What are essential fatty acids and why are they important?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.Essential fatty acids are nutrients that the body cannot manufacture but is very dependent on. Of the important fatty acids, we must obtain omega-3 and omega-6 from our diets. They form the framework of the cellular membranes throughout our bodies. They also regulate the inflammatory response, which is important for effective immunological activity. Their levels are significant for the proper functioning of the brain.
Cellular Integrity
- Membrane Formation: EFAs constitute phospholipid bilayers
- Fluidity Maintenance: Prevents rigid cellular structures
- Nutrient Transport: Enables efficient molecule passage
Neurological Health
- DHA Concentration: 50% of brain phospholipids
- Signal Transmission: Supports neuron communication
- Cognitive Preservation: Prevents memory decline
Deficiency Warning Signs
- Skin Issues: Scaly dermatitis and poor healing
- Vision Problems: Reduced night adaptation
- Immune Weakness: Frequent infections
Today's diet is generally impaired in omega-3 fatty acids while overloaded with omega-6 fatty acids from processed oils. The ratio of one to twenty creates an inflammatory imbalance, which can be reversed by choosing wild salmon over fried foods and olive oil over corn oil. Your heart and joints will thank you.
Vegans encounter obstacles with plant-derived ALA. Algal supplements supply DHA the same way fish oil would, but without fish. Flaxseeds may be consumed with vitamin E-rich almonds to prevent oxidation. I've helped vegan clients maintain their levels using more advanced sourcing solutions.
Suppose you have chronic dry skin or brain fog. In that case, it's essential to keep track of your omega-3 intake, as these symptoms may indicate potential deficiencies. An omega-3 index blood test can objectively assess your level. Most people would benefit from eating fatty fish at least twice a week.
Read the full article: Essential Fatty Acids: Complete Overview
