Fabulous fats

Rude Health takes a look at the health benefits and best dietary sources of essential fatty acids

Essential fatty acids, or EFAs, play a vital role in maintaining overall health, from heart and brain function to skin vitality and inflammatory response. But what exactly are essential fatty acids, and where can you find them in your diet? Here, we delve into the various health benefits of EFAs and explore some of the best dietary sources.

An essential nutrient

"The clue is in the name – EFAs are essential!" says Sally Smith, owner of Open Sesame Health Foods in Ennis, Co. Clare. "We often see customers on calorie-controlled diets who are trying to steer away from all fats without realising that they are depriving their body of an essential nutrient."

"EFAs are fatty acids that our body cannot create itself. Therefore, we rely on absorption of them from the foods in our diet," adds Kelly Gleeson of Kelly Gleeson Nutrition & the Quay Coop Health Store, Cork City. "A lack of good quality essential fatty acids could affect every system in our body."

What are essential fatty acids?

"The two primary categories of EFAs are omega-3 and omega-6 fatty acids," says Gerald Colfer of Only Natural in Wexford. "While both are critical for health, they must be consumed in a balanced ratio to optimise their benefits."

Omega-3

"Omega-3 fatty acids are anti-inflammatory and essential for brain health, nervous system health, heart health, immune function and hormonal regulation to name a few things," says Kelly Gleeson.

"The most significant omega-3s include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA)," says Gerald Colfer. "ALA is found in plant sources such as flaxseed, chia seeds, and walnuts, while EPA and DHA are predominantly found in fatty fish like salmon, mackerel, and sardines."

Omega-6

"Omega-6 fatty acids, particularly linoleic acid (LA) and arachidonic acid (AA), are essential for brain function, muscle growth, and hormone production," says Gerald Colfer. "These fats are commonly found in vegetable oils (such as sunflower, safflower, and corn oil), nuts and seeds. While omega-6 fats are essential, it's important to consume them in moderation and balance with omega-3s to prevent excessive inflammation."

Getting the balance right

"The typical Western diet is much more omega-6 dominant," says Kelly Gleeson. "The ideal omega-3 to omega-6 ratio would be 2:1."

"Given the challenges of achieving the right balance of EFAs through diet alone, supplementation can be an effective strategy," says Gerald Colfer. "Fish oil supplements are a popular source of EPA and DHA, while flaxseed oil provides a rich source of ALA. For those who prefer plant-based options, algae oil is an excellent alternative for DHA."

Health benefits of essential fatty acids

• Cardiovascular Health: "Omega-3 fatty acids, especially EPA and DHA, have been shown to lower triglycerides, reduce blood pressure, and decrease the risk of heart attack and stroke," says Gerald Colfer.

"They help maintain the elasticity of blood vessels and prevent the formation of arterial plaques."

• Brain Function: "DHA is a critical component of the brain's structure and function. Adequate intake of DHA is associated with improved cognitive function, memory, and mental health. It is particularly important during pregnancy and early childhood for proper brain development."

• Anti-inflammatory Properties: "Omega-3s are potent anti-inflammatory agents," says Gerald. "They help reduce the production of inflammatory molecules and have been beneficial in managing conditions like rheumatoid arthritis, asthma and inflammatory bowel disease."

• Skin Health: "EFAs contribute to maintaining healthy skin by regulating oil production, improving hydration, and reducing acne and eczema symptoms."

Top tips

"Incorporate essential fatty acids into your everyday diet by making a dressing with a good seed oil such as flaxseed oil, adding herbs and balsamic vinegar to it and keeping it in the fridge," says Frederika Le Cain, owner–manager of Loop de Loop Health Store in Castletownbere, Co Cork. "Give it a good shake up and use as your vinaigrette."

"When you are looking for a good omega-3 to help you with your eye health, fish oils really are the best," says Frederika. "But if you suffer from heartburn and are prone to getting a fishy aftertaste from your omega-3 supplements then try and switch to a krill oil. Krill oil is lighter and has no after taste."

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