The Importance of Essential Fatty Acids

September 16-20 is National Malnutrition Awareness Week. You may be thinking, "Why is she blogging about malnutrition from a weight loss practice?". Malnutrition in the Standard American Diet often stems from a reliance on processed and fast foods, which are high in calories but low in essential nutrients. Despite the abundance of food available, many people face "hidden hunger," lacking vital nutrients like vitamins, minerals, and fiber. This can lead to deficiencies in key nutrients which contribute to chronic health issues like obesity, heart disease, poor immune function, and poor bone health, to name a few. Each day this week we will be discussing common nutrient deficiencies in the American diet. Next up: Essential fatty acids.

What Are Essential Fatty Acids?

Essential fatty acids (EFAs) are fats that our bodies need but can’t make on their own, so we have to get them from the food we eat. There are two main types:

1. Omega-3 Fatty Acids: These are found in fish like salmon, mackerel, and sardines, as well as in walnuts, flaxseeds, and chia seeds. Omega-3s help with brain health, reduce inflammation, and are good for your heart.

2. Omega-6 Fatty Acids: These are found in vegetable oils like corn, sunflower, and soybean oil, and in many processed foods. Omega-6s help with the immune system, but too much can cause inflammation.

Both omega-3 and omega-6 fats are important, but we need them in the right balance. Unfortunately, the Standard American Diet has way too many omega-6s and not enough omega-3s, which can lead to health problems.

Why Are Essential Fatty Acids Important?

EFAs help with many important things in the body:

• Brain Health: Omega-3s, especially DHA, are important for brain function. If you don’t get enough, it can lead to problems with memory, concentration, and mood.

• Heart Health: Omega-3s and omega-6s both affect cholesterol and inflammation. Omega-3s are especially helpful for reducing the risk of heart disease, heart attacks, and strokes.

• Inflammation: While omega-6s help with inflammation, too much of them and not enough omega-3s can cause chronic inflammation, which is linked to many diseases.

• Skin and Hair Health: EFAs help keep your skin healthy and hydrated. If you don’t get enough, you might have dry, flaky skin or brittle hair.

How to Fix Essential Fatty Acid Deficiency

The good news is that you can fix this problem by making better food choices. Here’s how:

1. Eat More Omega-3-Rich Foods: Try to eat more foods with omega-3s, like salmon, sardines, chia seeds, flaxseeds, and walnuts.

2. Use Healthier Oils: Instead of oils that are high in omega-6s, like corn or soybean oil, use olive oil, avocado oil, or coconut oil.

3. Cut Back on Processed Foods: Reduce the amount of processed foods you eat and cook more meals from fresh ingredients at home.

4. Choose Grass-Fed Animal Products: If you eat meat and dairy, try to buy products from grass-fed or pasture-raised animals, which are higher in omega-3s.

5. Take Omega-3 Supplements: If you can’t get enough omega-3s from food, consider taking a fish oil or algae supplement to help balance your levels.

Check back with us tomorrow, we will be taking on Vitamin B deficiencies.