meat and egg yolk. Do not confuse chronic inflammation from exogenous toxins from acute inflammation from excessive exercise. AA may also counter the anti-inflammatory effects of Omega-3 fatty acids.

Those who are sensitive to AA can take a small / baby aspirin dose to counter its adverse effects, as aspirin is a potent inhibitor of eicosanoid synthesis, and reduces the problems ‘bad’ eicosanoids cause. However as it also effects the production of ‘good’ eicosanoids, it should be taken in small doses with caution. Do consult your Physician. Drinking tea curbs the metabolism of AA.

Both Omega-3 and Omega-6 fatty acids are essential for our bodies (EFA) and are available only from our diet, unlike Omega-9 fatty acids which can be created by our bodies, but they should be in the right ratio (See – ‘Glossary – Omega-3, Omega-6 and Omega-9’). These EFA’s are essential building blocks of eicosanoids.

Linoleic Acid (LA):

The essential fatty acids (EFA) that are the building blocks of eicosanoids come from the diet. Linoleic acid is a short chain poly unsaturated Omega-6 fatty acid and is the only truly essential Fatty Acid, all others can be made in the body from other substances or from LA. Fortunately LA is commonly found in many foods. Basically, you can think of this as a factory where Linoleic acid is the raw material, insulin and glucagon are the processors and eicosanoids the finished products.

LA keeps the skin impermeable to water. It is also converted into AA in the body that promotes blood clotting, reduces inflammation and causes smooth muscle contraction. It also promotes growth during and after physical activity in healthy humans. In an alternate path way it can also produce one of the most potent inflammatory agents in the body.

Strange as it may seem, you wouldn’t want to have all ‘good’ and no ‘bad’ eicosanoids. The ‘bad’ too serve a useful purpose, blood clotting when we get cut, for instance – only you just don’t want to be overwhelmed with them. Hence your goal is to eat a diet that shifts towards the good, while at the same time keeping the insulin and glucagon levels in the appropriate range.

You need to restrict the dietary intake of Arachidonic Acid especially from vegetable oils, it is the precursor of many of the ‘bad’ eicosanoids, and of too much carbohydrate. Proteins in your diet activate the enzyme pumping Linoleic acid from the food in your system.

Alpha-Linolenic Acid (ALA):

ALA is a poly-unsaturated omega-3 fatty acid found in plants. It is found in flaxseed oil and walnut oils. It is similar to the omega-3 fatty acids that are in fish oil, called EPA and DHA, but only a slight quantity of plant ALA is converted into EPA or DHA in the human body. Hence fish or krill oil or algae is better as the ALA in them is easily converted into EPA or DHA. ALA helps store the excess glucose from carbs in muscle or liver as opposed to in fat.

Omega-3 fatty acids – especially EPA and DHA – have been shown to reduce inflammation and may help prevent chronic disease, such as arthritis. They are also important for brain health and development, as well as normal growth and development and also help treat heart disease, prevent heart attacks and strokes and slightly reduce high blood pressure. They also strengthen nerves damaged by diabetic neuropathy.

ALA is mostly stable during processing and cooking but is not suitable for baking as it may oxidize at baking temperatures. Unfortunately most seeds and seed oils rich in ALA are much richer in LA, the Omega-6 fatty acid. Exceptions include flax seeds (ground for better absorption), chia seeds and roasted and ground perilla seeds, but these are not as good sources of EPA and DHA as fish oils.

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