Essential Fatty Acid Guide

Avocado

There are two Essential Fatty acids that we need from our diet, as our bodies can’t make them.

  • Linoleic acid (LA) – Omega-6
  • Alpha linolenic acid (ALA) – Omega-3

We need these Omegas in different amount a ratio of 3:1omega-6 to omega-3 evenbetter 2:1. Imbalances lead to inflammation and disease.

Therapeutic uses of Essential Fatty Acids in a good ratio:

  • Reduce inflammation and pain.
  • Protective against brain disease, necessary for brain function. Especially DHA (part of omega 3) is needed for brain development.
  • Keeps blood thinner.
  • Stabilizes blood sugar levels.
  • Lowers triglycerides and raises good cholesterol (HDL).
  • Protection against Cardiovascular disease.
  • Reduce depression.
  • Help allergies and digestive disorder.

Food sources of Omega 3:

Omega

* Plant sources of omega 3 contain Alpha Linolenic Acid (ALA) and animal sources contain EPA and DHA which is the active form. Our bodies need to convert ALA before we can use it, this process is not very efficient.

* Select wild, grass fed, organic, as these foods are higher in omega 3 and other nutrients. Grass fed meat has 2-4times higher omega 3 content than grain fed (“Eat Wild – Health Benefits”, 2016)

SFSupplements

Fish oils are the best available source, as it has EPA and DHA, whereas, Flax oil still needs to be converted. Cod liver oil also has vitamin D. Up to 4g a day.

Reference

Eat Wild – Health Benefits. (2016). Eatwild.com. Retrieved 27 April 2016, from http://www.eatwild.com/healthbenefits.htm

Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com. (2016). Nutritiondata.self.com. Retrieved 27 April 2016, from http://nutritiondata.self.com

Omega-3 fatty acids. (2016). University of Maryland Medical Center. Retrieved 27 April 2016, from http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids

Seafood: The choice is yours. (2016). Washington Post. Retrieved 27 April 2016, from https://www.washingtonpost.com/national/health-science/2012/04/03/gIQABd16sS_graphic.html

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