Lipids are fats and fat soluble compounds, and this category can encompass a variety of essential nutrients, including the fat soluble vitamins, various steroid hormones, cholesterol, and the different dietary fats.
The following is a description of the benefits and effects of various lipids on the body and the mind
AL721
AKA: Egg lecithin. An extract of egg yolk, AL721 is seven parts neutral lipids, two parts phosphatidylcholine, and one part phosphatidylethanolamine.
Effects: Lecithin from egg yolk is said to improve thinking, but reports of improved mental abilities specifically from AL721 are only anecdotal. It shows some promise in enhancing the immune system and in the treatment of herpes, AIDS, drug addiction, and alcohol dependency.
Precautions: It should not be taken by those suffering from manic-depression, because it may deepen the depressive phase.
Dosage: 2 to 10 g/day is considered a sufficient dose, though it should be taken with 1 g/day of vitamin B-5.
AKA: Egg lecithin. An extract of egg yolk, AL721 is seven parts neutral lipids, two parts phosphatidylcholine, and one part phosphatidylethanolamine.
Effects: Lecithin from egg yolk is said to improve thinking, but reports of improved mental abilities specifically from AL721 are only anecdotal. It shows some promise in enhancing the immune system and in the treatment of herpes, AIDS, drug addiction, and alcohol dependency.
Precautions: It should not be taken by those suffering from manic-depression, because it may deepen the depressive phase.
Dosage: 2 to 10 g/day is considered a sufficient dose, though it should be taken with 1 g/day of vitamin B-5.
CHOLINE AND LECITHIN
Choline, classified as a B vitamin, is a precursor to acetylcholine, an important neurotransmitter that aids memory, learning, and mental alertness, and is necessary in maintaining cell membrane fluidity. It works with inosi-tol to emulsify fats and cholesterol, and seems to have a synergistic effect with nootropic drugs. Choline can be manufactured by the body from folic acid, B-12, and methionine, and both choline and inositol are components of lecithin, a fat-like compound which destroys fats such as cholesterol. There are at least three different forms of choline — choline bitartrate, choline chloride, and phosphatidylcholine (or pure lecithin) — all of which may enhance memory, though phosphatidylcholine is a necessary component of every cell membrane in the body and is believed to have the best memory-boosting effect.
Food Sources: Very little free choline is found in foods, most of what we get being in the form of lecithin: beans, Brazil nuts, brewer's yeast, cabbage, cauliflower, cheese, dandelion flowers, egg yolks, fenugreek, fish, liver, meat, peanuts, peas, poppyseeds, seed oils, soybeans, green leafy vegetables, and wheat germ. Soybean oil is the best source, containing 2 percent lecithin and supplying both essential fatty acids (Omega-3 [9 percent] andOmega-6 [57 percent]), unlike most other oils, which only supply Omega-6.
Effects: Reportedly improves memory in healthy people. One study found that MIT students showed a greater ability to recall a list of words after taking 3 grams a day; in fact, an improved memory can usually result after only a few days of taking choline or lecithin. Though Alzheimer's patients suffer from a deficiency of acetylcholine in the brain, attempts to reverse the symptoms (loss of memory, judgment, and orientation, for example) with supplements of phosphatidylcholine or choline have proved disappointing. Both have been shown to be effective treatments for bipolar disorder (manicdepression) in those individuals who have shown little or no improvement with standard drugs such as lithium. Both choline and phosphatidylcholine have the same effects, and both also emulsify cholesterol, lowering the blood cholesterol level, though choline needs inositol (another B-complex vitamin) to achieve this. Choline and inositol also maximize the efficiency of vitamin E. There is no definitive evidence that either choline or phosphatidylcholine protect against cardiovascular disease. They have been used to effectively treat tardive dyskinesia, but results have proven inconclusive in treating such other neurological disorders as Parkinson's disease, Huntington's disease, Tourette's syndrome, and Friedreich's ataxia. Some studies have shown that phosphatidylcholine is effective against viral hepatitis types A, B, and C, and chronic hepatitis, but only when it is accompanied by unsaturated fatty acids; phosphatidylcholine with unsaturated fatty acids may also play an anti-aging role by keeping cell membranes fluid, as a decrease in phosphatidylcholine and an increase in cholesterol as a consequence of aging makes these membranes more rigid. It is this same imbalance of the two that creates gallstones, and it is believed that supplementation may prevent such stones from forming, though this has yet to be proven. Deficiency may lead to high cholesterol, high blood pressure, certain types of cardiac problems, skin problems such as psoriasis, low tolerance of fats in the diet, cirrhosis and fatty degeneration of the liver, hardening of the arteries, gastric ulcers, gall stones, liver disease, memory deficits, and Alzheimer's disease.
