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October 10, 2003 |
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Essential Fatty Acids (EFAs) Essential fatty acids (EFAs), including omega 3 (linolenic) and omega 6 (linoleic), must be obtained from our diet or nutrients because our bodies don’t make them. They’re important for the production of series 1 and 3 prostaglandins, potent hormone-like substances with a wide range of health benefits. Prostaglandins are both inflammatory in nature (playing a role in menstrual cramps, labor and headaches, for instance), and anti-inflammatory, helping regulate blood pressure, the breakdown of fat, or cholesterol, in our blood, heart rate, blood clotting, and our immune system’s response to injury and infection. They help reduce fatigue by decreasing inflammation and boosting immune function, thus combating candida infections, allergies and chronic fatigue syndrome). The production of prostaglandins shifts depending on the level and type of fatty acids in your body. Too much of one type of fatty acid, such as arachidonic acid, is associated with certain chronic diseases such as rheumatoid arthritis and atherosclerosis. Too low a level of the omega-3 fatty acid DHA, however, is associated with depression and other chronic health conditions. The typical American diet is high in arachidonic acid, which is found in red meat and dairy products, and which leads to inflammation and tissue damage. In addition, we do not have a proper balance between two potentially beneficial fatty acids, omega-6 fatty acids found in vegetable oils and omega-3 fatty acids which are found in cold-water fish and certain plant foods like flaxseeds, pumpkin seeds and soy. The goal is to balance your omega 6 and omega 3 fatty acid intake by increasing the amount of omega-3 rich foods you eat, such as cold water fish, and decreasing the amount of omega-6 rich foods, such as those containing vegetable oils. Today, because we consume so many vegetable-based oils and so little fish, the balance is closer to 20:1 or 30:1. The ideal balance is 1:1. Good to know: If you’re increasing your overall intake of essential fatty acids, you should also increase the amount of vitamin E you take to prevent the production of free radicals. Best source of EFAs: Cold-pressed flaxseed oil (1-2 tbsp daily) or ground flaxseed (4-6 tbsp daily) To learn more on Essential Fatty Acids, read on: For more on nutrients, read on: |
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