EFAs—Indispensable and Beneficial

The Important Role of Essential Fatty Acids

The fatty acids that are necessary for health and that cannot be made by the body are called essential fatty acids. EFAs help manage critical body functions such as cardiovascular, brain and nervous system functions, fat metabolism, skin health and joint flexibility. There are two families of EFAs: Omega-3s and Omega-6s.

Essential fatty acids should account for 20–30% percent of your total caloric intake. The proper ratio of Omega-6 to Omega-3 is between 1:1 and 4:1 whereas a typical American gets between 11:1 and 30:1. The simplest way to lower your intake of Omega-6 fats is to cut down on fast food and processed or manufactured food.

Omega-3 essential fatty acids are predominately found in fresh deepwater fish and some plant sources. There are three types of Omega-3 fatty acids: alpha-linoleic acid found mostly in plant sources such as flaxseed and walnut oils, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). EPA and DHA are found predominantly in cold water fish and play a vital role in many metabolic processes. The body uses EPA and DHA more efficiently, as alpha-linoleic acid must first be converted to EPA and DHA.

Omega-3 fatty acids lower plasma triglyceride levels, particularly in people with hypertriglyceridemia, by inhibiting the synthesis of a lipoprotein, cholesterol and triglycerides in the liver. Serum triglyceride concentrations may be reduced by 25–30 percent in people who take 4g per day of Omega-3 supplements. Lower amounts of 500mg–1250mg a day may benefit people with a history of heart diesase, high blood pressure, rheaumatoid arthritis and those prone to depression.

For Omega-6 fatty acids, turn to raw nuts, seeds, legumes, and unsaturated vegetable oils, such as primrose oil, sesame oil, and soybean oil. There is one type of Omega-6 that may actually reduce inflammation: gamma-linoleic acid (GLA), found in black currant, borage and evening primrose oils.

Not all Omega-3 fish oil is processed the same. Check the label on your Omega-3 supplement, look at their web site and see if a third party tests and validates the ingredient components listed on the label. For more information, check out the quality control program at www.ifosprogram.com/consumer report. The International Fish Oil Standards program is an independent lab which tests and reports on each batch of our Omega-3 supplements.

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