Essential fatty acids are a type of nutrients found in foods. They are called essential because they cannot be produced by the human body. As a result, they must be obtained in the food we eat, or we shall become deficient in them. There are seven (7) major groups or classes of food nutrients. These are:
- Carbohydrates.
- Proteins.
- Fats and Oils.
- Vitamins.
- Minerals.
- Dietary fibre.
- Water.
Essential fatty acids fall under Fats and Oils (or triglycerides). However, unlike other fats, essential fatty acids are polyunsaturated, meaning that they are liquid at room temperature and have fewer hydrogen atoms. Polyunsaturated and unsaturated fats are therefore oils while saturated fats are solid fats. Although polyunsaturated and unsaturated fats are both oils (liquids) at room temperature, polyunsaturated fats have fewer hydrogen and are healthier as they remain more stably liquid at higher temperatures than unsaturated fats. Saturated fats are dangerous to our health because they solidify inside the body and settle in the arteries and veins. By settling in the arteries and veins, they make them hard (called arteriosclerosis) and clog the arteries and veins (called atherosclerosis), impeding the flow of blood.
When the veins and arteries become clogged by these saturated fats, they slow down or stop the flow of blood. This affects the cells and tissues in the brain, limbs, and other internal organs that need the blood, oxygen, and nutrients. This is the cause of strokes, hypertension, heart attacks, kidney failures, deep-bone thrombosis, etc. These saturated fats also cause inflammation in the body, which leads to diabetes and cancers. Therefore, most deaths that occur in the world are caused by these saturated fats, which are mainly found in animal foods and products. This is why clinicians, scientists and nutritionists are advising the use of more green leafy vegetables, fruits, nuts, seeds, and unpolished cereals/grains as food.
What are Omega 3 and 6 fatty acids?
Essential fatty acids, which are polyunsaturated, are therefore very healthy for the body as they do not cause the diseases mentioned above. There are mainly two types of essential fatty acids: omega 3 and omega 6 fatty acids. The difference between these two types of essential fatty acids is in their chemical structure, which also affects their functions in the body. They are important for:
- Building and maintaining a healthy body.
- Cell wall structure.
- Energy source.
- Keeping the heart, lungs, blood vessels, and immune system working properly.
- Binding to receptors in cells that regulate genetic function.
- Omega-6s help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.
- Omega-6s are used to:
- Reduce the risk of heart disease.
- Lower total cholesterol levels.
- Lower “bad” (LDL) cholesterol levels.
- Raise “good” (HDL) cholesterol levels.
- Reduce cancer risk.
- Keep blood sugar in check by improving the body’s sensitivity to insulin.
Therefore, essential fatty acids are associated with several health benefits, including:
A. Reduced risk of inflammatory diseases and depression.
B. Improved blood sugar levels, inflammation, and heart disease risk factors in people with metabolic syndrome.
C. Helping prevent heart disease and stroke.
D. Helping control lupus, eczema, and rheumatoid arthritis.
E. Playing protective roles in cancer and other conditions.
What are the sources of essential fatty acids?
The body can not produce the amount of omega-3s needed to survive, so they must be obtained from food or supplements. Rich natural plant-based sources of omega-3 include:
- Flaxseed or flaxseed oil
- Soya beans 🫘
- Avocado 🥑
- Walnuts or walnut oil
- Beans and peas🫛
- Hemp/marijuana seeds or oil
- Canola oil
- Sunflower 🌻 seeds or oil
- Pumpkin seeds
- Almonds (are also rich in omega 6 fatty acids)
- Peanuts (groundnuts) 🥜
- Olives 🫒 and olive oil
- Green leafy vegetables
What happens if you do not have essential fatty acids?
The absence of essential fatty acids has been associated with several bodily defects and maladies including:
A. Earwax build up
B. Skin irritation and dryness
C. Depression and anxiety
D. Dry eyes
E. Joint pain and stiffness
F. Changes to hair, including dandruff
G. Brittle nails
H. Insomnia
I. Brain fog
J. Poor memory
K. Difficulty concentrating
Can I reverse essential fatty acids deficiency?
Yes. An omega 3/6 deficiency can be reversed by either taking supplements or foods rich in omega 3/6. These foods have been listed above. It takes approximately six (6) months for the effects of omega 3/6 deficiency to be reversed.
Can Omega-3/6 deficiency cause dementia, Alzheimer’s and Parkinson’s disease?
No. There is no research to prove that omega 3/6 deficiency causes dementia, Alzheimer’s or Parkinson’s disease. Anyone who is diagnosed with omega 3/6 deficiency can take the foods listed above to reverse any symptoms of omega 3/6 deficiency listed above.
I am a vegetarian. Should I take supplements, eggs or fish to get omega 3 or 6 fatty acids?
No. It is not necessary if you do not want to. You can get omega 3/6 fatty acids from several plant-based sources listed above.
Do vegans and vegetarians get dementia, Alzheimer’s or Parkinson’s disease because they lack omega 3 or 6 fatty acids?
No. Essential fatty acids’ deficiency do not cause dementia, Alzheimer’s or Parkinson’s disease. Indeed, most people who get dementia, Alzheimer’s or Parkinson’s disease are people who consume large amounts of meats, fish, eggs, and other animal products. If an absence of omega 3 or 6 causes these diseases, then non-vegans or non-vegetarians will never get dementia, Alzheimer’s or Parkinson’s disease.