Precautions: Choline should not be taken by those who are manic-depressive, as it may worsen the depression (even those who aren't manic-depressive may experience depression if taking doses in the range of 20 grams a day), nor should it be taken by those with Parkinson's disease, epilepsy, or those taking prescription anticholinergic drugs. Those with gastric ulcers or a history of ulcers should only take choline under a doctor's orders. Certain forms of choline, such as choline bitartrate and choline chloride can cause a fishy body odor and diarrhea, especially if more than 16 grams a day are taken. The body odor and diarrhea are often the result of intestinal bacteria breaking down the choline into trimethylamine (though liver disease may also be a cause), and may be prevented by eating yogurt, eating a high-fiber diet, or drinking acidophilus milk. Other overdose symptoms include nausea, vomiting, and dizziness. Choline can also cause muscle tension, a stiff neck, headaches, restlessness, insomnia, and gastric cramps. Lecithin may not cause these, but it does have two significant drawbacks — the supplements sold in health food stores usually have lots of fat, and they can usually peroxi-dize (go rancid) quite easily. Peroxidized fats in lecithin can damage DNA, impair the immune system, and cause atherosclerosis, cancer, and abnormal blood clots. Very high doses of choline over an extended period of time may produce a vitamin B-6 deficiency. There is no known toxicity level for choline. Choline and lecithin can be destroyed by alcohol, estrogen, food processing, refined flour, refined sugar, sulfa drugs, and water. Consuming large amounts of caffeine (coffee, tea, soft drinks) can deplete the amount of inos-itol in the body. Choline may interact with antide-pressant drugs and morphine.
Dosage: Phosphatidylcholine is more beneficial when consumed in foods that have polyunsaturated fatty acids (e.g., soybeans and soybean products, cauliflower, cabbage) than in foods that are high in saturated fatty acids (e.g., egg yolk, meat, and other animal products). The intake of phosphatidylcholine by the average American is 3.1 g/day, or 300 mg of choline; this is higher than that consumed by Europeans, but may still be too low, according to some. The RDAs of both have not been established, and much research needs to be done in this area. Recommended dosage is 2.5 to 3 g/day in three to four divided doses; other B vitamins, including 1 gram of B-5, should be taken with any form of choline or lecithin to help convert them to acetylcholine. Sheldon Saul Hendler, M. D., Ph.D., states that up to 10 g/day of phosphatidylcholine or 1 g/day of choline can be taken without side effects. If taking lecithin, a supplement of chelated calcium should also be taken to keep a stable balance of phosphorus and calcium in the body. Dharma Singh Khalsa, M.D., also recommends taking DMAE with lecithin, despite the fact that it may be too stimulating for some people. Lecithin has a time-release effect, so it is only necessary to take it twice a day, though the dose may have to be larger, as most supplements only contain 10 to 20 percent phosphatidylcholine (look for supplements that contain at least 35 percent phosphatidylcholine).
Choline, classified as a B vitamin, is a precursor to acetylcholine, an important neurotransmitter that aids memory, learning, and mental alertness, and is necessary in maintaining cell membrane fluidity. It works with inosi-tol to emulsify fats and cholesterol, and seems to have a synergistic effect with nootropic drugs. Choline can be manufactured by the body from folic acid, B-12, and methionine, and both choline and inositol are components of lecithin, a fat-like compound which destroys fats such as cholesterol. There are at least three different forms of choline — choline bitartrate, choline chloride, and phosphatidylcholine (or pure lecithin) — all of which may enhance memory, though phosphatidylcholine is a necessary component of every cell membrane in the body and is believed to have the best memory-boosting effect.
Food Sources: Very little free choline is found in foods, most of what we get being in the form of lecithin: beans, Brazil nuts, brewer's yeast, cabbage, cauliflower, cheese, dandelion flowers, egg yolks, fenugreek, fish, liver, meat, peanuts, peas, poppyseeds, seed oils, soybeans, green leafy vegetables, and wheat germ. Soybean oil is the best source, containing 2 percent lecithin and supplying both essential fatty acids (Omega-3 [9 percent] andOmega-6 [57 percent]), unlike most other oils, which only supply Omega-6.
