| The Healthy Benefits of Omega-6 and Omega-3 EFAs As the name implies, essential fatty acids (EFAs) are nutrients that are as essential for a healthy body as vitamins and minerals. Omega-3 and Omega-6 polyunsaturated fatty acids are two EFAs that cannot be manufactured in the human body and must be obtained through foods. Sources of omega-3 fatty acids include flax seed and fish oil. Sources of omega-6 fatty acids include corn, soybean, safflower, and sunflower oil. A constant supply of these EFAs in the right balance ensures proper production of prostaglandins, beneficial hormone-like compounds that affect virtually every system in the body. They regulate pain and swelling, help maintain proper blood pressure and cholesterol levels, and promote fluidity in nerve transmission. Unfortunately, the average diet in industrialized countries like the U.S. is extremely unbalanced when it comes to eating the ratio of omega-3 to omega-6 that is required for optimal health. EFAs for a Healthy Heart and Sharp Mind Many studies show that essential fatty acids help keep our hearts healthy and minds sharp, and have many other benefits. They have been shown to help: - Nourish the active tissues of our bodies such as the brain and eyes, heart, kidneys and adrenal glands
- Support a healthy inflammatory response
- Nourish hair, skin and joints
- Promote positive mood and well-being
- Maintain energy production, circulatory health and a healthy metabolism
- Support cellular communication, immune function, nervous system, reproduction and fertility
It is important to note, however, that omega-3 and omega-6 each have different functions and each produce different hormone messengers. Omega-6 stimulates inflammation; omega-3 reduces it. Omega-6 raises blood pressure; omega-3 lowers it. Omega-6 makes your blood clot; omega-3 keeps it from clotting. Omega-6 oxidizes cholesterol in your arteries, which can clog them; omega-3 acts as an anti-oxidant. The two compete for the same space in our cells, brains, nerve endings, and for the same enzymes, so a flood of one can keep the other from doing its job. They must be consumed in the proper balance for maximum health benefits. Are You Getting a Healthy Balance of Omega-3 and Omega-6? Unless you are taking an omega-3 supplement, the answer is probably no. Research shows that Americans consume from 10 to 20 times more omega-6 than omega-3 while a ratio of 4-to-1 or even 2-to-1 is considered optimal. This shift from a healthy to an unhealthy omega balance in our diet has taken place in the last 70 years as we began making and consuming more and more oils made from grains. These oils now make up more than three-quarters of the oils and fats we eat. That's why today, even the most conservative medical authorities urge Americans to add omega-3 rich fish oil to their diets. Increasing the amount of omega-3 in the diet has been associated with: - Preventing heart disease and fatal heart attacks
- Improving brain and vision development
- Lowering blood pressure
- Fighting inflammation, arthritis and asthma, maybe even cancer
- Helping the body use insulin and fend off obesity
- Relieving depression
In fact, some scientists believe that the overbalance of omega-6 in our diets is a primary cause of American obesity, diabetes and clogged arteries in spite of our emphasis on limiting saturated fat in our diets. Getting Your Omega-3s Fish is one of the most abundant sources of the beneficial omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). But Americans generally do not eat fish on a regular basis or eat farm-raised fish, which lacks a significant amount of EPA and DHA. And, eating fresh fish often means you are also eating toxins such as dioxins and PCBs that are concentrated in our waters. Age, poor diet, alcohol consumption, low levels of certain vitamins and minerals, some prescription drugs, compromised immune status, and a diet high in trans-fatty acids (fast food, baked goods) can also reduce absorption of omega-3. Most physicians and researchers now recommend (and use) purified, concentrated fish oil supplements such as Ultimate Omega as the best source of adequate quantities of toxin free omega-3 EPA and DHA. For American Heart Association recommendations, click here. For more research about the benefits of omega-3, click here. SOURCES: Omega-3 Information Service, American Academy of Family Physicians, Nordic Naturals and The Anti-Inflammation Zone by Dr. Barry Sears. We recommend reading The Anti-Inflammation Zone, by Dr. Barry Sears, to learn more about the benefits of fish oil and appropriate doses. For a fish oil supplement, we also recommend Ultimate Omega, which is highly concentrated, purified and certified to be toxin free. | 
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