essential fatty acids

by Dan Haley

There is often confusion regarding essential fatty acids (EFA’s). What are they, in what foods or oils are they found, and how can they benefit your health? Did you know there are only two essential fatty acids from which all other fatty acids your body needs to function are made? They are alpha-linolenic acid (ALA) and linoleic acid (LA). Essential nutrients are those which your body cannot make or produce on its own and are necessary for life and wellness.

Alpha-linolenic acid (ALA) is an omega-3 fatty acid from which other important omega-3 fatty acids are made. Linoleic acid (LA) is an omega-6 fatty acid. You may also have heard them referred to as polyunsaturated fats.

Both ALA and LA are involved in many biochemical processes within our bodies. They are responsible for making chemicals that either promote or reduce inflammatory processes and blood clotting, and carry the fat soluble vitamins (A, D, E, and K) to our cells. Our nutritional requirement for them is in part dependent upon the amount of omega-6 fatty acids we eat. Omega-6 fats tend to promote inflammation, where omega-3 fats have anti-inflammatory properties. The ratio of omega- 6 to omega-3 seems to be important for health. The current American diet provides 20-30 times more omega-6 to omega-3 fats. It is believed that this ratio should be more on the order of 2-4:1 for optimal health. Consumed in the wrong amounts, we may develop health problems; including heart disease, type 2 diabetes, inflammatory and skin disorders. In particular, ALA is thought to prevent heart disease, lower cholesterol and triglycerides levels, help maintain healthy blood pressure, combat depression, and prevent inflammatory diseases and processes such as arthritis, asthma, wound healing, acne, and inflammatory bowl disease. Both ALA and LA are an essential component of all cell membranes. Healthy skin and tissues require these wonderful fatty acids. There are many other metabolic functions and health benefits in which they are involved.

Linoleic acid is found in many foods such as nuts, grains, seeds, and oils including soybean, corn, saf- flower and sunflower. Evening primrose oil is also a good source of LA and is commonly taken in supplement form. Alpha-linolenic acid is found in fewer foods and oils, including walnuts, flaxseed, pumpkin seeds, soy beans, green leafy vegetables, hemp, canola oil, and soybean oil. Unfortunately, it is often deficient in today’s diet. Many people believe olive oil contains essential fatty acids, but it actually offers very little. Olive oil derives its health promoting benefits from its high monounsaturated fat content.

Your best choices for EFA’s are flaxseed oil, flaxseeds, hemp oil, and other hemp food products. Use them in salad dressings or drizzled over vegetables. Sprinkle flax seeds over your cereal and salads or mix them in yogurt. Delicious hemp oil offers your body the world’s most perfect source of essential fatty acids and can easily be found at your local health food grocer.

ABOUT THE AUTHOR Dan Haley, BS Holistic Nutrition, is a Holistic Nutrition Consultant. He can be contacted at the Network Wellness Center, 233 Alexander St, 2nd Floor in Rochester. His phone is 585-733-7968 or email him at alpha705@wmconnect.com. His website URL is www.innerlightinc.com/wholenutrition

Note: This article was edited by Carol Plotkin, MS,RD, a member of the Editorial Advisory Board of Rochester Healthy Living.