How to obtain the ESSENTIAL fatty acids (EFAs)

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

Ideally we need to consume Omega-6 and Omega-3 fatty acids in balance with each other.   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 typically been having more than enough omega-6 fats (usually from meat, eggs, and refined seed oils containing damaged and toxic fatty acids), but very little omega-3. Fortunately, the body does have an Omega-6 overload protection mechanism, but it can't manufacture omega-3, you have to consume it.

-   Insufficient intake of omega-3 to balance plentiful omega-6  intake and presence in cell membranes has health consequences.    E.g. excessive inflammation, brain/nerve disorders, Type 2 diabetes, heart disease, cancer, rheumatoid athritis . . . 

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 spreads, some salad dressings/ mayonaise,  junk foods, chips, croutons, granola bars.

•    Foods fried in low-smoke point, polyunsaturated oils.    i.e. most fried foods in restaurants (typically using the cheaper polyunsaturated oils), donuts, fried chips, etc.  Better choices for frying oils are those with high smoke-points - coconut, avocado, ghee (clarified butter), palm or palm kernel oil. Peanut oil and soybean oils have high smoke-points, but these oils have other problems.

Best, most stable fats /oils to use for frying

•    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, cod liver oil, krill 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 intake can then optionally be balanced with a supplement of 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 high levels of 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 anti-inflammatory omega-3 in your tissues, and you would probably be dealing with too much suppression of the generally pro-inflammatory Omega-6 AA, which would imbalance your body's inflammatory / anti-inflammatory eicosanoid production, and consequently would induce health problems.  One sign of excess omega-3 is thin, papery-feeling, dried out skin, which cracks easily.

After your initial 4-12 months of initial high level omega-3 supplementation, you should reduce intake to a maintenance level, and optionally add omega-6 supplementation:

 DAILY OMEGA-3 / OMEGA-6 MAINTENANCE DOSAGE CHART