Essential fatty acids (EFAs) are, by definition, polyunsaturated fats that are essential to human health and that can’t be manufactured by the body.  There are 2 specific families of EFAs:  Omega-3 and Omega-6 fatty acids. 

(1)   Linoleic Acid is an Omega-6 polyunsaturated fatty acid that can be found in sunflower, safflower, corn, sesame, and other oils.  The modern diet is overloaded with omega-6 fatty acids because of the reliance on grain-based sustenance such as breads, cereals, pastas, and cakes.  To make matters worse, most of the omega-6-rich oils are also either highly processed and/or damaged by handling.

One specific omega-6 intermediate, gamma linolenic acid (GLA), found in evening primrose, has some interesting health-promoting effects in the body.  Unlike most of the other pro-inflammatory omega-6 fats (such as arachidonic acid), GLA converts to prostaglandin E1 (PGE1) which acts as an anti-inflammatory, blood thinner, and blood vessel dilator.  This makes GLA a valuable asset to any healthy supplement program.

(2)   Alpha Linolenic Acid is an Omega-3 polyunsaturated fatty acid that can be found in fatty fishes such as salmon, swordfish, herring, and mackerel as well as in seeds and nuts such as flax seed, walnuts, and almonds.  Studies have shown that the alpha linolenic acid derivatives, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in fish and fish oils dramatically reduce the risk of coronary heart disease.  According to the American Heart Association (AMA), omega-3 fatty acids decrease the risk of arrhythmias (which can lead to sudden cardiac death), decrease serum triglyceride levels, decrease the growth rate of atherosclerotic plaques, and they slightly lower blood pressure.  More important to athletes, omega-3 fatty acids help repair damaged muscle cell membranes, increase insulin sensitivity, and provide building blocks for important prostaglandins and growth factors.

            FLAX SEED OIL vs FISH OIL

When evaluating which source of omega-3 oils to consume, it’s important to acknowledge one very important fact:  All omega-3 fatty acids are not created equal.  While flax seed oil contains the highest naturally occurring source of alpha linolenic acid (ALA)—the parent omega-3 it’s important to remember that ALA must still be converted into the omega-3 intermediates, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).  The problem is that humans don’t convert ALA very readily into DHA and EPA.  Likewise, diets that are rich in trans-fatty acids make this fatty acid conversion even more difficult.   A much better solution is to supplement with fish oils since they already contain rich, naturally occurring, sources of both DHA and EPA.  Remember, it’s the DHA and EPA that provides all the valuable cardio-protective effects.

Note, before purchasing any fish oil supplement, make sure it’s in local apharmaceutical grade to ensure that it’s pure and free of environmental toxins.