Fat used to be a dirty word, both in health and in fashion, but today's experts know that dietary fats are vitally important to the health of the skin, brain, hormones and the nervous system. It all depends on what kind of fats a person eats – and Omega 3, 6, and 9 fatty acids found in flaxseed and fish oils are some of the best, providing benefits all over the body and to the human immune system.
What is an EFA?
Essential fatty acids (often shortened to EFA or EFAs) are fats that the human body needs in order to grow, live and thrive. EFA fats are necessary for the body's metabolism, growth, healthy brain function, production of certain hormones, and for smooth and beautiful skin.
They may even play a role in immunity – certain studies have shown that fish oil capsules and other EFA supplements can be used to inactivate cancer genes and support the immune system.
Omega 3, Omega 6, Omega 9 Fats
There are three types of omega fats, though only two of these fatty acid families are considered essential: omega 3 and omega 6. Omega 9 fatty acids, found in monounsaturated fats like olive oil, can be beneficial but aren't absolutely necessary – the human body can make them if they're not provided in a person's diet.
Omega 3 (alpha-linolenic acid) and omega 6 (linoleic acid), on the other hand, are extremely important to include in the diet in order to support:
- brain and nervous system health
- heart and circulatory health
- clear and healthy skin
- hormone balance
- healthy immunity
EFA supplements and food sources are especially important for growing children, students, pregnant women, and anyone suffering from skin, nervous system, or circulatory problems. Studies have demonstrated that essential fatty acids are instrumental in preventing heart attack and even lower the risk of sudden death after a heart attack has occurred.
Foods that Contain Essential Fatty Acids
So what are the best sources for healthy omega 3 and omega 6 fats? Look for whole foods or supplements that contain:
- flax seeds or flaxseed oil
- fatty fish like salmon, herring, mackerel and sardines
- cod liver oil
- krill oil
- avocado
- olive oil
- nuts and nut butters including almonds, cashews, walnuts, pecans and Brazil nuts
- seeds and seed butters including pumpkin, sunflower, chia and hemp seeds
It's easy to add these healthy and delicious foods to everyday eating habits, but if it's impossible to get enough omega fatty acids in your diet naturally then supplementation is a good second choice. There are a number of quality EFA supplements available, mostly from cod liver, krill or other fish oil capsules. Vegetarians may prefer flaxseed or borage oil. Pay close attention to where fish oils are sourced – it's important to find supplements that are guaranteed free of heavy metals.
In terms of a whole food approach, wild fish are usually higher in omegas than farmed fish, and organic nuts and seeds may be better for health than their conventionally grown counterparts.
Reference:
Drobot, Chantelle, "The skinny on fats," Alive Magazine, Issue 316, February 2009.
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