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How to obtain essential fats EFAs

How to Obtain  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

Obtaining Omega-3

Quite the challenge!

Omega-3 fatty acids are sadly lacking in the typical Western diet and obtaining them in today's world presents rather a challenge - Ideally Omega-3 fats are best obtained from animal and plant food sources but several problems complicate this choice:

(1)  Fish (EPA / DHA):

(a)  Many fish have absorbed industrial / marine vessel-related toxins from their environment

(b)  Even when not contaminated, one can only eat so much fish!

(c) Some people do not want to eat fish or have allergies to fish

(2)  Meat and eggs now contain little omega-3 - since  livestock from most commercial operations do not spend much time outside eating omega-3-rich grass, and are typically fed high omega-6 content grains to fatten them up for market; likewise, commercial chickens do not go outside and scratch for grass, worms and insects;

(3)   Lifestyle and environmental factors are inhibiiting the conversion of plant-based omega-3 (ALA) (eg. in flax seeds, chia seeds, walnuts), to the necessary EPA and DHA - resulting in an extremely poor conversion rate for many people.

Omega-3 ALA => Omega-3 EPA/DHA

Inhibitors to Conversion of Omega-3 ALA and Omega-6 LA Fatty Acids to DHA, EPA, AA and DGLA

Good Omega-3 Food Sources:

–   Oily Fish – preferably wild harvested.

Getting Your Omega-3 EPA / DHA by Eating Fish



–   Fresh, Organic flax meal - either fresh-ground or cold-milled

–   Grass-fed animal meat – E.g. Texas Longhorn Beef is known for its higher omega-3 fat content, due to being mainly grass-fed. Grass-fed beef generally contains 2-4 times as much omega-3 as its grain-fed counterparts, since 60% of fats in grass are omega-3. However, most cattle (and chickens and pigs) are “finished”on a predominantly grain diet, rich in omega-6

Chart of EFAs in some foods

Unfortunately, It is now necessary to take an Omega-3 supplement

The challenge of obtaining food-source omega-3 can be partialy overcome by making better food choices, but since omega-3 is so necessary for our well-being, it has become necessary to supplement this crucial nutrient.

Good Supplemental  Omega-3 Sources:

✔  WIld Salmon Oil (virtually unprocessed)

✔  Krill Oil

Currently looking into the newer  omega-3 fish oil supplements that have entered the market, my concern being that they are such technological productions that they are a far cry from their original form/source.

✔  Flax seed Oil


Blending Flax seed oil with cottage cheese enhances Fat delivery to Cells and By-passes Liver

Dr. Johanna Budwig, scientist and renowned expert and authority on polyunsaturated fats found that high-dose flaxseed oil combined with cottage cheese could cure major health problems, including cancer (90% cure rate).

–   "The method behind the madness" - the cottage cheese blended with the fresh, organic flax seed oil makes its rich omega-3  content significantly more bioavailable to the body's cells and also by-passes the liver, whose function is often impaired in those who are sick; combined with a specific diet and time spent in the sun this is an extremely powerful therapy, which the wise should not ignore.



Obtaining Omega-6

Omega-6 fatty acids are plentiful in our diet, but we need to obtain them from a good source  -  much of the available omega-6 currently comes from refined seed oils and processed foods using them, which contain toxic fatty acids.

Damaged, altered, toxic fats

Some Good Omega-6 Food Sources:

–   FRESH, RAW, ORGANIC nuts and seeds - from online or good health food stores; pine nuts, pecans, walnuts and sunflower, pumpkin, and sesame seeds are excellent additions to a salad

1 Cup Cold-pressed avocado oil
4 T ready-made mustard
3 T raw honey
2 T raw apple cider vinegar
Keep refrigerated.

–   Legumes, wheat germ, lean meat

–   Siberian pine nut oil - a good dressing oil for your table.

–   Avocadoes and their oil - cold-pressed (unrefined) avocado oil is this author's preferred oil for making salad dressing.

Chart of EFAs in some foods

Good Supplemental  Omega-6 Sources:

✔Evening primrose Oil

✔ Borage Oil

✔ Blackcurrant Oil

EFAs require certain nutrients for their effective use:

Vitamins and Minerals NECESSARY for Effective Use of EFAs


Strategy for Obtaining Essential Fats

FIRST - - - 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

SECOND - - - 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.



THIRD - - - 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:



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