Effects: Reportedly improves memory in healthy people. One study found that MIT students showed a greater ability to recall a list of words after taking 3 grams a day; in fact, an improved memory can usually result after only a few days of taking choline or lecithin. Though Alzheimer's patients suffer from a deficiency of acetylcholine in the brain, attempts to reverse the symptoms (loss of memory, judgment, and orientation, for example) with supplements of phosphatidylcholine or choline have proved disappointing. Both have been shown to be effective treatments for bipolar disorder (manicdepression) in those individuals who have shown little or no improvement with standard drugs such as lithium. Both choline and phosphatidylcholine have the same effects, and both also emulsify cholesterol, lowering the blood cholesterol level, though choline needs inositol (another B-complex vitamin) to achieve this. Choline and inositol also maximize the efficiency of vitamin E. There is no definitive evidence that either choline or phosphatidylcholine protect against cardiovascular disease. They have been used to effectively treat tardive dyskinesia, but results have proven inconclusive in treating such other neurological disorders as Parkinson's disease, Huntington's disease, Tourette's syndrome, and Friedreich's ataxia. Some studies have shown that phosphatidylcholine is effective against viral hepatitis types A, B, and C, and chronic hepatitis, but only when it is accompanied by unsaturated fatty acids; phosphatidylcholine with unsaturated fatty acids may also play an anti-aging role by keeping cell membranes fluid, as a decrease in phosphatidylcholine and an increase in cholesterol as a consequence of aging makes these membranes more rigid. It is this same imbalance of the two that creates gallstones, and it is believed that supplementation may prevent such stones from forming, though this has yet to be proven. Deficiency may lead to high cholesterol, high blood pressure, certain types of cardiac problems, skin problems such as psoriasis, low tolerance of fats in the diet, cirrhosis and fatty degeneration of the liver, hardening of the arteries, gastric ulcers, gall stones, liver disease, memory deficits, and Alzheimer's disease.
Precautions: Choline should not be taken by those who are manic-depressive, as it may worsen the depression (even those who aren't manic-depressive may experience depression if taking doses in the range of 20 grams a day), nor should it be taken by those with Parkinson's disease, epilepsy, or those taking prescription anticholinergic drugs. Those with gastric ulcers or a history of ulcers should only take choline under a doctor's orders. Certain forms of choline, such as choline bitartrate and choline chloride can cause a fishy body odor and diarrhea, especially if more than 16 grams a day are taken. The body odor and diarrhea are often the result of intestinal bacteria breaking down the choline into trimethylamine (though liver disease may also be a cause), and may be prevented by eating yogurt, eating a high-fiber diet, or drinking acidophilus milk. Other overdose symptoms include nausea, vomiting, and dizziness. Choline can also cause muscle tension, a stiff neck, headaches, restlessness, insomnia, and gastric cramps. Lecithin may not cause these, but it does have two significant drawbacks — the supplements sold in health food stores usually have lots of fat, and they can usually peroxi-dize (go rancid) quite easily. Peroxidized fats in lecithin can damage DNA, impair the immune system, and cause atherosclerosis, cancer, and abnormal blood clots. Very high doses of choline over an extended period of time may produce a vitamin B-6 deficiency. There is no known toxicity level for choline. Choline and lecithin can be destroyed by alcohol, estrogen, food processing, refined flour, refined sugar, sulfa drugs, and water. Consuming large amounts of caffeine (coffee, tea, soft drinks) can deplete the amount of inos-itol in the body. Choline may interact with antide-pressant drugs and morphine.
Dosage: Phosphatidylcholine is more beneficial when consumed in foods that have polyunsaturated fatty acids (e.g., soybeans and soybean products, cauliflower, cabbage) than in foods that are high in saturated fatty acids (e.g., egg yolk, meat, and other animal products). The intake of phosphatidylcholine by the average American is 3.1 g/day, or 300 mg of choline; this is higher than that consumed by Europeans, but may still be too low, according to some. The RDAs of both have not been established, and much research needs to be done in this area. Recommended dosage is 2.5 to 3 g/day in three to four divided doses; other B vitamins, including 1 gram of B-5, should be taken with any form of choline or lecithin to help convert them to acetylcholine. Sheldon Saul Hendler, M. D., Ph.D., states that up to 10 g/day of phosphatidylcholine or 1 g/day of choline can be taken without side effects. If taking lecithin, a supplement of chelated calcium should also be taken to keep a stable balance of phosphorus and calcium in the body. Dharma Singh Khalsa, M.D., also recommends taking DMAE with lecithin, despite the fact that it may be too stimulating for some people. Lecithin has a time-release effect, so it is only necessary to take it twice a day, though the dose may have to be larger, as most supplements only contain 10 to 20 percent phosphatidylcholine (look for supplements that contain at least 35 percent phosphatidylcholine).
