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EFA's

The essential fatty acids, which you need to get from the food you eat, comprise the omega-3 essential fatty acids. They're found in saltwater fish, such as salmon, tuna, herring and mackerel, and also - as a precursor - in foods such as flax seed and walnuts. The other group, the omega-6 essential fatty acids, are found in vegetable oils, e.g. sunflower, wheat germ, soya and thistle oil. All these essential fatty acids are polyunsaturated.As the name suggests, essential fatty acids are essential to your health, and should be eaten by anyone who is healthy and wants to stay that way.Key omega-3 fatty acids include eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA), both found primarily in oily cold-water fish such as tuna, salmon, and mackerel. Aside from fresh seaweed plant foods rarely contain EPA or DHA.

A third omega-3, called alpha-linolenic acid (ALA), is found primarily in dark green leafy vegetables, flaxseed oils, and certain vegetable oils. Although ALA has different effects on the body than EPA and DHA do, the body has enzymes that can convert ALA to EPA. All three are important to human health.

Omega-6 fatty acids are beneficial as well. The most healthful of the omega-6s are those that contain linoleic acid. These convert in the body to gamma linoleic acid (GLA) and ultimately to prostaglandins, molecules that help regulate inflammation and blood pressure as well as heart, gastrointestinal, and kidney functions.

Good dietary sources of omega-6 fatty acids include cereals, eggs, poultry, most vegetable oils, whole-grain breads, baked goods, and margarine.

Interestingly, nutritionists are now finding that omega-6s and omega-3s will only maintain their status as "good" fats when you get balanced amounts of both. Unfortunately, most Western diets today are heavy on omega-6's, often at the expense of omega-3s. This means that, for most people, omega-6 supplements are probably not necessary.
The best way to ensure adequate intake of essential fatty acids is to eat foods rich in omega-3 and omega-6 fatty acids, such as fish, flax seed, walnuts, eggs, and poultry. Essential fatty acid supplements (such as fish oil, flaxseed oil, and evening primrose oil) can also be used to compensate for a diet that is deficient in essential fats.Studies show that omega-3 fatty acids can reduce the risk for heart disease, boost your metabolic rate and help your body burn more fat [1, 2, 3]. The healing powers of a number of therapeutic oils rich in omega-6s, such as evening primrose oil (EPO), borage oil, black currant seed oil, and flaxseed oil among them, can be attributed to their high concentrations of GLA. GLA-rich supplements such as borage oil and evening primrose oil help calm inflammation [4].Essential fatty acids should be included in all diets, including those for weight loss and muscle gain.

1. Albert, C.M., Campos, H., Stampfer, M.J., Ridker, P.M., Manson, J.E., Willett, W.C., & Ma, J. (2002). Blood levels of long-chain n-3 fatty acids and the risk of sudden death. New England Journal of Medicine, 346, 1113-1118
2. Kris-Etherton, P.M., Harris, W.S., & Appel, L.J. (2002). Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation, 106, 2747-2757
3. Couet, C., Delarue, J., Ritz, P., Antoine, J-M., & Lamisse, F. (1997). Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. International Journal of Obesity, 21, 637-643
4. Belch JJ, Hill A. (2000). Evening primrose oil and borage oil in rheumatologic conditions. American Journal of Clinical Nutrition, 71, 352S-356S

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