EFA's, essential fatty acids, are substances in our daily diets that aren't probably very familiar to the average eater. It's time that the average "Joes" out there start paying attention....Why? Their diet may be slowly killing them! Essential fatty acids are starting to get their time in the spot light. Some media outlets are starting to tout the health benefits of this branch of our nutritionary needs, but it's not out there enough yet! Chances are you will not find this helpful information at the local grocery store; you're gonna have to hunt for the real answers. We feel compelled to spread some basic information on the subject to get you started. We are not forcing you into becoming a "foodie", but hoping that you take what you read here seriously and begin taking control of your diets. After all, government-guided dietary guidelines are generalized and don't take into account how different the dietary needs are for each of our own unique bodies. We are all different, and different foods, ratios of macronutrients, and times to eat affect us differently. Pay attention to your own unique metabolism.
Let's keep it basic.....Essential fatty acids are essential because our bodies do not make them. These are things that we have to get from our diets. Easy enough to understand. But, some people out there are scared to death of fats and try to avoid them at all cost, others couldn't care less and eat whatever they want, usually whatever is quick and easy. Both of these approaches are not too smart. There are both "good" and "bad" fats out there in the culinary world, and believe-it-or-not, our body needs fat.....the "good" kind. That's what we're talking about here. EFA's are the "good" fats. The problem with EFA's is that there is such an imbalance in the ways that we are getting them. There are two EFA's that we are concerned with, Omega 3 and Omega 6 fatty acids. The balancing act comes into play because of the fact that Omega 3 reduces inflammation in the body, while Omega 6 promotes inflammation. We are eating way too much Omega 6 in comparison to Omega 3. There needs to be a balance between the two to maintain homeostasis within our immune system. Inflammation is not a bad thing; it's the body's defense mechanism against an injury, infection, or something it sees as not right. The true problem is the condition in the body of chronic inflammation, the repeated process of an inflammed response repeated over and over until this is the constant internal state of the body. This is bad and has been noted as an environment that invites in numerous disease processes.
Experts suggest that we should have a 1:1 ratio of Omega 6 to Omega 3. This is close to what it was probably before farming and cheap grains overtook our food choices. Unfortunately, with today's diet we are consuming anywhere from 11 to 30 times Omega 6 to 3!!! We may be at a ratio of 20:1. This huge imbalance that creates a body riddled with chronic inflammation may explain the last century's rise in diseases such as: asthma, coronary artery disease, different cancers, autoimmune diseases, high blood pressure and cholesterol, diabetes, and depression. There are some studies that suggest diets high in Omega 6 lead to more agression and violence! How are we eating too much Omega 6 you may be wondering? Well, most of the time it's hidden in our foods, and usually in the wrong foods. One of the big guilty parties is partially hydrogenated oils found in so many of the processed foods (cookies, crackers, most snack foods and sweets) and fast foods that seem to be so convenient for families these days. Grains are loaded with Omega 6 too, and that includes the grains that are fed to all livestock such as: cows, pigs, and chicken. This leads the animals' bodies to also be riddled with inflammation, and since we eat them, further increase our intake of inflammation promoting Omega 6.
So, what do you do? These fats are essential, no question that we need them. The answer is that we have to take control, be aware, balance out these vital keys to our nutrition. Omega 6 is found in seeds, nuts, and oils extracted from them. Omega 3 is found in cold water fish (Salmon, Makerel, Tuna, Anchovies, Sardines), fish oil, olive oil, flaxseed oil, eggs, fresh fruit and vegetables, and nuts. We need them both for proper brain function and normal growth and development. We have to watch and plan our food choices better and not get stuck having to cave in to the "convenience" of already prepared processed foods or fast food. We have to stay away from grains. We need to up our consumption of organic fruits and vegetables which are great sources of fiber, vitamins, minerals, and anitoxidants. We need to eat meat like grass-fed beef, wild caught fish, and free-range chicken. We need to stay away from highly processed cooking oils and stick with olive, coconut, avacado, palm, and other "safe" oils. All it takes is a proactive approach, a little research, and the work will lead to a body that feels better and will allow you more capable of fending off the all to common ailments of today, like: heart problems, high triglycerides, depression, and rheumatoid arthritis, to name a few. With today's food choices, it's easy to feel like the guy up in this picture. Just do your best, be aware of your body and under control of your diet.