DMA
AKA: Docosohexaenoic acid. A polyunsaturated fat that is the main structural fatty acid in the brain's gray matter, it is mainly found in fish oils. Food Sources (in descending order of total beneficial fish oils): Herring, salmon, bluefish, tuna, cod, shrimp, flounder, swordfish.
Effects: An important component in the development of vision, and necessary for the transmission of messages via the nervous system throughout the body. It can also protect against cardiovascular disease, arthritis, and possibly cancer, and may prove to be useful in treating kidney disease.
Precautions: It lacks sufficient vitamin E to prevent it from rapidly per-oxidizing, or going rancid. Supplements should be used only under a physician's guidance by those who have a tendency to hemorrhage or bleed easily, as it can reduce the ability of the blood to clot, or by diabetics, as it can increase blood sugar and decrease insulin secretion in the body. Taking very high doses could also result in hemorrhaging in normal individuals. The need for vitamin E may increase as a person's intake of DHA increases.
Dosage: Sheldon Saul Hendler, M.D., Ph.D., does not recommend taking supplements, except for those with hypertension, ischemic heart disease or any other condition that could lead to healththreatening clotting of the blood, rheumatoid arthritis or related inflammation, or psoriasis; in these cases, he recommends 2 to 4 g/day under a doctor's supervision. It is best utilized when combined with eicosopentaenoic acid (EPA), another fish oil fatty acid, and taken with adequate amounts of vitamin E and selenium.
AKA: Docosohexaenoic acid. A polyunsaturated fat that is the main structural fatty acid in the brain's gray matter, it is mainly found in fish oils. Food Sources (in descending order of total beneficial fish oils): Herring, salmon, bluefish, tuna, cod, shrimp, flounder, swordfish.
Effects: An important component in the development of vision, and necessary for the transmission of messages via the nervous system throughout the body. It can also protect against cardiovascular disease, arthritis, and possibly cancer, and may prove to be useful in treating kidney disease.
Precautions: It lacks sufficient vitamin E to prevent it from rapidly per-oxidizing, or going rancid. Supplements should be used only under a physician's guidance by those who have a tendency to hemorrhage or bleed easily, as it can reduce the ability of the blood to clot, or by diabetics, as it can increase blood sugar and decrease insulin secretion in the body. Taking very high doses could also result in hemorrhaging in normal individuals. The need for vitamin E may increase as a person's intake of DHA increases.
Dosage: Sheldon Saul Hendler, M.D., Ph.D., does not recommend taking supplements, except for those with hypertension, ischemic heart disease or any other condition that could lead to healththreatening clotting of the blood, rheumatoid arthritis or related inflammation, or psoriasis; in these cases, he recommends 2 to 4 g/day under a doctor's supervision. It is best utilized when combined with eicosopentaenoic acid (EPA), another fish oil fatty acid, and taken with adequate amounts of vitamin E and selenium.
