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What is Essential Fatty Acids (EFA) Supplements?
Essential Fatty Acids (EFA) are required for the formation of healthy cell membranes, the proper development and functioning of the brain and nervous system, and for the production of hormone-like substances called eicosanoids (thromboxanes, leukotrienes, prostaglandins). These chemicals regulate numerous body functions including blood pressure, blood viscosity, vasoconstriction, immune and inflammatory responses. |
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| Humans are able to convert the linoleic and alpha-linolenic acid to longer chain fatty acids, which serve as precursors for eicosanoids.
Eicosanoids formed from arachidonic acid (AA) (omega-6 family) have the potential to increase blood pressure, inflammation, platelet aggregation, thrombosis, vasospasm, allergic reactions and cell proliferation. Those formed from eicosapentanoic acid (EPA)(omega-3 family) have opposing affects (4,5). |
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Omega-6 and omega-3 fatty acids are not interchangeable; we must consume both.
These two families of essential fatty acids compete for enzymes involved in their desaturation, and therefore excessive consumption of foods rich in omega-6 fatty acids may compromise the conversion of alpha-linolenic acid to EPA leading to health issues and disease. Research indicates that essential fatty acid levels in the body and the balance between them may be a vital part of growth and development and in preventing and treating chronic coronary artery disease, type II diabetes, hypertension, arthritis and other immune/inflammatory disorders, and cancer.
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| Essential fatty acids are primarily found in plants. Linoleic acid is found mainly in legumes, grains, nuts and seeds. Alpha-linolenic acid can be found in leafy greens, selected seeds, nuts and legumes. |
An adult consuming 2000 calories could achieve the recommended minimum 3% omega-6 fatty acids and 1% omega-3 fatty acids with 60 calories of linoleic acid (6.7 g) and 20 calories of alpha-linolenic acid (2.2 g). Obtaining 6.6 g of linoleic acid is easy on almost any diet, even those that are very low fat (10-15% fat). Omega-3 fatty acids are not as plentiful in our food supply, and the primary source for most North Americans is fish. Vegetarians and others not eating fish are well advised to include omega-3-rich plants in their diet on a regular basis.
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