ESSENTIAL FATTY ACIDS
Without sufficient lipid and essential fatty acid supplementation, our health will deteriorate. If we are lacking these in our diet, it opens the door to a number of health complications evidenced by increased sickness and disease. We see alarming premature, accelerated aging within every biological system in our body when essential fatty acid metabolism and deficiencies are not addressed. 

The bottom line is that without essential fatty acids, a person will look and feel 20 years older than they are. Essenatial fatty acids (EFAs) deficiency is common, possibly up to 95%, in the United States, particularly Omega-3 deficiency. EFAs are critical for cell membrane function and “hormonal signaling”. 

The human body can produce all but two of the fatty acids it needs, Omegas 3 and 6. Both are widely distributed in plant and fish oils. Since they cannot be made in the body from other substrates and must be supplied in food, they are called essential fatty acids. In the body, essential fatty acids are primarily used to produce hormone-like substances that regulate a wide range of functions, including: blood pressure, heart rate control, blood clotting, blood lipid levels, immune response, inflammation response, cardiovascular function, mental and behavioral health, prevention of neurological degeneration, fertility, conception, fetus health and the health of a pregnant woman. Essential Fatty Acids are also needed for proper growth in children, particularly for neural development and maturation of sensory systems, with male children having higher needs than females. Fetuses and breast-fed infants also require an adequate supply of EFAs through the mother's dietary intake. 

TERMS TO UNDERSTAND
Essential fatty acids are Omega 3 and Omega 6. These are polyunsaturated fats.
There are two types of fat in nature. 
1. Saturated- solid at room temp. Sources are meat and dairy.
2. Unsaturated- Liguid at room temp. Most vegetable oils are a good source of fatty acids. 

Not all Unsaturated Fats are the beneficial EFAs.
A trans fatty acid (commonly shortened to trans fat) is an unsaturated fatty acid. Research suggests that increasing amounts of trans fats contribute to circulatory diseases such as atherosclerosis and coronary heart disease. Trans fats occur naturally in small quantities in meat and dairy products. Most trans fats consumed today, however, are industrially created through partial hydrogenation of plant oils and animal fats, a chemical process.

“Bad” fats (trans, hydrogentated and saturated fats) contribute to acidic ph of blood plasma. This creates an environment that is a catalyst for many disease states, not just cholesterol plaque. Trans fats are increasingly being linked to chronic health conditions and are tightly regulated in a few countries. It is mandatory on product labels in many countries, and are the central issue in several ongoing lawsuits (particularly against fast food outlets). Many companies are voluntarily removing trans fats from their products, or establishing trans-free product lines.

FACTS YOU NEED TO KNOW
Fat ratios- It is all about the ratio: An ideal intake ratio of Omega-6 to Omega-3 fatty acids is between 1:1 and 4:1.
Note- Most Western diets evidence that the Omega 6 to Omega 3 ratio is 20-25:1 ! 
In the early 1900s, the ratio was 4:1.

For weight loss- 20-25% of calories should be fats. Omega 3s help regulate the body’s blood sugar levels. Diets “rich” in Omega 3s aid with weight loss.

Calories- All oils/ fats are about 120 calories a tablespoon. 

Daily allowance- The minimum healthy intake for both Omega-3 and Omega-6 via diet, per adult per day, is 1.5 grams of each.

Vegans- You should note that your diet is high in “good” Omega 6s (see the food source list), but this may alter your immune response since your ratios are not optimal.

Butter is better- butter is a better choice that margarine. Enjoy the taste, but in moderation. Try unsalted butter and add sea salt to taste. The salt in salted butter is refined. Margarine is man-made and the body is not able to process it. Read your food labels. Margarine touted to reduce blood cholesterol, but where does the cholesterol go? It goes into the surrounding tissues. There are reports coming from Australia that link increases in melanoma with margarine consumption.

Insulin Resistant- If you are Insulin Resistant, please note that flax seed oil will drive inflammation and should not be ingested without consulting your physician. 
Some signs of Insulin Resistance are: 
- Fatigue
- Carvings for sugar
- Inability to lose weight
- Constant hunger
- Fatigue after meals
- Migrating aches and pains 

FOOD SOURCES 

Omega 6 family (Linoleic Acid)
These are “good” essential fats but must be consumed in ratio with Omega 3s. 
Vegetables 
Fruits
Nuts
Grains
Seeds
Olive oil

Omega 3 family (Alpha-Linolenic)
Flaxseeds (linseeds) and flax oil – these contain 2 times as much Omega 3 as fish oil… it is a great source
Mustard Seeds
Pumpkin Seeds
Soya bean
Green leafy vegetables- seaweed, broccoli, spinach, kale, spring greens, dark salad leaves, cabbage, brussel sprouts, and parsley
Grains Spirulina
Fish- salmon, herring, sardines, rainbow trout, eels, kippers, and mackerel. These are all fatty 
fishes.
Hemp oil- has the best ratio balance of Omega 6 to Omega 3

FOOD TIPS

Best bet- A combination of flax seed and olive oil provides a good balance of EFAs.