FATS AND OILS
The largest number of fat cells in the body are found in the brain, where they make up 60 percent of the total brain mass. The body manufactures all the fats it needs, except for two— alpha-linolenic acid (also known as Omega-3 or Alena, short for alpha-lino/emc acid), and linoleic acid (also known as Omega-6 or CLA, short for conjugated linoleic acid), which are called the essential fatty acids (EFAs). There are different types of Omega-3 fatty acids, including eicos-apentaenoic acid or EPA (found in fish oil), gamma-linolenic acid (found in borage seed and primrose oil), docosa-hexaenoic acid (DHA), and docosapen-taenoic acid (DPA). Unfortunately, the most important EFA, Omega-3, is the one people are most deficient in, and this can lead to such chronic degenerative diseases as cancer, heart disease, high blood pressure, and strokes. Lack of it can also lead to decreased mental functioning. The reason for this lack is threefold: the introduction of white flour, which removes important vitamins, minerals, and fiber; the consumption of beef as the main source of protein; and the processing (or hydrogenation) of vegetable oils. The kinds of fats commonly ingested, from those in beef to hydro-genated oils, don't do much good and, in the case of hydrogenated fats and oils, can even be toxic to the brain. Hydrogenated fats are known to increase levels of cholesterol and triglycerides in the body, leading to heart disease, heart attacks, and stroke. While hydrogenated fats (also known as trans fats or trans fatty acids) are harmful because they are processed, natural and unprocessed fats and oils can be harmful, too. In addition to being classified as essential or non-essential, they can be categorized according to their degree of saturation. There are three basic types: saturated, polyunsaturated, and monounsaturated. Saturated forms, such as butter and animal fats, can contribute to cancer, cholesterol buildup, heart disease, and other degenerative illnesses. These fats compete with and slow down those metabolic processes dealing with the essential fatty acids, depriving cells of nutrients and prohibiting the evacuation of toxins, eventually leading to cells that are malnourished and loaded with toxins; when this happens, the results are poor thinking, memory loss, cardiovascular problems, and an overall loss of health. Polyunsaturated forms such as safflower oil, soy oil, and sunflower oil oxidate and turn bad quickly, particularly when heated and exposed to air. Monounsaturated oils like high oleic safflower, high oleic sunflower, olive, peanut, and sesame oils are more stable and less likely to oxidize. In general, cold-climate oils are more beneficial than warm-climate oils.
Food Sources: Eel and cold-water fish such as herring, mackerel, salmon, sardines, trout, and tuna (albacore and bluefin) are good sources of Omega-3, as is linseed oil, flaxseed oil, soybeans, tofu, walnuts, eggs, red meat, and animal organs. Primrose oil is a good source of Omega-6.
Effects: Since damage to fats is central to biological aging, eating good fats is important to developing and maintaining the healthy brain. Four grams a day of Omega-3 reduce cholesterol and blood pressure, and as little as two servings of fish a week may protect against heart disease. Omega- 3 can also protect against rheumatoid arthritis by suppressing the prostaglandins and leuko-trienes in the body that produce the symptoms of this affliction. One study has shown that subjects given fish oil with 50 percent docosahexaenoic acid — or about four times as much as is normally present — showed a significant decrease in aggression. A deficiency of Omega-3 seems to be associated with behavior, learning, and health problems (e.g., neuropathy). Other symptoms include thirst, frequent urination, and dry skin. A deficiency of Omega- 6 seems to be associated with colds and increased use of antibiotics. An imbalance of these two fatty acids is said by some to be associated with cancer, heart disease, diabetes, arthritis, and obesity.
Precautions: Determine intake of Omega-3 and Omega-6 and reduce fat intake, particularly saturated fats, as eating a lot of fish cannot counteract a high-fat diet. Remove all partially hydrogenated fats from the diet and use cooking oils only once. Never deep-fry (avoid eating at fast-food restaurants). Use oils such as olive (especially extra virgin olive oil, as it is the most natural type), canola, high oleic sunflower, and high oleic safflower when quick-frying, and butter when sauteing; use butter or monounsaturated oil for baking. For salad dressings, use only unfiltered, expeller-pressed vegetable oils, and then only sparingly. Don't cook with polyun-saturated oils; they should only be used in salads and other uncooked foods. Keep oil in the refrigerator after opening; don't heat oil until it smokes, as it is highly carcinogenic. If an oil is rancid or smells bad, don't use it. Fish from fast-food restaurants are no good, being white fish cooked in unhealthy fats and almost completely depleted of Omega-3. Be aware that cultured or pond-reared freshwater fish, such as much of the white fish sold in the U.S., may have very little Omega-3 (they may also be high in pesticides and such industrial chemicals as PCBs). Diets heavy in highly unsatu-rated Omega-3 oils should be supplemented with anti-oxidants (vitamin C, vitamin E, selenium, beta-carotene), as Omega-3 is easily destroyed by light, oxygen, and high temperature. Diabetics should avoid taking fish oil capsules; they can raise blood sugar and lower insulin secretion, worsening their condition. Taking too much Omega-3 in capsule form may over-stimulate the prostaglandins, harming the body. It can also prevent the normal clotting of blood. Fish oil capsules are high in cholesterol, and those that aren't may contribute to cell-destroying lipid peroxidation. Additionally, other substances in fish may contribute to