Unsaturated Fatty Acids—Part I

Unsaturated Fatty Acids—Part I

Unsaturated fatty acids (UFA’s), including essential fatty acids (EFA’s) are necessary for our overall health and for the prevention and healing of many conditions. UFA’s are also known as vitamin F. Studies have shown that the great majority of people in the US are deficient in this vitamin. Doctors have seen a correlation between this deficiency and the development of chronic disease states. Some of these are coronary heart disease (CHD), diabetes, cancer, hormonal imbalances, skin problems, nerve disorders and many more.

It can be difficult to identify the best sources of this vitamin in food and supplements. There are actually many sources including:
• Fatty fish: salmon, herring, sardines, all types of white fish, blue fish and mackerel
• Extra virgin organic olive oil
• Green leafy vegetables: spinach, kale, collards, Swiss chard, leaf lettuce (all are best eaten raw, juiced or lightly cooked)
• Vegetables and fruits: mushrooms, turnips, asparagus, broccoli, sweet potatoes, avocados and bananas (organic is always best)
• Whole grains, especially whole grain oats (Steel cut oats work well and are easy to cook. 1 cup oats to 3 cups water makes a nice, creamy oatmeal.)
• Whole organic or non-GMO eggs (the yolk contains the fatty acids)
• Organic butter
• Walnuts and other nuts and seeds (raw and organic are essential)
• Supplements: cod liver oil, wheat germ oil (call my office for the healthiest sources 773/262-7611) I only occasionally recommend fish oil. It is best to get these fatty acids from the fish listed above or cod liver oil.

Limit fatty fish to 3-4 servings per week. The remaining foods can be eaten regularly in moderation and the greens can be eaten in abundance.

In conclusion: eat plenty of the foods listed above and, in general, follow a diet of organic whole foods with plenty of raw vegetables and fruits. Feel free to email me at (madelinepermutt@gmail.com or call me at 773/262-7611 with any questions regarding this information and how it applies to yours and your family’s health.