What are Essential Fatty Acids (EFA’s)?
EFA’s are called essential because they have to be taken in as part of the daily diet as they cannot be manufactured by the body. These two EFA’s are called LA (linoleic acid) and ALA (alpha-linolenic acid).
LA is the Omega-6 polyunsaturated fatty acid found in nuts, seeds, avocados, sunflower, sesame, corn, safflower and other oils.
ALA is the Omega-3 polyunsaturated fatty acid is harder to obtain from the diet. By far the best source is in flax seed and flax oil It’s also found in walnuts, pecans, hemp seeds and in very small amounts in leafy green vegetables.
When the body is supplied with these EFA’s it is then able to manufacture or convert these fatty acids into other fatty acid derivatives needed by the body. These derivatives are GLA ( found in primrose oil), arachidonic acid ( found in meat,eggs and dairy) and EPA and DHA – the anti-inflammatory fats (found in fish).
Why Do I Need EFA’s?
EFA’s are crucial to life. For two decades Udo Erasmus Ph.D has dedicated his working life to understanding the effects of fats and oils on human health. In his book ‘Fats that Heal, Fats that Kill’, Udo calls them ‘The Healing Essential Fatty Acids.’ He states that ‘ in our frenzy to avoid killer fats, we can easily forget the fats that heal- those fats that we must obtain from foods in order to be healthy.’
They are in fact required for many body processes including energy production, cell activity and communication, heart beat regulation, oxygen transfer, fatigue offset and immune system regulation.
Omega-3 ALA produces smooth skin, increases stamina and vitality, speeds up healing and helps with overall calmness. It also reduces inflammation, water retention, blood pressure and platelet stickiness. It inhibits tumour growth. It is also a great help with PMS and in treating bacterial infections . Omega-3 fats also turn on the fat burning process and turn off fat production, so they can help with weight loss.
Udo explains in his book how lack of Omega-3 plays a part in every major degenerative condition. These include high blood pressure, high cholesterol, inflammation, auto-immune conditions, motor co-ordination problems, depression, chronic fatigue, fibromyalgia, allergies, blood sugar problems, excess body fat and digestive problems.
Studies have shown that body cells deprived of Omega-3 Essential Fatty Acids become cancerous. This means that it is very difficult to heal from cancer without adequate levels of these essential fats.
Omega-6 deficiency symptoms include joint pain, paper thin skin, dry eyes and skipped heart beats. An Omega-6 deficiency is rare today due to the abundance of omega-6 fats in the western diet.
Of vital importance is the Omega-6 to Omega-3 balance. Ideally this ratio should be about 1:1 to 4:1.
Unfortunately, the ratio in the modern western diet tends to be in excess of 20:1 and the latest research is revealing that this ratio is contributing to chronic inflammation and disease and a widespread Omega-3 deficiency.
Omega-6 EFA’s are the main fats in processed foods as they are cheaper and easier to use for manufacturing purposes. EFA’s are however, unfortunately easily damaged during processing by light,heat and air . The means that most of the EFA’s in processed vegetable oils and margarines have damaged and changed bonds turning them into trans fatty acids which are harmful fats that are not easily broken down by the body. So a diet heavy in processed foods will contain not just too much Omega-6 but too much unhealthy Omega-6. It’s very important to realise the dangers of plastic or synthetic oils and fats and to try and obtain the Omega-6 you need from whole foods such as nuts and seeds, grass-fed meat ( which also contains Omega-3’s) and from unprocessed oils.
To address a lack of Omega-3, 1 tbsp of ground flaxseeds or fresh flax oil will supply your daily requirement of ALA Omega-3.
Research is still ongoing as to how successful the body is at converting ALA Omega-3 to DHA and EPA. This conversion process can vary from person to person depending on their overall diet and health but it can be greatly helped by eating fewer carbohydrates and trans fats and by increasing your intake of vitamins B3,B6, magnesium, zinc and vitamin C.
To ensure that you are getting the right amount of DHA and EPA, eating oily fish twice a week is recommend.
If your diet is heavy in processed Omega 6’s or you are suffering from a chronic condition, you may wish to supplement with a good supply of DHA in the form krill oil until your condition has stabilised. See Fish Oil vs Krill Oil.
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