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:
Omega-3 Fatty Acids
Omega-6 Fatty Acids
For more on nutrients, read
on: