Essential Fatty Acids

ESSENTIAL FATTY ACIDS

v OMEGA-3 and OMEGA-6 FATTY ACIDS ARE ESSENTIAL FATTY ACIDS (EFA’S), which means that they are essential to human health but cannot be manufactured by the body. For this reason, they must be obtained from nutrition and supplementation.

v Together, Omega-3 and Omega-6 fatty acids play a crucial role in brain function as well as normal growth and development. It is important to maintain an appropriate balance of Omega-3 and Omega-6 fatty acids in the diet, as they work together to promote health. Also, Omega-9 fatty acids have been reported to help lower risks associated with cancer and heart disease.

v A healthy diet should consist of roughly 2 - 4 times more Omega-6 fatty acids than Omega-3 fatty acids. Unfortunately, most people consume a diet much higher in Omega-6 in relation to Omega-3 fatty acids, which can contribute to insulin resistance and obesity, heart disease, cancer, asthma, arthritis, and depression, to name a few.

Ø According to the University of Maryland Medical Center, extensive research indicates that Omega-3 fatty acids:

· Help prevent risk factors associated with chronic diseases such as heart disease, cancer, Type II diabetes, and arthritis.
· Appear to be particularly important for the brain (memory and performance) and behavioral function.
· Symptoms of Omega-3 fatty acid deficiency include inflammation, extreme tiredness (fatigue), poor memory, inability to concentrate, dry, itchy skin, brittle hair and nails, mood swings or depression, and poor circulation and joint pain.

o There are three major types of Omega 3 fatty acids:

o Alpha-linolenic acid (ALA) - ALA is found in some green leafy vegetables, flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil. Once eaten, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body.

o Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA) - EPA and DHA are found in cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring.

o When consuming flax seeds for Omega-3’s, preferably grind only the amount you use daily - a small coffee grinder works well (See also flax hulls on “Supplements” page). You can sprinkle freshly ground flax seeds or hulls on yogurt, cereal, salads, or stir into your morning smoothie or juice. Flax oil is good also, but doesn’t provide the fiber and lignans that are key components of the health benefits of flax. Flax needs to be refrigerated and is found in the refrigerated section at the store. Add omega-3 rich flaxseed oil to salad dressings, and drizzle it on top of cooked cereals and vegetables. Add chopped walnuts to ground flaxseed on top of cereals or salads, or in baked goods, or eat a few walnuts as snacks.

o Pregnant women and nursing mothers, young children, and women who might become pregnant should limit or omit fish consumption based on the advice of their physician. Omega-3 fatty acids in quality dietary supplements that are certified mercury-free by a reputable third-party lab would be another option.

o In addition to the dietary sources described, EPA and DHA can be taken in the form of fish oil capsules, and should be kept refrigerated. (Also RBC Life Sciences has a vegetarian source of DHA from algae called I.Q. – see “Supplements” page.)

o Be sure to buy Omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium.

o Because of the potential for side effects, complications with other health issues, and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.


Ø OMEGA 6 FATTY ACIDS comprise the primary oil ingredient added to most processed foods and is found in commonly used cooking oils, including sunflower, safflower, corn, cottonseed, and soybean oils.

· Omega-6 fatty acids in the form of gamma linolenic acid (GLA) and linoleic acid (LA) are found in the plant seed oils of evening primrose, black currant, and borage. Spirulina (often called blue-green algae) also contains GLA.

· Omega-6 fatty acids, in the form of Arachidonic acid (AA), are found in egg yolk, meats in general, particularly organ meats, and other animal-based foods.


· Omega-6 fatty acids are commercially available in supplemental oils that contain LA and GLA. There is usually no need to supplement with Omega-6 fatty acids, as the typical American diet usually provides over 10 times the amount needed in relation to Omega-3’s. It is much more important to make sure you’re getting your Omega-3 fatty acids as you are unlikely to get the amount you need in relation to your intake of Omega-6’s without paying particular attention.

· Because of the potential for side effects, complications with other health issues, and interactions with medications, it is recommended dietary supplements be taken under the supervision of a knowledgeable healthcare provider.

Dr. Cindy Bates