EFA’s, or essential fatty acids, are nutritional compounds that are necessary for our bodies to function properly. All fats have a role in our bodies, but EFA’s are unique because we can’t produce them and they must come from the foods we eat. There are two groups – the linoleic acid, or omega-6 group, and the alpha-linolenic acid, or omega-3 one.
We need both of these fatty acid groups to survive, but many people are deficient in them in the proper ratio. There is an imbalance towards the omega-6 group at the expense of omega-3, because vegetable oils provide a rich source of omega-6 acid. For many people, oil is the only source of fatty acid in the diet. Sunflower, corn, and soybean oil all contain a high percentage of omega-6 fatty acids and it would be prudent to minimize their use. Olive oil, high in oleic acid, and coconut oil, high in saturated fat, are very low in omega-6.
Action – There is information to suggest that we evolved on a ration of 1:1 of omega-6 to omega-3. The average diet in the western world today is closer to a ratio of 16:1. Excessive amounts of omega-6 in the diet has been found to promote inflammation. This can lead to cardiovascular disease, autoimmune disease, cancer and inflammatory diseases. Increased levels of omega-3 acids are suppressive and protective to these disorders. A ratio of omega-6 to omega-3 acids closer to 3 or 4:1 is desirable to reduce the risk of many chronic diseases.
Steps – Of course there are supplements of EFA’s that are readily available, but it is entirely possible to meet your needs through a healthy diet. Consuming a wide variety of whole plant foods, nuts and seeds will easily cover the omega-6 requirements, but it is the ratio to omega-3 that needs more attention. Fish is a good source, but environmental contaminants have become an issue and fish oil may be less than healthy because of it.
Excellent plant sources of omega-3 acids are flax and chia seeds, and there are supplements made from algae that can be useful.
Why It Makes You Feel Better – In proper balance, omega-6 and omega-3 fatty acids are essential components of our cells’ membranes. They affect flexibility, fluidity, activity and the permeability of enzymes. They also play a role in cell division and gene expression. Omega-3 acids are important for the cells of the retina, and studies indicate that they are necessary for the proper development of the eye and thus for vision. They are also important for the cells of the central nervous system, the brain, and may protect against inflammation and oxidative stress in nerve tissue.
In addition, they play important roles in immune function, regulation of blood pressure and cholesterol level, and the proper functioning of the heart. But reducing the amount of omega-6 and increasing omega-3 is desirable – having a relatively low and balanced amount of each is best. Excessive intake can increase free radicals in the body so more is not better. That’s why supplementation may not be the best idea.
Example – Sprinkling a tablespoon of ground flax seeds onto oatmeal or adding it to a smoothie can meet the optimum levels of omega-3 and help bring the fatty-acid ratio into line. A pudding made from chia seeds is also simple to make and delicious. Both flax and chia seeds are inexpensive and versatile.
Small changes in our diets can have big effects. Paying a little more attention to the ratio of EFA’s that you consume will pay dividends in your overall health.