Essential Fatty Acids

by Betty Mitchell RN BSN
Parish Nurse, Emmanuel Bethel Church, Royal Oak Michigan

There are some fatty acids we need for our body to build healthy cells and maintain brain and nerve functioning properly. Two of the good polyunsaturated fats are omega-3 and omega-6. Since our bodies cannot produce them, nor can they be stored in our bodies, we need to be sure our daily diet contains enough through the food we eat.

Omega-6 comes from plant sources such as corn oil, soybean oil and sunflower oil in addition to nuts and seeds. Omega-3s are found in fatty fish such as salmon, mackerel and tuna as well as from walnuts and flaxseed.

Since polyunsaturated fats are thought to be good for lowering the risk of heart disease and possibly other conditions, it is important to include them in your diet.

Some ways to include more omega-3 and omega-6 in your diet include adding more nuts to your diet, either as a snacks or include them in your meals. Eating fish will help increase your omega-3 levels. If you cannot eat fish, other sources of omega-3 include flaxseed oil, walnuts and green leafy vegetables.

Many people eat more omega-6 found in vegetable oils and processed foods. The recommendation is there be a ratio between the amount of omega-6 and omega-3 consumed to be of benefit to your body.

More omega-3 should be consumed daily than omega-6. Reading the nutrition panel on food packaging will help you determine if you are consuming more polyunsaturated fats and less saturated foods.

Switching from saturated fats such as butter and cream to unsaturated fats such as vegetable oil and low-fat dairy products will also help in lowering your cholesterol levels.

Source: www.webmd.com; www.heathline.com