Omega-3's beneficial effects and may not be present in fish oil capsules. Because they could cause excessive bleeding, fish oil supplements should be stopped about two weeks before surgery. Avoid cod liver oil, which has high concentrations of vitamins A and D, fat-soluble vitamins that can easily build up to toxic levels in the body. The effects of Omega-3 in flaxseed is assumed to have the same effects as the Omega-3 in fish, even though research has been conducted almost exclusively on fish oil and the results extrapolated to flaxseed, and even though the aphpa-linolenic acid in fish oil is already converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) while that in flaxseed oil has to be converted in the body. A significant number of people, especially when ill, have a limited capacity to biochemically convert the flaxseed oil. Still, flaxseed oil has one hundred times the level of lignans, or beneficial compounds, of other plant foods, and it has been used to treat lupus, high cholesterol and other cardiovascular diseases, allergic and inflammatory conditions (e.g., psoriasis, eczema), and autoimmune diseases (e.g., multiple sclerosis, rheumatoid arthritis, cancer). Omega-3 oil supplement should meet the following requirements: it should be in a black plastic bottle so as to prevent exposure to light (brown glass is unacceptable, as it still allows certain wavelengths of light to enter), and the bottle should have both a pressing date and a four-month expiration date; it needs to be refrigerated at all times when not in use; and it should have some color to it, as clear and colorless oils have most likely been deodorized and bleached.
Dosage: 3 or 4 ounces of fish. When taking flaxseed oil, take one tablespoon twice a day, and with fish oil capsules, it is recommended that no more than 5 g/day be taken. Dr. Donald Rudin recommends one teaspoon of linseed oil (about 2 grams of Omega-3 fatty acids) as a minimum daily requirement to correct any nutritional deficiency. Those with serious degenerative diseases might need more, but should take higher doses only under the guidance of a qualified health professional. LlPOTROPES Lipotropes are substances attracted to fat, the four most important being choline, folic acid, methionine, and vitamin B-12.
Effects: They play an important role in the synthesis of phosphatidyl-choline, prevent the accumulation of fat in the liver, and are necessary for DNA synthesis, maintaining immunity, and preventing cancer. Cytidine diphosphate choline (CDP-choline) and S-adenosylmethionine (SAM) are the active forms of choline and methionine. CDP-choline is used in Japan and Italy to stimulate brain circulation following brain injury or brain surgery, and to treat Alzheimer's disease, severe depression, Parkinson's disease, and similar degenerative brain disorders. Though the exact mechanism by which it works is unknown, it is believed to increase the blood flow and the utilization of oxygen in the brain. One of the forms, SAM, is being investigated as a treatment for depression, fibromyalgia, and osteo-arthritis.
Precautions: CDP-choline can cause agitation, dizziness, headaches, nausea, and loss of blood pressure. As yet, SAM has no known side effects.
The largest number of fat cells in the body are found in the brain, where they make up 60 percent of the total brain mass. The body manufactures all the fats it needs, except for two— alpha-linolenic acid (also known as Omega-3 or Alena, short for alpha-lino/emc acid), and linoleic acid (also known as Omega-6 or CLA, short for conjugated linoleic acid), which are called the essential fatty acids (EFAs). There are different types of Omega-3 fatty acids, including eicos-apentaenoic acid or EPA (found in fish oil), gamma-linolenic acid (found in borage seed and primrose oil), docosa-hexaenoic acid (DHA), and docosapen-taenoic acid (DPA). Unfortunately, the most important EFA, Omega-3, is the one people are most deficient in, and this can lead to such chronic degenerative diseases as cancer, heart disease, high blood pressure, and strokes. Lack of it can also lead to decreased mental functioning. The reason for this lack is threefold: the introduction of white flour, which removes important vitamins, minerals, and fiber; the consumption of beef as the main source of protein; and the processing (or hydrogenation) of vegetable oils. The kinds of fats commonly ingested, from those in beef to hydro-genated oils, don't do much good and, in the case of hydrogenated fats and oils, can even be toxic to the brain. Hydrogenated fats are known to increase levels of cholesterol and triglycerides in the body, leading to heart disease, heart attacks, and stroke. While hydrogenated fats (also known as trans fats or trans fatty acids) are harmful because they are processed, natural and unprocessed fats and oils can be harmful, too. In addition to being classified as essential or non-essential, they can be categorized according to their degree of saturation. There are three basic types: saturated, polyunsaturated, and monounsaturated. Saturated forms, such as butter and animal fats, can contribute to cancer, cholesterol buildup, heart disease, and other degenerative illnesses. These fats compete with and slow down those metabolic processes dealing with the essential fatty acids, depriving cells of nutrients and prohibiting the evacuation of toxins, eventually leading to cells that are malnourished and loaded with toxins; when this happens, the results are poor thinking, memory loss, cardiovascular problems, and an overall loss of health. Polyunsaturated forms such as safflower oil, soy oil, and sunflower oil oxidate and turn bad quickly, particularly when heated and exposed to air. Monounsaturated oils like high oleic safflower, high oleic sunflower, olive, peanut, and sesame oils are more stable and less likely to oxidize. In general, cold-climate oils are more beneficial than warm-climate oils.
