Why do I need Essential Fatty Acids?

People are becoming more aware of Essential Fatty Acids (EFA’s) and the need for them in our diets but often there is confusion with terms such as Omega 3, Omega 6, Omega 9, Vitamin F (simply a collective term for EFA’s) EPA and DHA and what all this means.

Most people’s diet are lacking in Omega 3 EFA’s (Alpha-linolenic acid) which are predominantly found in oily fish (eg salmon, mackerel, cod and sardines) but also rich in flaxseeds (also referred to as linseeds), walnuts, Chia seeds, pumpkin seeds, olives and olive oil, dark green leafy vegetables and canola oil.  The actual oils extracted in concentrated forms are more easily absorbed by the body and mustn’t be subjected to heat in either cooking or in processing as heat will destroy the EFA’s.

Omega 6 EFA’s (linoeic acid) can be found in such things as raw nuts (peanuts), seeds and legumes, wheat germ, chicken, grape seed oil, evening primrose oil, soybean, sesame and safflower oils.  It is believed the common western diet contains 10 to 20 times more Omega 6 than Omega 3, therefore an increase in Omega 3 EFA’s and a decrease in Omega 6 EFA’s so that the ratio of Omega 6 is only roughly twice the amount of Omega 3 is a desired balance.

Omega 9 is produced in the body as long as enough Omega 3 and Omega 6 is being consumed therefore not considered an essential fatty acid but it is vital to the body in lowering the risk of heart attacks and arteriosclerosis.  Foods which contain Omega 9 fatty acids include olives and olive oil, avocados, nuts and sesame oil.

As a whole EFA’s improve skin (particularly beneficial for eczema and psoriasis), hair, reduce blood pressure, help prevent arthritis, reduces inflammation, lower cholesterol levels and reduce the risk of blood clot formation.  Omega 3 is needed for the normal development and functioning of the brain (memory, recall, focus,) and can assist depression, bipolar and ADD/ADHD.  In fish sources of Omega 3 are two further Omega 3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), EPA helps inflammation and DHA is important for nerves, vision and brain activity.

Important note – Not all fish oils are the same, be weary of cheaper ones as they will not have undergone the same tests for environmental toxins (eg mercury) and will not have necessarily been processed ensuring optimum quality and freshness.

Want more information on how essential fatty acids can help you?  Contact Megan!

  27/02/2012     Articles     0 Comment(s)