The Science of Essential Fatty Acids

• March 14, 2020
• Written by :  Rebecca LaMarca, MSN, APN-BC, CNS

Within our everyday diet, there are tons of things that we are supposed to be eating. As humans, we have processes that we are supposed to be fueling. If we fail to provide the necessary nutrients, things don’t work as intended.

When we can’t make a nutrient on our own, we have to get it from our food. These are considered “essential” for life. This is where we start to see things such as Essential Fatty Acids.

EFA’s are fats that our body can’t make, therefore, we have to consume them. There are two different forms that we have to get. Omega-6 fatty acids 0r linoleic acid, and omega-3 fatty acids or alpha-linolenic acids.

Each one has a specific purpose in the body.

Omega-6’s have pro-inflammatory properties. This is useful in the body, but we also have to be careful as to not over consume them. When we consume too many omega-3 fatty acids, we end up creating more inflammation than is needed. Inflammation in excess can cause disease. The foods that are included in this category are vegetable oils, tofu, hemp, and avocado oil. We need these foods, but just not as many of them.

The omega-3 fatty acids are anti-inflammatory. They help to inhibit any excess inflammation in the body. This is important to help reduce the amount of disease, heart health, joint health, and even brain health. An all-around reduction of the inflammation that we carry on a day to day basis is beneficial for the whole body.

We actually need a balance between the two fatty acids using a 4:1 ratio between omega-6 and omega-3. However, most Western diets are closer to 15:1. This can cause an issue. This shows itself in the population in the form of heart disease mostly. All of the inflammation is bad for the arteries and can lead to blockages. So, it is smart to work on slightly increasing your omega-3’s and reducing your omega-6’s.

Now, what do you do if you are having trouble eating all of the required fats? This is where supplements can come into play. There are various forms of EFA’s in supplement form. Most common, are going to be fish or krill oils. These are just concentrated forms of the EFA’s needed in the body. Fish oils are probably one of the most researched and recommended supplements on the market.

With all of that being said, what are some of the benefits that you may experience when you begin getting the right amount of EFA’s?

‣ Increased energy and concentration

‣ Decreased risk of heart attack

‣ Decreased plaque in your arteries

‣ Increased HDL or good cholesterol

‣ Improved night vision

‣ Increased insulin sensitivity

‣ Increased renal function

‣ Decrease in joint inflammation and increased mobility

All of these are benefits that you may see when you begin to properly consume the needed EFA’s.

To review, EFA’s are needed to survive. Many processes in the body require them such as brain function, heart function, and joint function. Without consuming the proper amounts, issues may arise for you in the future.

They have to be consumed in some way through your diet due to the fact that the body does not make them itself. This is what makes them essential!

Through consuming a balanced amount of EFA’s in your diet regularly, either as food or as a supplement, you can increase the quality of your health in many ways.

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