Properties, Benefits, and Healthy Sources of EFA's
Essential Fatty Acids (also called omega–3, omega-6, EPA, DHA, ALA, SDA, LA, DGLA, AA, LNA, GLA, or Vitamin F) are polyunsaturated fats required for the normal function of all of our cells. The term ‘essential’ here means the nutrient is not synthesized by the body, and must be obtained from diet. EFA’s help prevent stroke and heart disease because they help to reduce cholesterol and triglycerides, while increasing the ‘good’ HDL in the blood profile. EFA’s can also help prevent allergies, cancer, menstrual pain, and menopausal hot flashes. EFA’s also can help reduce IBS, ulcerative colitis, migraine headaches, varicose veins, eczema, and psoriasis, and some research shows a reduction in the symptoms of multiple sclerosis, and kidney problems in people with lupus. EFA’s also help to improve brain function, glandular function, and the condition of hair and skin. Proper doses of Evening Primrose oil have been used to help treat PMS and diabetic neuropathy. Because omega-3’s are natural anti-inflammatory agents, they can help with joint pain, osteoarthritis, rheumatoid arthritis, and gout.
Omega–3’s are usually the EFA’s we are missing. Although fish get their omega-3’s from marine plants, many people tout fish oil as a good source of omega-3’s for humans. The problem associated with using fish oils is that the omega-3’s in fish oils are highly unstable molecules that tend to decompose and, in the process, unleash dangerous free radicals. The omega-3’s are found in a more stable form in green vegetables, fruits, and beans, and they are less expensive. Americans almost always get too many omega-6 fatty acids (found in grains, certain oils, and processed, fatty foods), and not enough omega-3 fatty acids. Most people can benefit from a switch to the general recommendation of a 3:1, omega-3:omega-6 ratio.
To make the switch, consider reducing packaged foods and overall oils. You can also switch from cooking with safflower, sunflower, and corn oil, to cooking with canola, olive, or soybean oils. Baking with ground flaxseeds, or sprinkling a little flaxseed oil on your hot breakfast cereal or cold salads are easy ways to get extra omega-3’s into your diet. You can also look for cereals, frozen waffles, or breads made with ground flaxseeds. Renowned dietitian Jeff Novick of the Pritikin Institute recommends a tablespoon of ground flax or an ounce of walnuts each day, for those wanting to ensure adequate omega-3 intake. Go for variety, and reach for whole, fresh, organic produce as often as possible.
Symptoms of Low EFA
Along with the complications listed above, inadequate EFA intake can result in abnormalities of the liver or kidneys, reduced growth rate, decreased immune function, and dry or scaly skin.
Symptoms of Too Much EFA
Some people using fish supplements complain of difficult digestion, mouth odor, and a fishy taste in the mouth. Blood clotting time can decrease, and in extremely high amounts, excess fish oil intake has caused cerebral hemorrhage, as indicated by studies on Eskimos. Excess omega-6’s can actually contribute to high blood pressure by constricting the arteries.
What Works Against EFA?
Smoking, aging, alcohol, environmental toxins, and excessive saturated fatty acids can inactivate the EFA process in your body. Consuming hard, hydrogenated, and overheated fats will interefere with the vital functions of EFA’s. Heating polyunsaturated oils changes the structure of essential fatty acids into toxins called lipid peroxides, which are implicated in cancer and other diseases. Protect flaxseed oil from light, oxygen, and heat, by keeping it in the refrigerator its proper, closed container. Since some prescription and over-the-counter medications will impair your body’s ability to absorb or use nutrients, talk with your doctor.
About Supplements, In General: Natural, whole, and unrefined plant food sources are your best bet for overall health and prevention of nutrient deficiency. Whole foods contain vitamins, minerals, fiber, protein, fat, carbohydrate, phytonutrients, and electrolytic water in a wonderful variety of balanced combinations. If you or your doctor are considering a nutrient supplement or prescription, always work together (or with a dietitian) to determine the correct dose. Try to take supplements with a food that contains the nutrient, as a general rule to help your body better absorb and use it. Remember -- if you have kidney, liver, digestive, or other serious illness, you will need to be especially careful of supplementation.
FOOD SOURCES FOR
ESSENTIAL FATTY ACIDSPurslane Romaine Lettuce Broccoli
Spinach Pumpkin Navy Beans
Kidney Beans Pinto Beans Peas
Lima Beans Oranges Citrus Fruits
Ground flaxseed Walnuts Canola Oil
Flaxseed oil Linseed oil Wheat Germ
Soybean oil Borage oil (Omega-6)
Black Currant oil (Omega-6) Soybean Products
Evening Primrose oil (Omega-6)
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