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EFAs Menubar How to obtain essential fats EFAs

How to Obtain THE ESSENTIAL Essential Fatty Acids (EFAs)

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


Initial and Life-Long Strategies for obtaining EFAs

Initial 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

Increase omega-3 intake with a DAILY DOSE of Flaxseed, Marine oil or oily fish - 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). 

EFAs require certain nutrients for their effective use:

Vitamins and Minerals NECESSARY for Effective Use of EFAs


Initial Supplemental DAILY Doses to Overcome Omega-3 Deficiency:



Life-long Maintenance Plan

Ensure a MAINTENANCE Amount of both Omega-3 and Omega-6

Consuming or supplementing with just Omega-3 for too long, or continuing high dose Omega-3 supplementation 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 4-12 months, the Omega-3 deficiency should have been eliminated and Omega-3 consumption should be reduced and better balanced with good, undamaged Omega-6 fats.



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