Traveling the Road to Wellness

Essential Fatty Acids: The Right Kind of Fat

April 2009

Sometimes fat gets a bad rap. The word fat has an endless number of negative connotations. Low fat, no fat, fat free. People who perpetuate the all-fat-is-bad myth need to do a little research on essential fatty acids. They will learn that the name itself implies the simple fact that people need to obtain these nutrients from the diet; they are essential, meaning the body cannot manufacture them by itself, and they are necessary to overall health and wellness. EFAs support cardiovascular, skin, brain, nerve and blood health. Essential fatty acids consist of omega-3s and omega-6s with fairly complicated names. Omega-3 EFAs include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in coldwater fish (salmon, herring sardines), fish oil and some vegetable oils, such as flaxseed and walnut oil. DHA is especially common in various products including pet food and baby formula. Omega-6 EFAs include linoleic and gamma-linolenic acids from nuts, seeds and in plant-based oils, such as borage, primrose, sesame and soybean oil. The ratio of omega-6s to omega-3s in your diet is crucial to successfully acquiring enough of these good fats and reaping all of their health benefits. Some scientists believe early humans enjoyed a 1:1 ratio of these fats; unfortunately, modern humans consume well over ten times the number of omega-6 EFAs to omega-3s. Omega-6 oils have made their way into many processed and prepared foods, becoming unhealthful hydrogenated, trans fatty acids through the manufacturing processes. Various experts believe that the ideal ratio is between 5:1 and 1:1. On the plus side, many people find it much easier to add omega-3 EFAs into their diet by eating more coldwater fish or taking dietary supplements.

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