Nexus - 0402 - New Times Magazine-pages

Page Content (OCR)

fatty acids, but some have difficulty converting them to the active | consuming whole foods, we get a complex array of nutrients prostaglandins. This blockage is commonly caused by excess which naturally work together to fuel the intricate chemistry that $s, anti-inflammatory medications like aspirin or Tylenol, keeps our bodies going, but many of these nutrients are normally or deficiencies of vitamin B6 or magnesium. An insufficiency of _ lost in commercial processing. omega-6 EFAs can result in auto-immune problems, breast pain Even the most painstaking human efforts to produce healthy and lumpiness, eczema, hyperactivity in children, hypertension, packaged foods and oils always fall short of nature's accomplish- inflammation and PMS. Supplementing with borage, evening ments. The best oils are provided by nature, neatly packaged to primrose or black-currant seed oils will usually bypass the prevent oxidation of their precious contents. Freshly-ground blocked step and provide the necessary precursor to make the organic flax seeds contain fresh oil (protected by the husk), and desired prostaglandins. their fibre is the richest source of certain substances called "lig- Dr Siguel has found that the omega-3s are the more likely to be nans", found to have potent anticancer, antibacterial, antifungal deficient in our Western diets. Because of food processing and and antiviral properties. Flax fibre has from 100 to 800 times dietary choices, the average Western diet today contains only one- more lignans than other fibre sources. This is an inexpensive and sixth the amount of omega-3 fatty acids needed for healthy func- tasty way to ensure adequate intake of omega-3 fatty acids (see tion—compared to a healthy balance 100 years ago. Evidence directions outlined below). If you prefer, you can purchase quali- indicates that a deficiency of omega-3 fatty acids is associated ty flax-seed oils in bottles or in capsules. Just make sure you with arthritis and joint stiffness, irritable bowel syndrome, PMS, know how they are processed! Flora and Omega Nutrition offer prostate problems, various skin disorders as well as depression, good-quality flax oils in bottles and capsules. phobias and schizophrenia. The two main sources of omega-3s are oils from organic flax | "THE GOOD OIL' ON HEALTHIER ALTERNATIVES seeds and from cold-water fish (such as mackerel, sardines, tuna, Here are several additional ways to improve your fatty acid bal- trout and salmon). These fish should not be fried because of the ance and avoid the trans- fat trap: effect of the high temperatures involved * Have some freshly ground flax and the resultant free-radical damage. seeds every day. Pulverise three Unlike chicken and turkey, cold-water tablespoons of seeds in a blender fish should be eaten with the skin on, as or coffee grinder to yield about this is where the highest concentration of So be sure to read the labels one tablespoon of oil (mixed in desirable fats is located. with the powder). This will There is some concern about eating on packaged foods and approximate the suggested daily fish frequently, due to the chemical and 1 1 amount of omega-3 oil for an heavy-metal pollution in the oceans. avoid those with average person. It can be mixed Predatory fish concentrate these pollu- i with cereal, blended in a smooth- tants in their fatty tissues, but deep-ocean hyd rogenated or partially ie or added to yoghurt. You can fish are usually less tainted than coastal hyd rogenated oil! also mix it with warm (not hot) species. Freshwater fish near agricultur- apple juice, and add some sliced al, industrial or mining areas are best banana or other fruit to make a avoided due to their high-level intake of tasty, nutritious, pudding-like toxic chemicals. Farm-raised fish are fed cereal that's filling and will do something akin to pet food and should be avoided; they are not as wonders for bowel function! Be sure to consume the ground flax- healthy and have insignificant levels of omega-3 fatty acids. seeds within 10 to 15 minutes to minimise the damage from oxi- When properly processed, organic flax seed oil has the highest dation. However, a note of caution: in doing allergy testing, I concentration of omega-3 fatty acids, at 57 per cent. Omega-3s have seen several people (my wife and myself included) who are are also found in certain other "unrefined" seed oils such as chia, allergic to flax seeds, and others who are allergic to psyllium soy and canola, but in much smaller amounts. Flax seed oil is seeds which are commonly used for their fibre content. particularly sensitive and must be processed under stringent con- * Use butter instead of margarine or shortening in cooking. ditions (cold, without light or oxygen), nitrogen-packed in dark Butter has some problems, too, such as residual hormones and bottles to avoid oxidising, and shipped and displayed in refrigerat- pesticides, but it is a whole food. Whole foods have fat-mobilis- ed containers. ing nutrients to take care of their own fats if eaten in moderation. While all unrefined, unsaturated oils should be processed, pack- Tf you want to use butter, try to get organically-produced butter. aged and distributed in this way, the vast majority are not. The ¢ An even better alternative is the organic ghee, or clarified but- companies mentioned earlier adhere to these special methods, and ter, mentioned earlier. Ghee is the cooking fat most highly you should be able to buy their oils with some assurance that you regarded by Indian and French chefs. It has a good aroma and are getting a healthy product. We have used oils from both com- will not burn, smoke or develop toxic compounds when heated. panies for the past few years and have been very happy with ¢ Organic, unrefined coconut butter is an alternative to regular them. While more complicated and costly, these methods may butter in your diet. Omega Nutrition has this product. However, someday play an important role in reducing many common most other coconut oil products are hydrogenated. Coconut oil degenerative diseases, which are much costlier in the long run has been subjected to a smear campaign by commercial vegetable especially in terms of human suffering and loss of potential. oil producers, but the research studies cited have used hydrogenat- The healthiest foods are usually organically grown and should _ ed coconut oil, which may have skewed the results. be eaten close to their natural state. Certified organic seeds and * Use olive oil or a 50:50 mixture of ghee and olive oil. Do not grains are available at most food co-ops. Eating organically fry or sauté with "polyunsaturated" light oils such as safflower, grown seeds and other foods is strongly recommended for min- sunflower or corn oils. They oxidise readily into damaging free- imising chemical intake and optimising nutrient content. When radicals at high temperatures. Free radicals are highly reactive consuming whole foods, we get a complex array of nutrients which naturally work together to fuel the intricate chemistry that keeps our bodies going, but many of these nutrients are normally lost in commercial processing. Even the most painstaking human efforts to produce healthy packaged foods and oils always fall short of nature's accomplish- ments. The best oils are provided by nature, neatly packaged to prevent oxidation of their precious contents. Freshly-ground organic flax seeds contain fresh oil (protected by the husk), and their fibre is the richest source of certain substances called "lig- nans", found to have potent anticancer, antibacterial, antifungal and antiviral properties. Flax fibre has from 100 to 800 times more lignans than other fibre sources. This is an inexpensive and tasty way to ensure adequate intake of omega-3 fatty acids (see directions outlined below). If you prefer, you can purchase quali- ty flax-seed oils in bottles or in capsules. Just make sure you know how they are processed! Flora and Omega Nutrition offer good-quality flax oils in bottles and capsules. on packaged foods and avoid those with hydrogenated or partially hydrogenated oil! NEXUS - 43 FEBRUARY - MARCH 1997