To Your Health
September, 2008 (Vol. 02, Issue 09) |
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What Are EFAs?
Essential fatty acids are two families of polyunsaturated fats: omega-6 and omega-3. They are called essential because they can't be made by the body and must come from the diet. EFAs have three primary functions. They regulate cellular processes, influence membrane function and integrity, and produce hormones.
It's important to get the proper balance of omega-6 fatty acids to omega-3 fatty acids in your diet. Most Americans have high intakes of omega-6s and low intakes of omega-3s, as many processed foods are rich in vegetable oils that contain omega-6 fatty acids. There are three types of omega-6 fatty acids: linoleic acid (LA), gamma-linoleic acid (GLA) and arachidonic acid (AA). Both LA and AA are abundant in the food supply. However, most people don't get enough GLA in their diets. GLA, found in blackcurrant seed oil, borage oil and evening primrose oil, is important in producing cell-signaling molecules called eicosanoids. Eicosanoids help regulate inflammation in the body. Some studies have shown GLA to be beneficial for rheumatoid arthritis, cardiovascular disease, and certain inflammatory skin conditions like eczema or psoriasis.
Fats at a Glance
Saturated Fats
| Types | How does it affect my health? | Examples of foods and oils. |
| Short-chain saturated fats | Readily metabolized by the body for energy | Butter, coconut oil, palm kernel oil |
| Medium-chain saturated fats | Also metabolized for energy, not associated with raising cholesterol or linked to heart disease | Coconut oil, palm kernel oil |
| Long-chain saturated fats | Associated with raising LDL (bad cholesterol) and linked to increased risk of heart disease. Not readily metabolized | Meats, especially red meats |
Unsaturated Fats
| Types | How does it affect my health? | Examples of foods and oils. |
| Monounsaturated fats | Helps to reduce LDL cholesterol, can lower risk of heart disease and stroke, provides nutrients to help develop and maintain the body's cells, typically high in vitamin E | Olive oil, canola oil, peanut oil |
| Polyunsaturated fats | Helps to reduce LDL cholesterol, can lower risk of heart disease, provides the essential fats omega-6 and omega-3 which your body can't produce on its own | Corn oil, flaxseed oil, safflower oil, sesame oil, blackcurrant seed oil, borage oil, sunflower oil, evening primrose oil and fatty fish oils |