Food Sources: Eel and cold-water fish such as herring, mackerel, salmon, sardines, trout, and tuna (albacore and bluefin) are good sources of Omega-3, as is linseed oil, flaxseed oil, soybeans, tofu, walnuts, eggs, red meat, and animal organs. Primrose oil is a good source of Omega-6.
Effects: Since damage to fats is central to biological aging, eating good fats is important to developing and maintaining the healthy brain. Four grams a day of Omega-3 reduce cholesterol and blood pressure, and as little as two servings of fish a week may protect against heart disease. Omega- 3 can also protect against rheumatoid arthritis by suppressing the prostaglandins and leuko-trienes in the body that produce the symptoms of this affliction. One study has shown that subjects given fish oil with 50 percent docosahexaenoic acid — or about four times as much as is normally present — showed a significant decrease in aggression. A deficiency of Omega-3 seems to be associated with behavior, learning, and health problems (e.g., neuropathy). Other symptoms include thirst, frequent urination, and dry skin. A deficiency of Omega- 6 seems to be associated with colds and increased use of antibiotics. An imbalance of these two fatty acids is said by some to be associated with cancer, heart disease, diabetes, arthritis, and obesity.
Precautions: Determine intake of Omega-3 and Omega-6 and reduce fat intake, particularly saturated fats, as eating a lot of fish cannot counteract a high-fat diet. Remove all partially hydrogenated fats from the diet and use cooking oils only once. Never deep-fry (avoid eating at fast-food restaurants). Use oils such as olive (especially extra virgin olive oil, as it is the most natural type), canola, high oleic sunflower, and high oleic safflower when quick-frying, and butter when sauteing; use butter or monounsaturated oil for baking. For salad dressings, use only unfiltered, expeller-pressed vegetable oils, and then only sparingly. Don't cook with polyun-saturated oils; they should only be used in salads and other uncooked foods. Keep oil in the refrigerator after opening; don't heat oil until it smokes, as it is highly carcinogenic. If an oil is rancid or smells bad, don't use it. Fish from fast-food restaurants are no good, being white fish cooked in unhealthy fats and almost completely depleted of Omega-3. Be aware that cultured or pond-reared freshwater fish, such as much of the white fish sold in the U.S., may have very little Omega-3 (they may also be high in pesticides and such industrial chemicals as PCBs). Diets heavy in highly unsatu-rated Omega-3 oils should be supplemented with anti-oxidants (vitamin C, vitamin E, selenium, beta-carotene), as Omega-3 is easily destroyed by light, oxygen, and high temperature. Diabetics should avoid taking fish oil capsules; they can raise blood sugar and lower insulin secretion, worsening their condition. Taking too much Omega-3 in capsule form may over-stimulate the prostaglandins, harming the body. It can also prevent the normal clotting of blood. Fish oil capsules are high in cholesterol, and those that aren't may contribute to cell-destroying lipid peroxidation. Additionally, other substances in fish may contribute to Omega-3's beneficial effects and may not be present in fish oil capsules. Because they could cause excessive bleeding, fish oil supplements should be stopped about two weeks before surgery. Avoid cod liver oil, which has high concentrations of vitamins A and D, fat-soluble vitamins that can easily build up to toxic levels in the body. The effects of Omega-3 in flaxseed is assumed to have the same effects as the Omega-3 in fish, even though research has been conducted almost exclusively on fish oil and the results extrapolated to flaxseed, and even though the aphpa-linolenic acid in fish oil is already converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) while that in flaxseed oil has to be converted in the body. A significant number of people, especially when ill, have a limited capacity to biochemically convert the flaxseed oil. Still, flaxseed oil has one hundred times the level of lignans, or beneficial compounds, of other plant foods, and it has been used to treat lupus, high cholesterol and other cardiovascular diseases, allergic and inflammatory conditions (e.g., psoriasis, eczema), and autoimmune diseases (e.g., multiple sclerosis, rheumatoid arthritis, cancer). Omega-3 oil supplement should meet the following requirements: it should be in a black plastic bottle so as to prevent exposure to light (brown glass is unacceptable, as it still allows certain wavelengths of light to enter), and the bottle should have both a pressing date and a four-month expiration date; it needs to be refrigerated at all times when not in use; and it should have some color to it, as clear and colorless oils have most likely been deodorized and bleached.
