Essential Fatty Acids and why we can’t live without them

So, how important are the Essential Fatty Acids you ask? Very important. They are so vital to life, that humans could not live without them. Two out of the three families are considered essential. They are alpha linolenic acid (ALA) from the omega-3 family and linoleic acid (LA) from the omega-6 family.

Do you know all three of the fatty acid families?

Omega-3 Fatty Acids

• Alpha linolenic acid (ALA)
• Eicosapentaenoic acid (EPA)
• Docosahexanoic acid (DHA)

Omega-6 Fatty Acids

• Linoleic acid (LA)
• Gamma-linolenic acid (GLA)
• Arachidonic acid (AA)

Omega-9 Fatty Acids

• Oleic acid

It’s really hard to believe but all the fatty acids are important. Our body requires about twenty fatty acids to function properly. The big difference is that alpha linolenic acid and linoleic acid can’t be manufactured by the body and have to be taken in with the diet.

Alpha linolenic acid is a member of the omega-3 fatty acid family. Most of the sources you hear about is probably eating fish and flaxseeds. Some easily accessible foods that contain ALA are walnuts, canola oil and green leafy vegetables. You can even get eggs with omega-3′s.

LA belongs to the omega-6 family. Linoleic acid can be found in foods like Flaxseed oil,flaxseed meal, hempseed oil, hempseeds, grapeseed oil, pumpkin seeds, pine nuts, pistachio nuts, sunflower seeds (raw), olive oil, olives, borage oil, evening primrose oil, black currant seed oil, chestnut oil, chicken plus many more.  Corn, sunflower, soybean, and cottonseed oils are also sources of linoleic acid, but can be refined and may be nutrient-deficient if they are not cold pressed. Some olive oils even say, “Cold Pressed Extra Virgin Olive Oil” that would be the best. Always remember that heat destroys EFA’s . I’m pretty sure that most of these sources are available in your grocery store or whole food store.

Why do we need Essential Fatty Acids?

Essential Fatty Acids are fital for cells to carry out normal functions because fatty acids are part of the cell membranes. Some of the important parts they play are:

• Healthy Brain development and function
• Balanced mood
• Healthy circulation
• Healthy kidney functions
• Pain and inflammation regulation
• Healthy immune function
• Vital for healthy skin, hair and nails (if you want to grow your hair out, you need lots of healthy EFA’s for support)

There are some known physical signs of fatty acid deficiency, some of them are:

• Diabetes
• Asthma
• Arthritis
• Fatigue
• Hair loss
• Dry heels, hands, feet
• cardiovascular Disease
• Cancer
• Depression
• Memory loss
• Hypertension, plus more…

All these healthy fats can go bad and rancid! Making sure you keep all your omegas stored in the fridge ensures a safe storage for your EFA’s. (Essential Fatty Acids) Don’t overdo it with the healthy fats, they are good for you and good for your body but stay withing the suggested guidelines for the daily recommended amount. With only two tablespoons of flaxseed meal you can be on your way to a happier and healthier you. Don’t forget, EFA’s hate the heat, keep them cold and mostly don’t cook with them. EFA’s should be consumed cold in salads, mixed in with smoothies, drinks, on top of healthy cereals and soups. Add the EFA’s at the end of the cooking process when you serve your meal, this will make sure all of the EFA’s are undamaged.

One more thing, it’s not wise to hide healthy supplements from children.Do not sneak it in their foods.  How will they learn to add healthy nutrients into their foods when they are off to college without mom? Always tell your children about why it is important to eat delicious nuts and seeds or other whole foods. Let your children know that the healthy oils helps their brain keep up with the learning in school. Which child doesn’t want to do well in school? Hiding facts doesn’t help them in the long run!

Stay healthy!

Monika Baechler