Essential fatty acids (EFAs) are the “good” or healthy fats we all need to support normal function of all tissues of the body. Although the body can produce some of these fats, it cannot make two important EFAs: omega-3 and omega-6 fatty acids. Getting adequate amounts of essential fatty acids can promote good health, but it is important to get the proper ratio of omega-3 and omega-6 fats.
A typical American diet includes about 10 times more omega-6 fat than omega-3, when our diets should provide equal amounts of each. A good balance between omega-3 and omega-6 fat may improve joint health, cardiovascular health, allergies, immunity, hormone balance, intelligence, athletic performance, nervous system health, and more than 1,000 other biological actions.
Omega-3 fatty acids are abundant in animal sources such as salmon and other oily fish. Flaxseed is the best non-animal source of omega-3s, but other vegetarian sources include pumpkin seeds, soybeans and walnuts.
EFA supplementation is a good option for those who want to eliminate the guesswork of getting the optimum balance of omega-3 and omega-6 fatty acids. Not all omega-6 fatty acids are the same. Linoleic acid is a form of omega-6 found in cooking oils, but a more desirable form of omega-6 is gamma linolenic acid, which is found in evening primrose, black currant and borage oils. Oleic acid, an omega-9 oil from canola and flax, is a monounsaturated fat not considered “essential” but can play a role in lowering cholesterol levels.
Combination oil formulas are a great way to get a balanced blend of EFAs. Products are also available that contain the EFA blend for all individual needs.