EFA stands for Essential Fatty Acids. Why are they so important? Well, cells have a lipid layer around them. This lipid layer allows the communication between cells. The communication is enhanced by the use of EFAs because the lipid layer is softened. The communication between 'signaling agents' is allowed an improved response. If the lipid layer is hard, the communication between cells is dampened.The reason they are called Essential is because the body does not make them, so the body must ingest them in order to receive them. The two main ones are Omega 3 & Omega 6. We hear about Omega 9 as well. This is produced by the body when there is enough Omega 3 & 6 present. However, it may be ingested through food as well.
Benefits of EFAs:
-improved mental function
-reduced inflammation
-brain development
-immune system response
-blood pressure regulation
Omega 3 is also termed ALA - Alpha linolenic acid. We hear about this one in relation to eating fish, especially salmon to get enough of this EFA. But it's also found naturally in grains, spirulina, hemp seed, walnuts and flax seed to name a few sources.
Omega 6 is also termed Linolenic acid. Omega 3 & Omega 6 should be eaten in the proper ratio of 2:1. Meaning twice as much Omega 6 as Omega 3. What's happened though, in our fast food world is that people get almost 15 times as much Omega 6 as Omega 3. And because of these extreme ratios, the health benefits are usually negated. Good sources are found in chia seeds, grains, olive oil and pumpkin seeds, among others. Many of the same sources of Omega 3 and Omega 6 are the same and come in the ratios nature intended, like hemp seed. Isn't that convenient?
Omega 9 is called monounsaturated oleic acid and steric acid. If the diet is poor in Omega 3 & Omega 6, then the body won't make enough Omega 9. It can be ingested through food sources of avocados, pecans, and olive oil. Of course the list goes on. It has been associated with improving hardening of the arteries and improving immune function.
Now, let's discuss EPA and DHA. This is what the body turns Omega 3 into so it can be used. EPA is Eicosapentaenoic acid and DHA is docosahexaenoic acid. Many times, if our bodies are burdened by our diet, fish oil may be recommended as a way to get these nutrients directly. The body doesn't have to break them down and can use them immediately. If you choose to use a fish oil supplement, make sure that it is third party certified to be at least 99% free of contaminents. Blue-green algae is also a good source of EPA and DHA.
It's been scientifically proven over and over again how EFAs improve brain function and related mental issues. There are studies that show suicide rates, Alzheimer's disease and attention deficit disorders are associated with a lack of DHA. That's something to think about the next time your brain is feeling unclear or foggy.
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