Essential Fatty Acids (EFA’s)
EFA’s can be classified into three categories: omega-3, omega-6, and omega-9.
- Omega-3:
Also known as super unsaturated, omega-3 is very beneficial for your body. Alpha linolenic acid (ALA) is the primary omega-3 EFA. However, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are also very important omeg-3 EFAs. All of these are involved in many systems of your body and will help in maintaining or improving blood pressure, cholesterol levels (including lowering LDL and raising HDL), brain and nervous system function, immune system, triglyceride levels and much more.
Where to find omega-3:
Flaxseed oil (flaxseed oil has the highest linolenic content of any food), flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.), canola oil (cold-pressed and unrefined), soybean oil, wheat germ oil, salmon, mackerel, sardines, anchovies, albacore tuna, and others. - Omega-6:
Linoleic Acid (LA) is the primary Omega-6 fatty acid. Most people get enough LA in their diets because the dietary habits of Americans create a higher omega-6 intake than omega-6 or 9. For this reason it is not as crucial to concentrate on this category of EFAs unless there is a therapeutically related reason. - Omega-9:
Also known as Oleic acid, omega-9 is a monounsaturated fat that has been shown to lower heart attack risk and arteriosclerosis, and aid in cancer prevention. Olive oil (extra virgin or virgin), olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazelnuts, macadamia nuts, contain this vital EFA.