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ESSENTIAL FATTY ACIDS (OMEGA 3 AND OMEGA 6 COMPOUNDS)
The word "essential" in describing these means that the body cannot produce them so they must be consumed in our diet. Essential fatty acids are either Omega-3 oils or Omega-6 oils. Sources of Omega-3 are cod liver oil, fish oils, flax oil, flaxseed or leafy green vegetables. Some nuts also contain Omega-3's (walnuts). Omega-6 sources are corn oil, wheat germ oil, soy oil, borage oil, evening primrose oil, blackcurrent oil plus many of the other grocery store bought cooking oils. Almost all processed foods are very high in Omega-6's. Essential fatty acids play critical roles in body structure and function, in fact life cannot be sustained without them. Some are transformed to regulating compounds called prostaglandins in the body and these prostaglandins along with essential fatty acids are responsible for supporting the critical body functions listed below:
Nerve transmission
Pressure regulation in the eye, joints and blood vessels
Division of cells (growth and healing processes)
Response to pain, swelling and inflammation
Muscle reflexes
Transporting of oxygen from cells to tissues
Maintaining health of cell membranes
Supporting immune response
Providing energy to the heart muscle
Essential fatty acids are often called by their chemical names. Omega-3 compounds are:
EPA (eicosapentaenoic acid)
DHA (docosahexaenoic acid)
alpha-linolenic acid
alpha-linoleic acid
Omega-6 compounds are:
linoleic acid
gamma-linoleic acid
gamma-linolenic acid
arachidonic acid
THE BALANCE OF OMEGA-3 and OMEGA-6 ESSENTIAL FATTY ACIDS
The latest scientific research has supported the view that essential fatty acids need to be in equillibrium in our diet. Omega-3 and Omega-6 consumption should be balanced. It is generally recommended that Omega-6 consumption should be about 4 times as much as Omega-3. In addition, it is recommended by the medical community that saturated fat consumption should be limited. Saturated fats are found in butter, margarine and lard. All Omega-3 and Omega-6 essential fatty acids are polyunsaturated.
Unfortunately, our normal diets do not achieve those recommended balances. Most North American and Western diets are very low in Omega-3 and extremely high in Omega-6. Too many saturated fats are consumed and the ratio of ingested EFA's averages more like 20:1 Omega-6's to Omega-3's instead of the recommended 4:1. This is due to the fact that poor quality cooking oils and most processed foods contain Omega-6 oils. In addition, the overall consumption of Omega-3 rich foods is often very low. Omega-3 containing foods are fish, fish oils, flax, flax-fed chicken eggs, wheat germ, soybeans, green leafy vegetables and certain nuts (walnuts and butternuts). Getting compliance with fish oil Omega-3 type products is extremely difficult especially in children. In some individuals, Omega-3 consumption is totally lacking.
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