Essential fatty acids (EFA’s) are long chain poly-unsaturated fats, they were originally designated as vitamin F when they were first discovered in the 1920’s. EFA’s are now often referred to as the “good fats” as they are considered to be more healthy than saturated fatty acids.
There are two important EFA’s, omega 3 and 6, and they are classed as “essential” because they cannot be synthesised by the human body and must be obtained from diet. Other unsaturated fats, such as omega-9, are not considered essential as the body can synthesise modest amounts of them from EFA’s. It is important to maintain an optimal ratio (around 1:1 to 1:4) of omega-3 and omega-6 in the diet as these two nutrients work together synergistically and play an important role in normal growth and development. Many studies have shown the benefits of the Mediterranean diet to heart health. This diet consists of a healthier balance between omega-3 and omega-6, it does not include much red meat, which is high in omega-6, and emphasizes foods rich in omega-3 including fresh fruits and vegetables, whole grains, pulses, garlic, olive oil, fish, as well as moderate red wine consumption.
Essential Fatty Acids may have manybeneficial uses in the body including maintaining healthy joints, skin, vision and hormonal balance, and to support cardiac, immune, nervous and reproductive function. EFA’s are components of nerve cells, cellular membranes, and are converted to hormone-like substances known as prostaglandins. EFA’s are needed for proper growth and development in children, particularly for neural development and maturation of the sensory systems. Fetuses and breastfed infants also require an adequate supply of EFA’s through the mother’s dietary intake. EFA’s are highly concentrated in the brain and appear to be particularly important for cognitive and behavioural function. A healthy omega-3/6 balance is thought to be essential for normal brain function, particularly for memory recall and the ability to learn.
Omega-3 EFA’s can be divided into three major fatty acids, α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA can be obtained in the diet from many common vegetable oils, nuts and seeds, including flaxseed, hempseed and sesame seeds. Once consumed, the body can convert ALA to EPA and DHA. EPA is predominantly obtained in the human diet from cod liver oil or oily fi sh, such as anchovies, herring, mackerel, salmon, sardines and trout, among others. Increased dietary intake of EPA has been shown to be beneficial for brain and cardiac function. DHA is most often found in fish oil and concentrates in organisms as it moves up the food chain. DHA is the most abundant fatty acid present in many tissues, such as the brain and retina.
Omega-6 EFA’s can be obtained in the diet from vegetable oils, nuts, seeds, whole grain cereals and bread, dairy produce, poultry and eggs. Linoleic acid (LA) is the primary omega-6 EFA and can be obtained in the diet from many common vegetable oils, such as corn, hemp, olive, saffl ower and sunflower oils. Refined and hydrogenated versions of vegetable oils should be avoided as they may be nutrient-defi cient. To be fully utilised by the body, LA must be converted into gamma-linolenic acid (GLA). Rich sources of GLA include evening primrose and starflower oils. Eicosapentaenoic acid (Omega-3 EFA) and GLA are converted in the body into a family of hormone-like compounds known as eicosanoids, including prostaglandins and leukotrienes. These physiologically active compounds help to regulate many bodily functions and intracellular activity, including skin condition, and cardiovascular, nervous and reproductive function.
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