Essential Fatty Acids or EFA’s are polyunsaturated (good) fats that the body requires but cannot produce so need to be obtained through food sources and supplements. These fats can be grouped into two categories; Omega 3 and Omega 6.
Omega 3 has positive effects on heart health, brain and eye function and can be obtained from fish and plants. Omega 3 from seafood is called Long-Chain Omega which can be broken down into EPA and DHA. These forms have been widely studied in regards to their benefits for a variety of aliments including but not limited to eczema, Alzheimer’s, dementia and Type 2 Diabetes.
The best source of Long-Chain Omega 3 is to eat oily fish inclusive of salmon, mackerel, sardines, kahawai, mussels, oysters and canned options (in springwater is preferred)or consume a high quality fish oil supplement.
Alternatively, those who do not want to consume seafood can obtain Short-Chain Omega 3 acids (ALA) from eating legumes, chia seeds, walnuts, canola oil, soybean, flax seed (aka linseed) and their oils.
ALA Omega 3 does undergo some conversion to the Long-Chain form of Omega in the body but it is not in large quantities. Studies based on ALA Omega 3 are also not as common.
Omega 6, along with Omega 3, has a crucial role in brain function, and normal growth and development. A type of polyunsaturated fatty acid (PUFA), Omega-6 also aids in stimulating skin and hair growth, regulating metabolism and maintaining the reproductive system.
Dietary sources of Omega 6 include vegetable oils such as grape seed, sunflower and sesame oils , nuts and seeds, grains, poultry and eggs. Supplements of Omega 6 include Evening Primrose Oil (EPO), borage oil and blackcurrant seed oil.
Benefits from Essential Fatty Acids can include;
Proper development and functioning of the brain and nervous system including mood
Anti -inflammatory propoerties which is helpful in terms of joint pain and Rheumatoid Arthritis
Ultimately Essential Fatty Acids are 'Essential' because they are useful in many systems and processes of the body, help lower the risk of certain diseases and disorders and can even aid in treatment of others.
