Essential Fatty Acids are oils or fats that our bodies cannot produce on their own. This means it is “essential” that we get them from our diets, as we cannot survive without them. Omega-3 and Omega-6 fatty acids are the two most commonly deficient essential fatty acids in the standard American diet.

Omega-3 Fatty Acids

The two best sources of Omega-3s are Fish oils and Flax oil.

  • Fish oils are particularly high in two important fatty acids known as EPA and DHA. When choosing a fish oil, find a brand that is tested to be free of contaminants like mercury or heavy metals. Fish oils are available in liquid or capsule form, and are useful for learning disabilities, immune function, blood chemistry, inflammatory diseases, hormone balance, blood clotting, etc.
  • Flax oil is a vegetarian source of Omega-3s and is rich in the fatty acid alpha-linolenic acid (ALA), which the body can convert into EPA and DHA (see above). As with fish oils, flax oil supplementation is useful for stress, cholesterol, triglycerides, hormone balance, energy, immunity, and skin. Others include pumpkin oil, canola oil, and walnut oil.

Omega-6 Fatty Acids

Three good sources of Omega-6 fatty acids are Borage oil, Evening Primrose oil, and Black Currant oil. Each is high in the fatty acid gamma linolenic acid (GLA), which is helpful for healthy skin, hormone balance, PMS, menopause, cholesterol, blood pressure, and inflammatory conditions.

Balancing Essential Fatty Acids

Most nutritionists agree that the best ratio of Omega-3 to Omega-6 in your diet should be 1:2 (one part Omega-3 for every 2 parts Omega-6). However, the typical American gets a ratio of one part Omega-3 for every 20-30 parts Omega-6! This is because of our change in diet from eating grass-fed game and unrefined foods to eating corn-fed livestock and highly processed grains and oils. As many of our diets tend to be too low in Omega-3s, this is the most important for people to supplement with. Good dietary sources of Omega-3s include salmon, trout, halibut, sardines, grass-fed meats, and walnuts – in addition to supplementation with fish oils and/or flax oil.