The Skinny on Fatty Acids

For many, the talk of fat in our diet strikes fear in us deeply. We've blamed said fats for all the bumps and jiggles on our bodies. But not all fats are created equal. Some are actually good for us!

Essential fatty acids (EFAs) are vital to our overall good health. Some of the important jobs of EFAs are to support the immune system, regulate blood pressure, provide energy, maintain body temperature, insulate nerves and support and protect bodily tissues. Current recommendations are a minimum of 3% of our daily caloric intake should be from EFAs, 5% for children and pregnant and lactating women.

Though EFAs are essential to our good health, our body cannot manufacture them and we must get them through our diet. The typical western diet actually provides us an imbalanced amount of EFAs. For optimum health the ratio of omega-6 to omega-3 fatty acids should be between 1:1 and 4:1, where the typical North American diet is something more like 11:1 to 30:1. The EFAs that we most often consume are actually blocking the conversion process necessary for our bodies to make use of the EFAs.

Excessive saturated fat and cholesterol, processed vegetable oils, and alcohol plus a host of other conditions, like disease, infection and dietary deficiencies (including zinc) are to blame for this disruption. This imbalance in our consumption of EFAs contributes to such long-term health problems as heart disease, certain cancers, asthma, arthritis and even depression.

Two of the most important polyunsaturated EFAs are Linoleic acid (LA) and Gamma-Linoleic acid (GLA). GLA is an omega-6 EFA that is found primarily in plant based oils. LA is also in the omega-6 family and converts to GLA in the body. Good sources of the EFAs are fish oil, flaxseed oil, hemp oil, soya oil, canola oil, chia seeds, pumpkin seeds, sunflower seeds, leafy vegetables and walnuts. EFAs are also a good friend to our skin. They help to reduce inflammation, improve cell function, nourish the skin, protect DNA from damage and even help to treat some skin conditions, like eczema and psoriasis. Omega-6 EFAs help to restore epidermal barrier function and omega-3s help to preserve collagen and elastin.

Linoleic acid has been found helpful in the treatment of acne, psoriasis and sun damaged skin. It also helps to speed healing of the skin and is a natural penetration enhancer which can be used in skin care products in place of polyethylene glycol (PEG). Linoleic acid is found in evening primrose, flaxseeds, pumpkin and mustard seeds, wheatgerm, spirulina and green leafy vegetables. Less of the wrong fat and more of the healthy fatty acids will help to keep your skin looking good and your body feeling great!