Dosage: 3 or 4 ounces of fish. When taking flaxseed oil, take one tablespoon twice a day, and with fish oil capsules, it is recommended that no more than 5 g/day be taken. Dr. Donald Rudin recommends one teaspoon of linseed oil (about 2 grams of Omega-3 fatty acids) as a minimum daily requirement to correct any nutritional deficiency. Those with serious degenerative diseases might need more, but should take higher doses only under the guidance of a qualified health professional. LlPOTROPES Lipotropes are substances attracted to fat, the four most important being choline, folic acid, methionine, and vitamin B-12.
Effects: They play an important role in the synthesis of phosphatidyl-choline, prevent the accumulation of fat in the liver, and are necessary for DNA synthesis, maintaining immunity, and preventing cancer. Cytidine diphosphate choline (CDP-choline) and S-adenosylmethionine (SAM) are the active forms of choline and methionine. CDP-choline is used in Japan and Italy to stimulate brain circulation following brain injury or brain surgery, and to treat Alzheimer's disease, severe depression, Parkinson's disease, and similar degenerative brain disorders. Though the exact mechanism by which it works is unknown, it is believed to increase the blood flow and the utilization of oxygen in the brain. One of the forms, SAM, is being investigated as a treatment for depression, fibromyalgia, and osteo-arthritis.
Precautions: CDP-choline can cause agitation, dizziness, headaches, nausea, and loss of blood pressure. As yet, SAM has no known side effects.
PHOSPHATIDYLSERINE
AKA: LECI-PS, PS.
One of the four main phospho-lipids found in lecithin; the others are phosphatidylcholine (PC), phosphati-dylethanolamine (PE), and phosphatidylinositol (PI). All are vital components of cell membranes. Phosphatidylserine has its highest concentration in the brain, where it plays a role in various nerve cell functions. It has proven superior to ginkgo biloba and other herbs in its benefits. Food sources: Fish, rice, soy products, green leafy vegetables.
Effects: It improves brain functioning in all areas measured: the functioning of nerve cells, electrical activity in the brain, the ability to handle stress, daily hormone rhythms, memory, learning, concentration, vocabulary skills, mood, alertness, and sociability. It has been used effectively in the treatment of people both in the early stages of Alzheimer's and in severe cases.
Precautions: No known side effects.
Dosage: 100 to 200 mg/day to be taken with meals. It should not be taken too late in the evening. A PS "complex" may only be 20 percent pure PS, and so the dosage should be adjusted accordingly.
One of the four main phospho-lipids found in lecithin; the others are phosphatidylcholine (PC), phosphati-dylethanolamine (PE), and phosphatidylinositol (PI). All are vital components of cell membranes. Phosphatidylserine has its highest concentration in the brain, where it plays a role in various nerve cell functions. It has proven superior to ginkgo biloba and other herbs in its benefits. Food sources: Fish, rice, soy products, green leafy vegetables.
Effects: It improves brain functioning in all areas measured: the functioning of nerve cells, electrical activity in the brain, the ability to handle stress, daily hormone rhythms, memory, learning, concentration, vocabulary skills, mood, alertness, and sociability. It has been used effectively in the treatment of people both in the early stages of Alzheimer's and in severe cases.
Precautions: No known side effects.
Dosage: 100 to 200 mg/day to be taken with meals. It should not be taken too late in the evening. A PS "complex" may only be 20 percent pure PS, and so the dosage should be adjusted accordingly.
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