How much fatty acids do you need? To answer this question, you need to honestly evaluate your eating habits? How much cold water fish and nuts do you eat? Does your family have a history of heart disease? Do you eat a lot of red meat? Do you eat fish? If you still can’t decide and, given the typical Asian diet, there is probably room for supplementation of EFA’s in your diet.
Most people consume too much omega-6 relative to the amount of omega-3 that they get. Vegetarians must be particularly careful because it is much easier to get supplies of omega-6 in the vegetarian diet. The ratio of omega-6 to omega-3 that should be ingested is around 6:1 for fish-eaters, and 3:1 for vegetarians (because they need to manufacture their own EPA and DHA). Flaxseed oil (or simply flax seeds) is a good choice to boost the intake of omega-3 provided you are healthy and you can break down the flax seed oil into omega-3 and omega-6 .
Essential fatty acids (EFAs) are fats that are essential to the diet because the body cannot produce them. Essential fatty acids are extremely important nutrients for health. They are present in every healthy cell in the body, and are critical for the normal growth and functioning of the cells, muscles, nerves, and organs. EFAs are also used by the body to produce a class of hormone-like substances called prostaglandins, which are key to many important processes. Deficiencies of EFAs are linked to a variety of health problems, including major ones such as heart disease, cancer, and diabetes. It has been estimated that as high as 80% of the American population may consume insufficient quantities of EFAs.
Very few health issues have received as much attention during the past several decades as the question of fat in the diet. Sixty-eight percent of mortalities in America are related to fat consumption and diet, including heart disease (44% of deaths), cancer (22%) and diabetes (2%). There are several types of dietary fats. Saturated fat is found mainly in animal products, including meat and dairy products, and avocados, and nuts. Cholesterol is a dietary fat that is only found in animal products. Cholesterol is also made by the body in small amounts from saturated fats. Heavy consumption of saturated fat and cholesterol has been linked to heart disease and cancer. Unsaturated fats are typically oils from vegetables, nuts, and are present in some fish. These are considered the healthiest dietary fats. Essential fatty acids are unsaturated fats. EFAs are the only fats that may need to be increased in the American diet.
Scientists classify essential fatty acids into two types, omega 3 fatty acids and omega-6 fatty acids, depending on their chemical composition. Technically, the omega-3 fatty acids are alpha-linolenic acid, stearidonic acid, and two others called EPA and DHA. Alpha-linolenic acid is found mainly in flaxseed oil, canola oil, soybeans, walnuts, hemp seeds, and dark green leafy vegetables. Stearidonic acid is found in rarer types of seeds and nuts, including black currant seeds. EPA and DHA are present in cold-water fish, including salmon, trout, sardines, mackerel and cod. Cod liver oil is a popular nutritional supplement for omega-3 EFAs.
Omega-6 fatty acids are more common in the Asian diet than the omega-3 EFAs. These include linoleic acid, which is found in safflower, olive, almond, sunflower, hemp, soybean, walnut, pumpkin, sesame, and flaxseed oils. Gamma-linolenic acid (GLA) is found in some seeds and evening primrose oil. Arachidonic acid (AA) is present in meat and animal products.
Both types of EFAs, omega-3 and omega-6 fatty acids, are necessary in a healthy diet. Deficiencies of EFAs have been brought about by changes in diet and the modern processing of foods and oils. Many nutritionists believe that a major dietary problem is the use of hydrogenated oils, which are present in margarine and many processed foods.
Hydrogenated oils are highly refined by industrial processes, and contain toxic by-products and trans-fatty acids. Trans-fatty acids are fat molecules with chemically altered structures, and are believed to have several detrimental effects on the body. Trans-fatty acids interfere with the absorption of healthy EFAs, and may contribute to atherosclerosis, or damage to the arteries. Deep-fried foods, which are cooked in oil that is altered by very high temperatures, also contain trans-fatty acids.
Dietary changes that have contributed to EFA deficiency or imbalances include the increased use of oils that contain few or no omega-3 EFAs; the industrial milling of flour that removes the EFA-containing germ; the increase of sugar and fried foods in the diet that may interfere with the body’s absorption of EFAs; and the decreased consumption of fish.
Symptoms of EFA deficiency or imbalance include dry or scaly skin, excessively dry hair, cracked fingernails, fatigue, weakness, frequent infections, allergies, mood disorders, hyperactivity, depression, memory and learning problems, slow wound healing, aching joints, poor digestion, high blood pressure, obesity, and high cholesterol. EFA supplementation is recommended for over 60 health conditions. EFAs are used therapeutically to treat and to prevent cardiovascular problems, including heart disease, high cholesterol, strokes, and high blood pressure. EFAs also have anti-inflammatory effects in the body, and are used in the nutritional treatment of arthritis, asthma, allergies, and skin conditions (e.g., eczema). EFAs are used as support for immune system disorders including AIDS, multiple sclerosis, lupus, and cancer.
Common EFA supplements are flaxseed oil, evening primrose oil, borage oil, black currant seed oil, hemp seed oil, and cod liver oil. Consumers should search for supplements that contain both omega-3 and omega-6 EFAs, because imbalances of EFAs may occur if either is taken in excess over long periods of time.