Well Womens Guide to Essential Fatty Acids or EFAs

EFAs or essential fatty acids as they are known are of such benefit, I felt that they should have their own page.

I take very many supplements because of my condition and feel that without them, I would not be as well as I am. Before I started to take supplements to help myself, I was a lot more tired, weak and generally unwell and my hair was dry, brittle and thinning. My skin was appalling, a very strange yellowy colour, excessively oily, blotchy, sensitive with open pores. My eyes were bloodshot most of the time and I looked haggared and older than my years.

It may well be a combination of things, but since I can't identify which specific nutrient has contributed the most, I will not speculate at all, as all of them, including natural progesterone have in some way improved my rapidly deteriorating health. I would not stop any of them in case I became ill again, and it is this alone that inspires me to spend up to £100 per month on supplements alone.

I would say however that EFAs may well have played a very major part. The reason I feel this is because at first, I did not take them. With research on the condition, and having read many books, especially Mary Shomon's, EFAs seem to be a top ranking supplement. Indeed, within weeks I noticed an improvement in my hair and skin especially that had simply not been there before.

What exactly are EFAs?

Essential fatty acids are healthy fats that our body needs for correct functioning and production or hormone like substances. Deficiency certainly contributes to the onset of depression. They are long chain polyunsaturated fatty acids derived from linolenic, linoleic and oleic acids.

EFAs support cardiovascular, reproductive, immune and nervous systems. They are needed to manufacture and repair cell membranes which in turn allows the cell to obtain optimum nutrition and expel harmful waste products. One of the primary functions of essential fatty acids is the production of prostaglandins which regulate functions such as heart rate, blood clotting, blood pressure, conception and fertility and also immune function by encouraging the body to fight infection.

Because our diets are so poor due to fast food and processed food and over cooked food, EFA deficiency is common.

Good fats as they are known, raise your HDL (good cholesterol) and the process causes the reduction of LDL (bad cholesterol) so heart disease and stroke are two other serious potential illnesses that EFAs could help.

EFAs can not be synthesised which means that we need to obtain them from our diet and are broken down into two groups, Omega 3 and Omega 6. Omega 9, although necessary, is not an essential fatty acid as the body makes some of it's own, provided the essential fatty acids are also present. So through supplementing with Omega 3 and 6, Omega 9 can then be manufactured by the body. The number beside them e.g 3 6 and 9 relates to molecular bonds which we do not need to cover (too complicated!!) However, Omega 3 is derived from Linolenic Acid, Omega 6 from Linoleic Acid and Omega 9 from Oleic Acid.

Deficiency leads to such illnesses as heart attacks, cancer, depression, asthma, depression, lupus, insulin resistance, stroke, accelerated ageing, obesity, diabetes, arthritis, ADHD, Alzheimers, schizophrenia, postpartum depression amongst others. Children need EFA's as do pregnant women (from food) and their developing babies. Omega 3 deficiency is linked to poor memory and concentration.

The balance of Omega 6 to Omega 3 needs to be ideal and should be between 1:1 and 4:1. Ideal amounts are 1.5 grams of Omega 3 and 1.5 grams of Omega 6. One table of flaxseed oil can provide this.

Omega 3

ALA (Alpha Linolenic Acid) is the principle omega 3 fatty acid and used in the formation of cell walls, improving circulation and oxygen uptake and the proper function of red blood cells. Omega 3 deficiency is linked to poor memory and concentration and mental ability. Poor vision is also a complication as is nerve tingling, blood clot formation, poor immune funtion, high cholesterol, high blood pressure, heat beat irregularities, menopausal difficulties, itchiness on the front of the legs, learning difficulties as well as growth retardation in infants and children. Pregnancy problems are also an indication.

What Foods are they in?

Flaxseed oil has the highest content of ALA of any food and a table spoon a day will provide all needs (needs to be kept in the fridge), but avocado's, brazil nuts, walnuts, pumpkin seeds, hempseed oil and seeds, Extra Virgin Olive oil, grapeseed oil, sesame seeds, Kale, Spinach, cold pressed unrefined canola oil, soybean oil, wheatgerm oil, salmon, mackeral, sardines, anchovies, and many other oily fish are all good sources.

