What are Essential Fatty Acids and why are they important?
Essential Fatty Acids (EFA’s) are fats that our bodies cannot produce on their own, therefore they must be consumed through the diet. These fatty acids are crucial for overall health and play key roles in cell function, brain development, and inflammation regulation.
Types of EFAs
- Alpha-linolenic Acid (ALA)
ALA is a polyunsaturated omega-3 fatty acid that is found in fatty fish like salmon, mackerel, and sardines. They can also be found in chia seeds, flaxseeds, and walnuts. - Linoleic Acid
Linoleic Acid is a polyunsaturated, mega-6 fatty acid found in nuts, seeds, and seed oils. We recommend cold-pressed seed oils (like pumpkin seed oil, hempseed oil, flaxseed oil, borage seed oil).
Tips for Balancing EFAs:
Achieving the right balance of omega-3 and omega-6 fatty acids is crucial for reducing inflammation and supporting overall health. It’s important to understand that consuming a high ratio of omega-6 to omega-3 fatty acids is thought to contribute to inflammation and potentially chronic disease.
- Increase Omega-3 intake
- Eat Fatty Fish: Consume salmon, mackerel, or sardines 2-3 times a week.
- Plant-Based Options: Add chia seeds, flaxseeds, walnuts, and hemp seeds to diet.
- Consider a High-Quality Supplement: Omega-3 supplements (with third party verification) like fish oil or algal oil can be therapeutic if you don’t like fish and your intake is low.
- Reduce Excess Omega-6
- Limit Processed Foods: These packaged foods are often high in omega-6 oils like soybean, corn, and sunflower oil.
- Choose Healthier Oils: Cold pressed seed oils like hempseed oil, flaxseed oil, pumpkin seed oil, and borage seed oil are a few optimal omega-6 options. Note – these are typically finishing oils that should be added to food AFTER it is cooked.
- Swap Snacks: Replace chips and crackers with whole foods like a handful of nuts.
- Include Omega-9s to your diet
- Though not essential, omega-9 fatty acids found in olive oil, avocados, and nuts are neutral and can replace some omega-6 in your diet, further improving the balance.
