Essential Fatty Acids - EFA
What are essential
fatty acids?
Essential fats, or essential fatty acids (EFAs) are
essential nutrients just like other vitamins and minerals. EFAs are polyunsaturated fats, which are considered
"good" fats. EFAs contribute to the healthy functioning
of cell membranes, and are also critical for the synthesis
of eicosanoids, a family of hormone-like substances
that help in cell maintenance on a minute-to-minute
basis. Just like other essential vitamins and minerals,
EFAs are necessary for the maintenance of good health. Research with EFA supplementation has shown promise
in a number of areas including: rheumatoid arthritis,
skin conditions such as eczema and psoriasis, high blood
cholesterol, coronary heart disease, diabetic neuropathy,
high blood pressure, high blood triglycerides, and cancer.
Which fatty acids
are essential?
Physiologically speaking, there are two fatty acids
that are truly "essential". These are Linoleic Acid
(LA) and Alpha Linolenic Acid (ALA). The body cannot
manufacture these fats itself, yet they are essential
for health. A healthy body uses LA and ALA to produce
other fatty acids, which, in turn, produce beneficial
hormone-like compounds called eicosanoids. The derivative
fatty acids each play specific roles in the maintenance
of good health and we generally include them when we
talk about "essential fatty acids": Gamma Linolenic
Acid (GLA), Eicosapentaenoic Acid (EPA), and Docosahexaenoic
Acid (DHA). There is one other derivative fatty acid
that isn't always a good fat, but it, too, is necessary
in small amounts: Arachidonic Acid (AA).
| Linoleic Acid (LA) |
LA is found in processed foods, margarine,
and vegetable oils. LA helps improve skin conditions.
It may also be partially converted to GLA in the
body (see more on GLA below). The typical North
American diet includes an excess of LA, so we do
not need to worry about supplementation with this
fatty acid. |
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| Alpha Linolenic Acid (ALA) |
ALA is found primarily in Flax seed
oil and is also found in black currant oil. The
positive effects of ALA have been documented in
areas including: high blood cholesterol, high blood
pressure, immune system function, male infertility
and cancer. The body also converts a portion of
ALA into two other fatty acids, EPA and DHA (see
below). |
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| Gamma Linolenic Acid (GLA) |
A healthy body may derive some GLA
from LA (see above). The richest natural source
of GLA is borage (also known as starflower) Oil.
GLA is also found in black currant and evening primrose
oils. The body uses GLA to produce eicosanoids that
are highly anti-inflammatory, dilate blood vessels,
and reduce blood clotting. GLA is popularly used
by women suffering from PMS. However, GLA has been
clinically indicated to have therapeutic benefits
in many other health conditions including: rheumatoid
arthritis, cardiovascular disease, diabetic neuropathy,
cancer, and skin diseases such as eczema and psoriasis.
The body definitely needs GLA and most North Americans
are likely not getting enough of it. |
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| Eicosapentaenoic Acid and Docosahexaenoic
Acid (EPA and DHA) |
These two difficult-to-pronounce fatty
acids are responsible for the beneficial effects
of fish oils. EPA produces eicosanoids that have
many beneficial effects in the body. Research demonstrates
that fish oils containing EPA and DHA have therapeutic
benefits in areas including: rheumatoid arthritis,
high blood triglycerides, high blood pressure, cardiac
arrhythmia (irregular heart beat), infant brain
development, and cancer. |
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| Arachidonic Acid (AA) |
AA is necessary for the infant brain
development and small amounts are required for overall
fetal development. However, it is not generally
deemed a "good" fat, because, in excess, AA may
have some harmful effects. AA is produced in the
body from LA (see above). It is also found in meat,
eggs, and some shellfish. The body uses AA to produce
a class of eicosanoids that are strongly pro-inflammatory,
constrict our blood vessels, and increase the possibility
of blood clotting. These compounds are very useful
when you accidentally cut your skin while peeling
potatoes - without them you would bleed to death.
But once you have an excessive amount of these eicosanoids,
the blood can clot in places you don't really want
it to - for example, arteries. |
What are "Omega-3"
and "Omega-6" fatty acids?
"Omega-3" and "Omega-6" are scientific names for two
different categories - or "families" - of essential
fatty acids. These names are derived from the chemical
composition of the fatty acid molecules. "Omega-3" fatty
acids include Alpha Linolenic Acid (ALA), Eicosapentaenoic
Acid (EPA) and Docosahexaenoic Acid (DHA). "Omega-6"
fatty acids include Gamma Linolenic Acid (GLA), Linoleic
Acid (LA), and Arachidonic Acid (AA). Although the terms
"Omega-3" and "Omega-6" may be scientifically useful,
they are not particularly useful for the average person.
In truth, the body needs a balance of each fatty acid,
regardless of the "family" it belongs to. For this reason,
it may be easier to think not in terms of "families"
but simply about the importance of each essential fat
- like vitamins, the body needs all of them for good
health.
I've heard that
omega-6s are "bad" and omega-3s are "good"? Is this true?
To say that all omega-6s are "bad" is an oversimplification.
It is true that we generally get an excess of the omega-6
Linoleic Acid in our diet. But many factors of our modern
lifestyle hamper the body's ability to produce the good
omega-6, GLA: consumption of sugar, alcohol, saturated
fats and trans-fatty acids, diabetes, aging, stress,
prescription medications, and viral infections to name
a few. Insufficient quantities of zinc, magnesium, and
vitamins B6, C, and niacin also slow the process. For
this reason, it is a good idea to supplement with a
readily absorbed source of GLA such as borage or evening
primrose oil in addition to supplementing with sources
of omega-3 fatty acids such as flax and fish oil.
Why are essential
fatty acids good for me?
EFAs control or modulate an amazing number of cellular
processes. Essential fatty acids regulate a large number
of mechanisms including increasing the fluidity of cell
membranes and improving their "gate-keeping" abilities.
These mechanisms help keep toxins out and bring nutrients
into your cells. Essential fatty acids also influence
the activation of cell genes, act as second messengers
and produce good eicosanoids. These hormone-like compounds
help reduce inflammation in the body, help keep blood
from clotting, and help keep your blood vessels dilated.
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