Essential Fatty Acids
Foods that have had as minimal processing in them as possible are not only better sources of omega-3 fats but they are also lower in Omega-6 fats. Omega-6 fats are hidden in processed foods and common cooking vegetable oils, eliminating these from our diet will reduce the amount omega-6 fats, therefore creating a much m ore desirable ratio. These healthy fats lower LDL (bad) cholesterol without lowering HDL (good) cholesterol. Omega-3 fatty acids have been shown to reduce the risk of coronary heart disease, high blood pressure and heart arrhythmias, improve arthritis and other inflammatory conditions, and protect against cancer. They have also been known to prevent or mitigate psychiatric disorders, including depression, schizophrenia and bipolar disorder (Light, 2006, p. 41-42). Omega 3 fatty acids are found in many sources, furthermore high quantities are found in cold water fish. Choose wild fish to avoid genetically modifications which may also contain contaminants and antibiotics. If eating cold water fish twice a week is difficult than consider taking a fish oil supplement. If fish is not in your diet there are many plant sources that provide omega-3 fatty acids as well; they include almonds, walnuts, flaxseeds, pumpkin seeds and cold pressed flaxseed oil. Omega-6 fatty acids (which again are normally much higher in western diets) are easy to find in most plant oils such as canola, corn, peanut, poppy seed, safflower, sesame, walnut, sunflower and soy (Light, 2006 p. 42). Different amounts of essential fatty acids are recommended for each individual. The recommended dosage should be determined by the amount of omega 3 fatty acids that are provided by diet alone, the source of the omega-3 fatty acid and the ratio of omega-3 to omega-6 in your diet. When treating specific conditions there is generally a much higher dosage of omega-3. As you can see there are many variables when figuring out the dosage, consider all of them when determining what is best for you. ~Alisha Welch is a yoga teacher and a student at Clayton College of Natural Health pursuing a master’s degree in Holistic Nutrition |
There are two families of essential fatty acids (EFA’s), omega-3 fatty acids and omega-6 fatty acids. They are considered essential because our body does not produce them, therefore we must obtain them from our diet. Omega-6 fatty acids compete with omega-3 fatty acids for use in the body. Most western diets are high in omega-6 and low in omega-3, it is important to keep a balance of the two by eating whole foods (not processed) and eating foods which are high in omega-3 fats. Some examples of some whole foods are fresh vegetables, fruits, raw nuts and seeds and organic un-processed animal products.