CELL FOOD
The Lows and Highs of
Essential Fatty Acids By Charlotte Meschede - Nutritionist
As nutritionists and other medical professionals interested in nutrition, we glibly refer to essential fatty acids without realizing that many people have no understanding of what these nutrients are, where we find them, and most importantly of all, why they are called essential! Essential fatty acids are called ‘essential’ because the human body cannot manufacture them from other compounds and are required for health. There are two families of EFAs, omega-3 and omega-6. From conception through to maturity the essential omega 3 fatty acids, eicosapentaenoic acid (EPA) docosahexaenoic acid (DHA) make unique and irreplaceable contributions to overall brain and nervous system functioning. The other essential omega 3 fatty acid is called a l p h a - linolenic acid (ALA) and occurs naturally in the oils of some nuts and seeds such as walnuts, flax, chia and sunflower seeds, whereas EPA and DHA occur naturally in fatty fish and other seafood as well as algae1. Therefore, ALA is a plant-based fatty acid, whilst EPA and DHA are predominantly found in fish (especially fatty fish such as
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sardines and mackerel) as well as in the food that these fish eat, which is algae and plankton. Omega-3 and omega-6 fatty acids make compounds called eicosanoids, which are important hormones that control the immune system, the nervous system and are a precursor to the formation and functioning of many other hormones in the body. However, it is important to note that omega-3 fatty acids function very differently from omega-6 fatty acids and, in fact, they may produce opposite effects which is why it is important to balance the ratio between the two. Eicosanoids from omega-3 fatty acids tend to promote heart health, whilst eicosanoids from the omega-6 fatty acids are more involved in the immune system, inflammation and blood pressure2. ALA serves as a precursor for EPA and DHA, so even vegetarians can obtain these EFAs in their food.
