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EFAs Menubar How to obtain essential fats EFAs

How to Obtain the ESSENTIAL Fatty Acids (EFAs)

Our body can NOT make EFAs, so we have to include them in our diet

Omega-6 and Omega-3 needed in balanced proportions

We need to consume Omega-6 and Omega-3 fatty acids in balance with each other - since their presence in the body affects many systems vital for our health

EFAs - 5 Vital Functions

-   Typically, anyone who has not paid attention to their essential fat intake, has been having way too much Omega-6 (typically from refined oils containing damaged and toxic fatty acids), and very little Omega-3.

-   Imbalanced Omega-3/ Omega-6 intake has health consequences - E.g. excessive inflammation, brain/nerve disorders, Type 2 diabetes, heart disease.

Omega-3 /Omega-6 Imbalance

How to obtain Omega-3

How to obtain Omega-6

EFAs require certain nutrients for their effective use:

Vitamins and Minerals NECESSARY for Effective Use of EFAs

1-2-3- Strategy for Obtaining Essential Fats

(1) - - - Attempt to eliminate damaged fats in your diet

Damaged Fats include  trans fats, hydrogenated fats, lipid peroxides - very difficult to avoid, but read labels and try not to consume:

•    Any refined seed/nut/bean oils or products containing them - i.e. typical grocery-store vegetable oils, ready-meals, commercially processed, long shelf-life foods, such as cookies, cakes, crackers, bread, candies, most peanut butter, pancake mixes, instant soups, chocolate, some salad dressings, junk foods, chips, croutons, granola bars.

•    Foods fried in anything but butter, coconut, palm or palm kernel oil - i.e. excludes most fried foods in restaurants (especially fast-food joints), donuts, fried chips, etc.a

•    Hydrogenated oils or products containing them - E.g. margarine, shortening (such as Crisco®).

Damaged, altered, toxic fats

(2) - - - Address the likely Omega-3 deficiency

For the initial 4 - 12 months, supplement omega-3 intake with a DAILY DOSE of Flaxseed and Marine oil - Since some inhibitors to the ALA to EPA/DHA conversion pathways are likely to be present, it becomes necessary to obtain at least some of your DHA /EPA in a marine oil (E.g. wild salmon oil, or by eating oily fish). 

Do NOT supplement omega-6 during this time - After 4-12 months, the Omega-3 deficiency should have been eliminated and Omega-3 consumption should be balanced with good, undamaged Omega-6 fats.

INITIAL OMEGA-3 DAILY DOSAGE CHART

(3)- - - Ensure a Life-long MAINTENANCE Amount of both Omega-3 and Omega-6

Consuming or supplementing with just Omega-3 for too long can cause an imbalance with Omega-6. - After about 18 months, you would begin to have an excess of Omega-3 in your tissues, and you would probably be dealing with too much suppression of Omega-6 AA, which would impair your body circuitry, and consequently would induce health problems. E.g. Arrhythmia. One sign of excess omega-3 is thin, papery-feeling, dried out skin, which cracks easily.

After your initial 4-12 months of omega-3 supplementation, add omega-6 supplementation:

 DAILY OMEGA-3 / OMEGA-6 MAINTENANCE DOSAGE CHART

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