The essential nutrients can change the normal operation of the body if there is a deficiency or an excess. When we get too much iron, for example, we develop excess oxidation. Sometimes the body itself can get rid of overloads of these essential nutrients, like in the case of vitamin C. Sometimes it cannot and we become intoxicated with them.
From the above, the definition of ESSENTIAL fatty acids can be easily understood. Any fatty acid who´s absence affects the normal operation of the body and cannot be produced by the body, fits the definition of ESSENTIAL fatty acid. They have to come from food.
There are two kinds of essential fatty acids: Omega 6 and Omega 3. They are derived from linoleic and alfa linolenic acids, respectively. When discovered, early last century, they were called Vitamin F. Later they were reclassified as fats.
Omega 6 fatty acids basically come from all grains, grain oils and many vegetables. Omega 3 fatty acids are found in some plants, in some vegetables, in small quantities, and in bigger amounts in cold water fish or oily fish; salmon, rainbow trout, sardines, and mackerel, as well as flax, pumpkin seeds, soy, canola oil and walnuts.
It is important to keep in mind that one of the big differences between omega 6 and omega 3 fatty acids is the availability in the market. Omega 6 fatty acids are normally in abundant supply because they are easily stored, and they don’t rapidly go rancid at normal temperatures. Omega-6 oils are more abundant in corn, and other vegetable oils, which are used in frying foods, and are hydrogenated to produce margarine and other cooking oils.
They also prove to have a longer shelf life than omega-3 fatty acids, and as such the omega-3 fatty acids are removed from most processed foods today. By contrast, omega 3 fatty acids are difficult to maintain and expensive to buy. As a result we are overloaded with omega 6 fatty acids; they are ever present in our diets. Even if we don’t want them, they are almost impossible to avoid.
We could not complete this page about the definition of essential fatty acid without some words about the important FUNCTIONS of essential fatty acids. The fatty acids ingested in the diet are present in every cell of the body. Omega 6 and omega 3 fatty acids form in the cells hormone-like compound called eicosanoids.
There are omega 6 and omega 3 eicosanoids, which are also called bad and good eicosanoids, respectively. According to the omega 6 and omega 3 supply in your diet, you produce more or less good or bad eicosanoids. That is why it is crucial to have a proper balance of omega 6 to omega 3 ratios; close to 1 to 1.
We can see very clearly how important is to have a balance of good and bad eicosanoids. For example, we don’t want to have too much blood clotting which could make us prone to heart attacks. Nor do we want to have little clotting, in case we have an accident.
The same happens with the other eicosanoids, a good balance is significant. We can see now what goes on in our body when we eat pasta, breads, cakes, corn oil, etc. They are all full of omega 6. Since the vegetables we eat already have omega 6 in proper amounts, when we overdosed in omega 6 rich foods, like our modern diets do, day after day, we become sick. For more see my page on Omega 3 benefits. These essential fatty acids eicosanoids balance affects EVERY function of our body:
Degenerative diseases, like heart disease, cancer, diabetes, accelerated aging, etc., are driven by this important balance in the omega 6 to omega 3 ratio.
We could not finish this page about the definition of essential fatty acids without some final suggestions about how to maintain proper eicosanoid balance.
Take 20-30 minutes of sunlight everyday (hopefully while exercising). See my page on exercise for a better explanation on the benefits of sunlight. In order to buy supplements do it from Vita wellness Pro, Vitamins, Health Supplements & Protein Powder in UK
