What are Essential Fatty Acids?
Essential Fatty Acids (EFAs) are considered “essential” because they are needed for optimal health, but cannot be produced by our bodies. They must be consumed daily through diet or supplementation. These EFAs reside in our cell membranes, where they impact biological processes, such as cell division. Everything from brain development, vision, nervous system, skin health, joint health, cardiovascular helath, and even mood is affected by EFAs. With adequate intake of EFAs, cells function properly. There are two classes of EFAs: omega-3 fatty acids and omega-6 fatty acids.
What are Omega-3s?
Omega-3 fatty acids include Alpha-Linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA). All are from the family of “good fats,” or polyunsaturated fatty acids (PUFAs) that are beneficial to our health and essential to our diets. ALA can mostly be found in green leafy vegetables, flax and chia seeds, as well as walnuts. EPA & DHA are the most effective omega-3s and can be found in oil-rich fish, including salmon, mackerel, and sardines, as well as in algae and krill oil.
What are Omega-6s?
Omega-6 fatty acids include Linoleic acid (LA), Gamma-linolenic acid (GLA – which we discussed in depth in our blog on borage), and Arachidonic acid (AA). Palm, soybean, canola, and sunflower oils are all significant sources of omega-6. It’s also found in poultry, eggs, nuts, cereals, and some wheats and breads. There is a great deal of controversy in the food industry and among nutritionists about omega-6 in the form of LA & AA. The Western diet is overwhelmed by too much of these two types of omega-6, which promote inflammation and increase blood clotting. We’ll talk more about this later.
Omega-3 and Children
EPA & DHA are essential for healthy fetal, infant, and child development. Research has linked these two EFAs to overall brain health, but is consistently showing that fish oil is associated with learning ability, memory, and language. There is strong scientific evidence that both EPA & DHA contribute to higher cognitive performance in infants, toddlers, and children, as observed by improvements in intelligence scores. Also, EPA & DHA are beneficial for mood and behavioral health, which promotes learning in the school environment. There is increasing evidence the EFA deficiencies may contribute to neurodevelopmental disorders, which is why it’s important to ensure that children have enough of these essential fatty acids in their daily diet. With adequate intake of EFAs, children grow to their fullest potential.
This is not to say that Omega-3s are unimportant in adults. Both EPA & DHA have been linked to health in many body functions that tend to become vulnerable as people age. Circulation, blood pressure, healthy eyes, nervous system, mood, immune system, anti-inflammatory pathways, as well as memory & learning are all supported by Omega-3s.
The Omega-3:Omega-6 Balance
There are two families of EFAs: omega-3 & omega-6. Each has different effects on normal human physiology. Generally speaking, omega-6s have been shown to promote inflammation and increase blood clotting, while omega-3s support key anti-inflammatory pathways, promote normal blood flow, and support immune function. Keeping these normal functions in balance is an important component of good health and is facilitated by consuming a relatively equal ratio of omega-3 and omega-6.
Unfortunately, the modern Western diet has dramatically upset the ratio of Omega-3s to Omega-6s. We consume too much omega-6 from refined seed oils, processed foods, and meat. Our consumption of plant-based and marine-based omega-3s is way too low, in comparison. Some experts estimate that Americans, including children, consume at least 20 times more omega-6 than omega-3!
Because of the imbalanced EFA ratio even in the healthiest of Western diets, supplementation is the best way to restore EFA balance. A high-quality purified fish oil supplement is the best source of the important omega-3s that we’re missing (EPA & DHA). Research shows that restoring EFA balance helps support normal physiology, including healthy brain, healthy heart, and healthy vision, especially in children.