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“C” Fat
The C fats are termed omega-3 and are found mostly in cold-water ocean fish, with lesser amounts in beans, flaxseed, and walnuts. Smaller amounts are found in vegetables and in wild and grass-fed animals. These fats contain ALA (alpha-linolenic acid), an essential fatty acid that is converted in the body to EPA (eicosapentaenoic acid), with the final production of group 3 eicosanoids.
Approximate Percentage of Mono, Poly, and Saturated Fats/Oils in Some Foods
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The ABCs of Fats
A Fats B Fats C Fats
↓ ↓ ↓
Group 1 Group 2 Group 3
eicosanoids eicosanoids eicosanoids
Fish oils derived from cold-water ocean fish already contain EPA. This is a very useful supplement for those needing to balance fats, as C fats are usually the most difficult to obtain through the diet. (EPA also exists in conjunction with another fatty acid, DHA, which is especially important for the fetus through childhood.)
Flaxseed oil is a popular omega-3 fat but does not contain EPA. While some of the omega-3 fat in flax can convert to EPA, this process requires various nutrients and, in humans, conversion to EPA is very inefficient, so the amount converted to EPA may be small. Flaxseed oil is also very unstable and can turn unhealthy if not fresh.
