Essential fatty acids (EFA) are poly-saturated fatty acids (PUFA) like omega-3 (fish oil and flax oil) and omega 6 (olive oil). EFA are necessary for energy in the body, but also very important for cell membrane, hormone and neurotransmitter function and gene expression. It also play an important role in reducing inflammation in the body which is part and parcel of may of our chronic diseases like cancer, arthritis, and depression.
When EFA are metabolised into the body, it becomes EPA and DHA, which is very important for internal signalling molecules (prostaglandines, thrombozanes), this an assist in reducing inflammation.
The balance between omega-3 and omega-6 is key. The desired ration should be 3:1 Both are necessary to keep our body happy and healthy.
Signs of EFA deficiency? Itchy, dry brittle skin and nails, eczema, ADHA, asthma
EFA impact on disease:
- Scientific evidence for Omega-3 reduces the risk of cardiovascular disease as it reduces triglyceride levels in the blood, changing cholesterol balance (reducing concentration of LDL), reducing inflammation in the body.
- Has an impact on insulin levels as it improves insulin sensitivities
- EFA and brain functioning: EFA is necessary for a healthy brain functioning by assisting neurotransmitters.
- ADHA, dyslexia, – is correlated with omega-3 deficiency
- Depression is also linked to low omega-3 levels
Sources of EPA:
- omega-3: Fish and seafood, seaweed, flax oil and seeds, hemp seed
- omega 6: sesame seeds, sunflower seeds, hemp seed, wheat germs
- 2 tbs Flax seeds
- 1 tbs sunflower seeds
- 1tbs pumpkin seeds or hemp seeds
- 1tbs sesame seed
- Preferably soak for 1-2 hrs. Dehydrate
- Grind it a high-speed blender or coffee grinder
- Drizzle on food or smoothies.
- Add to muffins and breads
– Or eat some Raw Sprouted Crackers.