Essential Fatty Acids: Good Fats Critical to Your Health

An understanding of essential fatty acids (EFAs) is necessary to grasp the important role of omega 3 fish oil in our health.

Quite simply, EFAs are polyunsaturated fats that the human body cannot manufacture on its own.

They are also called "good fats." This is because we need EFAs for the proper functioning of our cells, nerves, muscles, brain, heart, and other organs.

These nutrients stand in complete contrast to saturated fats. You'll find saturated fats mostly in animal products, such as meat and dairy.

Excessive consumption of saturated fats has been linked to heart disease, high cholesterol, and weight issues.

The two main categories of EFAs are Omega 3 fatty acids, and Omega 6 fatty acids.

Omega 3 fatty acids

Alpha-linolenic acid (ALA) is the fundamental member of the omega 3 family. It has many health benefits that we associate with omega3s, such as reducing inflammation and preventing heart disease.

You can get ALA from plant-based foods. Flaxseed is a popular source, containing highly concentrated ALAs.

Other sources of alpha-linolenic acids include green leafy vegetables, and oils such as canola, soy, perilla seed, and walnut.

Your body can convert ALA into the other important members of the omega3 family: DHA and EPA.

DHA and EPA

DHA stands for docosahexaenoic acid. EPA, for eicosapentaenoic acid.

As stated above, your body can, in theory, synthesize ALA into EPA and DHA. For this to occur optimally, however, you would need to have an ideal balance of Omega 3 and Omega 6 in your diet.

Since few of us have achieved this balance, it's more effective to obtain the daily recommended amounts of DHA and EPA from fatty fish, and nutritional supplements.
 
EPA and DHA help to reduce inflammation and the risk of cardiovascular disease.

DHA, in particular, is essential for proper brain function, and is a powerful ingredient in the world's best fish oil supplements.

Omega 6 Fatty Acids

Linoleic acid (LA) is the key compound in the omega 6 family. You'll commonly find LA in vegetable cooking oils, including corn, sunflower, and cottonseed.

The typical American diet contains more than 10 times the daily recommended amount of omega6. In fact, medical experts state that this high consumption of omega 6 (and comparatively low intake of omega-3) is responsible for a number of inflammation-related health issues that plague the Western world.

An optimal balance for your diet would be for you to consume 2 - 4 times more omega 6 than omega 3.

Omega6 supplementation might be necessary only when used to treat a specific health condition, such as eczema or psoriasis.

What about Omega 9 Fatty Acids?

Omega 9 is a "semi-essential" fatty acid. This is because our body can manufacture Omega 9s on its own, if we are getting sufficient amounts of omega 3 and omega 6 EFAs in our diet.

Oleic acid is the primary omega9 compound. Olive oil is a popular source for this acid.

You can also get oleic acid from avocados, almonds, and nuts.

Essential Fatty Acid Deficiency

If we don't consume enough EFAs, and in the proper ratios, we may experience essential fatty acid deficiency. This condition that has been linked to numerous health issues, including cardiovascular disease, cancer, diabetes, arthritis, and ADHD.

It's also worth knowing that a high consumption of trans-fatty acids may also interfere with the body's proper synthesis of EFAs, leading to a deficiency. You'll find these trans fats in hydrogenated oils, such as those used in margarine and other highly processed food items.

Trans-fatty acids have also been tied to heart disease, cancer, obesity, and immune system issues. This danger has led to many food manufacturers to state on product packaging, "0% trans fats."

Benefits of Essential Fatty Acids

Following are some of the many health benefits of EFAs:

Energy Production:
EFAs can improve physical and mental stamina.

Brain Function:
Fats comprise much of the human brain. As such, EFAs are key to optimal brain function, and can boost memory retention, reduce stress, improve mood, and sharpen motor coordination. 

Skin, Hair, and Nails:
Required for healthy-looking skin, hair, and nails. EFAs moisturize skin as well.

Lower Cancer Risk Factors:
Essential fatty acids boost the body's immune system.

Cardiovascular Disease:
EFAs lower the risk factors for heart disease, by decreasing blood pressure, reducing triglyceride levels, and keeping arteries clean.

Hormones:
EFAs have been shown to improve the function of glands that produce hormones.

Diabetes:
EFAs are necessary for insulin function.

Weight Management:
Essentiay fatty acids reduce fat production, and helps the body to burn fat more efficiently.

Improve Digestion

Prevent Allergy Symptoms

Reduce Chronic Inflammation:
This includes relieving aches and pains associated with rheumatoid arthritis.

Injury:
EFAs can help you heal more rapidly from injuries.

Bone Density:
EFAs prevent osteoporosis.

Restful Sleeping:
For some individuals, EFAs contribute toward a better night's sleep.

Organ Health:
EFAs are necessary for liver and kidney function.

Reproduction:
We need EFAs for sperm production and the female menstrual cycle. Pregnant women need EFAs for healthy newborns.

The Omega 3 Fish Oil Supplement We Personally Use and Recommend . . . 

Xtend-Life Omega 3/DHA Fish Oil The purest fish oil in the world. Sourced from the Hoki fish in the pristine ocean waters off the coast of New Zealand, it's so fresh that it contains no additives or flavoring like other inferior products. At less than $20 per bottle, it's easy on the pocketbook, too. Learn more about Xtend-Life's Omega 3/DHA Fish Oil . . .