Replace hydrogenated fats- (like margarine), cholesterol-based fats (butter/dairy products), and poly-saturated fats (common cooking oils) with healthy EFA-based fats when possible. For example, instead of margarine or butter on your warm (not hot) vegetables, use flaxseed and/or extra virgin olive oils with salt. (This tastes similar to margarine, as margarine is just hydrogenated oil with salt.) 

RDA- One tablespoon per day of flaxseed oil should provide the recommended daily adult portion of Omega 3, although "time-released" effects of consuming nuts and other Omega 3 rich foods is being studied, and considered more beneficial than a once-daily oil intake.

Oil intelligence- There are oils that are good food sources of Omega 3 and Omega 6, but they are fragile in nature and quickly go rancid. Please consult your local distributor. Light, heat, and air destroy oils. Store them in the refrig. Always buy fresh, cold pressed oil. Buy oil in opaque bottles. Buy ORGANIC. Many of the oils we normally consider to be healthy have higher ratios of Omega 6 to 3 which is undesirable. 

Olive oil is the most heat tolerant of the healthy oils. 

Flax seed oil many be frozen. 

Oil that is rancid smells “skunky”. Trust your judgement.

Canola oil is often used as a cheaper alternative to the healthier virgin olive and grapeseed oils. Although Canola has at least some Omega 3 content, supermarket varieties of canola oil are often refined and processed with chemicals and heat, which destroy much of its Omega 3. Cold-pressed, unrefined Canola oil is a healthier type of Canola (sometimes pricier than virgin olive oil), and found primarily in health food stores and specialty markets. Canola is a newer oil, and its long-term effects on humans are not yet known. 

Flaxseed Meal- Try sprinkling flaxseed meal on vegetables adds a slightly nutty taste. Whole flaxseeds are usually passed through the intestine, absorbing water only and not yielding much oil. Caution,it's best not to use huge amounts of flaxseed in its meal (ground seed) form, as it contains phytoestrogens. The oil is much lower in phytoestrogens. 

Omega 6- Although most Americans obtain an excess of Omega 6, often it is not converted to GLA because of metabolic problems caused by diets rich in sugar, alcohol, or trans fats from processed foods, as well as smoking, pollution, stress, aging, viral infections, and other illnesses such as diabetes. It is best to eliminate these factors when possible, but some prefer to supplement with GLA-rich foods such as borage oil, black currant seed oil, or evening primrose oil.

DEFICIENCIES 

EFA deficiency and Omega 6/3 imbalance is linked with serious health conditions, such as heart attacks, cancer, insulin resistance, asthma, lupus, schizophrenia, depression, postpartum depression, accelerated aging, stroke, obesity, diabetes, arthritis, ADHD, and Alzheimer's Disease, IBS, Chron’s, colitis, among others.

Omega-3 deficiencies are linked to decreased memory and mental abilities, tingling sensation of the nerves, poor vision, increased tendency to form blood clots, diminished immune function, increased triglycerides and "bad" cholesterol (LDL) levels, impaired membrane function, hypertension, irregular heart beat, learning disorders, menopausal discomfort, itchiness on the front of the lower leg(s), and growth retardation in infants, children, and pregnant women. ·

Omega-3s are used in the formation of cell walls, making them supple and flexible, and improving circulation and oxygen uptake with proper red blood cell flexibility and function. 

Omega-6s improve diabetic neuropathy, rheumatoid arthritis, PMS, skin disorders (e.g. psoriasis and eczema), and aid in cancer treatment. 

IN CONCLUSION

Essential fatty acids are indispensable for optimal health. It can be a complex nutritional issue when disease states are already present. Your best bet is to practice prevention and to be sure that you are providing your body with the nutritional components it must have to function. 
Are you getting enough EFAs? Are you making the right choices? If you have concerns or questions, please contact our team of Functional Medicine Specialists.

I know that this is worth repeating... 

“The bottom line is that without essential fatty acids, a person will look and feel 20 years older than they are.” 

Debbie Haikal, R.N.

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