Omega 6

Linoleic Acid is the primary omega 6 fatty acid. Remember that omega3 and omega6 work together in the conversion into hormone like substances within the body and are essential for many body funtions.

Omega 6's improve many conditions such as rheumatoid arthritis, skin disorders such as eczema and psoriasis, diabetic neuropathy and are useful in cancer treatment.

It is found in Flaxseed oil, olive oil, evening primrose oil, sunflower seeds, pistachio nuts and pine nuts, blackcurrant seed oil, sesame seeds, olives, borage oil. Care should be taken to avoid hydrogenated versions of these foods.

Omega 9 Oleic Acid is not technically an EFA as it is manufactured in the body in the presence of EFA's, but it is found in extra virgin and virgin olive oil, avocados, almonds, peanuts, pecans pistachio nuts, cashews, hazlenuts, sesame oil, and monounsaturated oleic acid lowers the risk of heart attacks, arteriosclerosis and aids in cancer treatment.

In order to benefit from EFa's in food much thought is needed in replacing unhealthy fats such as butter and margerine with extra virgin olive oil and flaxseed oil which can also be used as salad dressings.

Extra Virgin Olive Oil and Grapeseed Oil are good for cooking because they can withstand heat, although olive oil is not particularly good for deep frying.

In our diets we tend to get more omega 6 so try to ensure that adequate omega 3 is taken also to avoid an imbalance which can also cause health problems. With this in mind supplementation with omega 3 may be necessary if it is not obtained from food.

Whilst fish oil is a good source of omega 3, the plant based vaiety is best as fish oil can not provide ALA (alpha linolenic acid) but provides DHA which the body can manufacture on it's own.

Omega 3 can also benefit inflammatory bowel conditions such as IBS, colitis and ulcerative colitis as well as asthma, eczema, psoriasis, arthritis due to it's anti inflammatory benefits. It assists in providing dietary aid to those managing cardiovascular and heart disease.

What is GLA?

GLA (gamma linolenic acid) is an essential fatty acid from the omega 6 family, as is evening primrose.

GLA's and omega 6 supplements should not be used in pregnancy without reference to your doctor.

Udo's Choice Ultimate Oil Blend, addresses the problem of getting the right balance of omega 3 and omega 6 essential fatty acids and are plant based so suitable for vegetarians as well as being GMO free and organic.

Linoleic Acid deficiency causes:

Eczema like erruptions, hair loss, degeneration of the liver and kidneys, behavioural disturbances, excessive sweating and thirst, drying up of glands, susceptibility to infections, poor wound healing, miscarriage in women and infertility in men, arthritis, heart and circulatory problems, growth retardation.

Alpha Linolenic Acid Deficiency

Weakness, growth retardation, impairement of vision, poor learning ability, poor motor co-ordination, tingling in arms and legs, behavioural disorders, depression.

In addition other nutrients are needed for EFA's to perform their roles such as vitamin A, B3, B6, C and E, and the minerals magnesium and zinc.

What will Omega 3 help and what conditions indicate a higher need for Omega 3?

Omega 3 will: Reduce inflammation in your body, keep blood from excessively clotting and causing blockages, maintains the flexibility and fluidity of cell membranes, lowers blood lipids (fats such as cholesterol and triglycerides), prevents thickening of the arteries, recudes chemicals in the blood responsible for inflammation associated with atherosclerosis, improves the body's response to insulin, helps prevent and /or benefits: cancer cell growth, depression and bipolar disorder, ADHD, Huntingtons disease, Lupus, Migraine, Multiple Sclerosis, Obesity, Osteoarthritis, Osteoporosis, cardiovascular disease, type 2 diabetes, fatigue, dry itchy skin, brittle hair and nails, poor concentration, joint pain, constipation, poor stamina, .

Those who take blood thinners should consult their GP before supplementing with Omega 3.

To read books about EFAs please click HERE