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Other names: Mycelex-G

BEST NUTRITION FOR MENOPAUSE: SUPPLEMENTING ESSENTIAL FATTY ACIDS
As we cat fats, our bodies make them more and more complex. The omega 6 series, linolenic acid, is converted to gamma linolenic acid (GLA) which is found in evening primrose oil. The omega 3 series starting with alpha-linolenic acid is converted into eicospentaenoic acid (EPA) which is found in fish. There are a number of factors that can stop the conversion of linolenic acid into GLA. As these essential fatty acids are so vital at the time of menopause it is advisable to supplement them in your diet in the form where the conversion has already taken place – that is GLA and EPA – just in case your body is not converting them properly. You can get GLA from evening primrose, borage, blackcurrant or starflower. Whichever supplement you choose, do read the GLA content on the back of the container and aim for a supplement that gives you at least 150mg of GLA per day. With EPA aim for a supplement that will give you at least 300mg per day.
Recommendations for improving your intake of essential fat
Include:
? Cold-pressed, unrefined vegetable oils such as sesame, sunflower, safflower for salad
dressing. Store them in the fridge.
? Extra-virgin olive oil for cooking.
? Butter in moderation for spreading or cooking (organic preferably).
? Nuts (almonds, pecans, brazils, etc.) and seeds (sesame, sunflower, pumpkin, etc.).
? Nut butters – made without sugar or palm oil.
? Tahini (creamed sesame seeds) for sauces and dressings.
? Oily fish such as mackerel, sardines, etc.
? Unhydrogenated margarines.
Avoid:
? Commercially produced vegetable oils whose labels do not state that they have been cold-
pressed or are extra-virgin.
? Heating oils to high temperatures.
? Storing oils in the light, i.e., in glass bottles on a window sill.
? Roasting nuts as it destroys the oils.
? Palm oil as it is a saturated fat.
? Hydrogenated margarines, i.e. those made with polyunsaturated vegetable oils which have
been hydrogenated.
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