Importance of Essential Fatty Acids

Fats are composed from building blocks called fatty acids. Essential fatty acids (EFA) are the fatty acids that cannot be produced by the body, but because they are essential for health, they must be supplied through the diet.

Fish oil, deepwater fish, cod liver oil, flaxseed oil, canola oil, walnut oil, cereal, fish and egg products are great sources of omega-3

Every cell in the body needs essential fatty acids. They should consist 10-20% of our caloric intake. Unfortunately, about 80% of our population have a deficient intake of essential fatty acids, with consequences such as dry skin, brittle fingernails that grow slowly, and nerve disorders.

Depending on chemical structure, there are two categories of essential fatty acids:

Omega-3:
ALA (alpha-linoleic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid).

Omega-3 essential fatty acids are found in fish oil, deepwater fish, cod liver oil, flaxseed oil, canola oil, walnut oil, cereal, fish and egg products. Fish oil contains large amounts of EPA and DHA.

Omega-6:
LA (linolenic acid), GLA (gamma-linolenic acids), DGLA (dihomo-gamma-linolenic acid) and AA (arachidonic acid).

Omega-6 essential fatty acids are found in seeds, legumes, raw nuts, avocado, primrose oil, soybean oil, sunflower oil, safflower oil, corn oil, sesame oil, and grape seed oil.

Omega-9 is not an essential fatty acid. Humans can easily make saturated fatty acids or monounsaturated fatty acids with a double bond at the omega-9 position – but do not have the enzymes necessary to introduce a double bond at the omega-3 position or omega-6 position. Nevertheless, supplement companies market Omega 3-6-9 blends, because older people or people with liver problems may not be able to produce a sufficient amount of omega-9.

Much of our problem with chronic inflammation stems from a dietary imbalance of omega-6 and omega-3 fatty acids. Since most of the oils in packaged foods contain omega-6, people are eating much more omega-6s than omega-3s. This unbalanced essential fatty acid ratio appears to have led to increased cancer, heart disease, diabetes and other afflictions. To decrease the chances of pro-inflammatory activity and all other ailments, we need to get enough supplementation of omega-3.

Changes in the balance of these fatty acids due to a Western diet rich in omega-6 and poor in omega-3 fatty acids is thought to be associated with depression and violence. The actual connection is still under investigation.

Benefits of Essential Fatty Acids:
Research has shown that human metabolism requires both omega-3 and omega-6 fatty acids. The Omega-3 and Omega- 6 fatty acids play a vital part in many body functions.

–Facilitate the transport of saturated fats.

-Reduce the risk of blood clot formation

–Prevent a pro-inflammatory cycle which can be instigated by excessive intake of the wrong kinds of fats.

-Reduce body fat.

–Affect brain function.

-Affect appetite.

–Affect the maintenance of muscle tone and the nervous system.

-Reduce high blood pressure. DHA increases red blood cell membrane fluidity, thereby increasing deformability of blood cells so they can move through capillaries more easily and thus lower blood viscosity and blood pressure. It can also work against cardiac arrhythmias.

–Improve hair and elasticity of the skin, and prevent loss of moisture. They are beneficial for eczema and psoriasis.

-EFA are precursors to important ANTI-inflammatory substances.

–Omega-3 oils offer significant protection against hardening of the arteries.

-DHA plays a role in resistance to diabetes and improves insulin function in overweight people who are vulnerable to type II diabetes.

–Omega-3 fatty acids block activity of an enzyme that breaks down joint cartilage.

-Omega-3 can halt and reverse the weight loss and lack of appetite experienced by some cancer patients.

–High levels of omega-3 unsaturated fats, commonly found in fish oil, can help preserve thinking ability as people age. They aid in the transmission of nerve impulses, and a deficiency leads to impaired ability to learn and recall information.

-GLA from Evening Primrose Oil has been shown to help with PMS, prostate problems, fibrocystic breast disease, and hyperactivity in children. GLA has been shown to inhibit the breast cancer. Some argue that Borage Oil is a better and less expensive source than Evening Primrose Oil. Borage Oil is also very effective in Rheumatoid Arthritis reducing joint pain and stiffness.

–Lower levels of LDL, the "bad" form of cholesterol and triglyceride levels. One interesting fact presented at a Medical Convention was a connection between lack of the necessary fatty acids and the present high cholesterol epidemic. Adverse effects may occur at larger doses, usually 4 to 10 grams of fish oils per day. At the lower dosages of 2.5 g of fish oils or 900 mg of purified EPA, supplementation appears to be safe.

-A Dutch research team reported that diets including the omega-3 fatty acids EPA and DHA protect against the development of Alzheimer's disease and other dementias. In experimental studies, those who ate fish demonstrated a slower decline in cognitive function and verbal ability than those who did not.

One of the most essential fatty acid is linoleic acid, which is a precursor to EPA and DHA, and is found in grape seed oil.