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Omega-3s
• wheat germ oil (bottled oil or capsules)
• walnuts (raw nuts, bottled oil or capsules)
• pumpkin seeds
• purslane (dark, leafy green used throughout Mediterranean countries)
• hemp seed oil (bottled oil or capsules)
• Blend a tablespoon of flaxseed oil in your yogurt, cottage cheese or ricotta cheese. The dairy products' amino acids along with the flaxseed's fatty acids may help combat breast cancer, according to German researchers
• Use only unrefined or cold-pressed brands of canola oil, usually found health food stores
• Perk up your salads by using walnut oil in your dressing
• Hemp oil is a healthy mixture of both omega-3s and omega-6s
Omega-6s
Enjoy 1-2 grams of borage oil (liquid or capsules) daily or 3-6 grams of evening primrose oil (liquid or capsules). Other savory omega-6 sources:
• black currant seed oil (capsules)
• pine nuts (raw nuts)
• pistachios (raw nuts)
• sunflower seeds (raw seeds)
• Conjugated Linoleic Acid--CLA (capsules)
• Check labels and avoid products made with partially hydrogenated versions of these oils. You'll find them in a variety of foods, like bread and crackers. Also don't purchase these omega-6 oils, typically sold in a refined, nutrient-deficient form: corn, safflower, sunflower, soybean, cottonseed.
Omega-9s
1-2 tablespoon(s) daily of olive oil. Other tasty omega-9 sources:
• sesame oil (bottled oil)
• avocado (raw or bottled oil)
• peanuts (raw nuts or bottled oil)
• almonds (raw nuts or bottled oil)
• pecans (raw nuts)
• cashews (raw nuts)
• hazelnuts (raw nuts or bottled oil)
• macadamia (raw nuts)
• Only use virgin or extra virgin olive oil. Whenever the label merely says "pure," the nutritional benefits have been reduced.
About Ann Louise Gittleman, MS, CNS
Ann Louise Gittleman, MS, CNS, is one of the foremost nutritionists in the United States. The former Nutritional Director at the Pritikin Longevity Center, she currently consults with a broad spectrum of professional organizations and is the author of the best-selling books: Eat Fat, Lose Weight, Super Nutrition for Women, Super Nutrition for Menopause, The 40/30/30 phenomenon, and Why Am I Always So Tired?
Reprinted with permission from the author. To order "Eat Fat, Lose Weight" online, visit www.amazon.com or www.barnes&noble.com
Selected References
Brush MG, Watson SJ, Horrobin DF, Manku MS. Abnormal essential fatty acid levels in plasma of women with premenstrual syndrome. Am J Obstet Bynecol 1984; 150:363-366.
Castelli, William P. and Glen C. Griffin. Good Fat, Bad Fat: How to Lower your cholesterol and reduce the Odds of a Heart Attack. Fisher Books. Tucson, AZ, 1997.
Gittleman, Ann Louise. Eat Fat, Lose Weight. Keats Publishing, Canaan, CT, 1999.
Horrobin DF. The effects of Gamma Linolenic Acid on breast pain and diabetic neuropathy: possible non-eicosanoid mechanisms. Prostaglandins Leukotr Essent fatty Acids 1993;48:101-104.
Horrobin DF. The role of essential fatty acids and prostaglandins in the premenstrual syndrome. J reprod Med 1983;28:465-468. Korzekwa MI, Steiner M. Premenstrual Syndromes. Clin Obestet Bynecol 1997;40(3):564-576.
Lambert-Lagace, Louise and Michelle Laflamme. Good Fat, Bad Fat. Stoddart Publishing, North York, Ontario, 1995.
Melnick, B and Plewig, G. 1991. Atopic dermatitis and disturbances in essential fatty acid and prostaglandin E metabolism. J. Amer. Acad. Dermatol. 25:859.
Pullman-Mooar S., Laposata, M., Lem, D., Holman, R.J., Leventhal, I.J., DeMarco, D. and
Zurier, R.B. 1990. Alteration of the cellular fatty acid profile and the production of eicosanoids in human monocytes by gamma-linolenic acid. Arthritis and Rheumatism. 33:1526-33.
Ziboh, V.A. 1998. Lipoxygenation of Gamma Linolenic Acid by skin epidermis: Modulation of epidermal inflammatory/hyperproliferative processes. Proceedings of the Annual Meeting of the American Oil Chemists' Society. pp. 25.
Ziboh, V.A. and Fletcher, M. 1992. Dose-response effects of dietary gamma linolenic acid enriched oils on human polymorphonuclear-neutrophil biosynthesis of leukrotriene B4. Amer. J. Clin. Nutr. 55:39.
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