Essential Fatty Acid (EFA) Deficiency is Epidemic!

EFA deficiency results from an imbalance of the omega 3 fats (i.e., cold water, fatty fish, flax, and walnuts) and omega 6 fatty acids (i.e., safflower, sunflower, canola, cottonseed and soy oil).

Omega 6 oils are in all processed foods, and this is one reason for the omega 3 to omega 6 imbalance in this country. We eat too many processed foods and therefore, consume too many omega 6 oils.

Also, natural and healthy sources of omega 6 oils are found in grains and nuts and seeds, so we can get them unadulterated in our diet. However, many Americans are not eating a whole food diet, so they are missing acquiring these nutrients from a healthy food source.

It is important to know that omega 3 and omega 6 fats are sensitive to heat, light and oxygen. When we consume processed foods with these oils, we are consuming rancid fats. Yuk!

Rancid fats do not smell because they have been deodorized by the food industry, so you will not notice this issue. Oxidation and rancidity from the omega 6 fats can contribute to a host of health conditions.

The result of EFA deficiency is inflammation!

This can manifest in many ways such as depression, immune dysfunction, allergies, and endocrine issues. Inflammation is a healthy immune response, but we also need to anti-inflame.

Also, overconsumption of omega 6 fats blocks the omega 3’s needed for brain health. Sixty percent of our brain is made up of healthy fats, so we want to provide our brain with the best fuel possible. Chronic inflammation in the brain interferes with neurotransmitter functions.

Pro Tips:

• Never cook with omega 3 or 6 fatty acids.
• Animals are now fed grains high in omega 6 fats, so we are “eating what they eat” unless we consider incorporating grass fed meat into our diet.
• If you do not like fish, taking a fish oil supplement is key to getting your omega 3 fatty acids.
• Prostaglandins are hormone-like substances our body needs. We need the proper balance of omega 3 and omega 6 (1 to 4 ratio) fatty acids for prostaglandins to do their job of regulating inflammation. Many eating the standard American diet (SAD), have ratios way out of balance, like 1 to 20 versus a ratio of 1 o 4.

Tips for EFA Balance:

• Make your own salad dressing using olive oil and vinegar. Also, brands like Braggs and Primal Kitchen use healthy oils only.
• Take fish oil or cod liver oil if you do not eat cold water, fatty fish such as salmon, sardines, herring or mackerel at least 2x a week.
• Read labels or even better buy food without labels!
• Cook with olive oil, coconut oil, peanut oil or sesame oil. Do not smoke the oil but instead cook at medium low heat.

Correcting an essential fatty acid deficiency takes some time, however, many people will start to see benefits in skin, mood and inflammation sooner than later!