Fats historically have received a bad rap when it comes to health and wellness. While not all types of fats are created equal, we do need fat in our diet. Our cells and even hormones are made from fat molecules. Essential fatty acids (EFAs) like omega 3, 6, and 9 are very important in regulating inflammation, building new cells, regulating hormones in the body, and aiding in the production of neurotransmitters. The brain is also nearly 60% fat and essential fatty acids (EFAs) act as messengers in the brain.
The Standard American Diet (SAD) is often high in fats, but typically individuals are consuming the wrong types of fats. Fats labeled as trans, hydrogenated and other saturated fats are correlated with weight gain and poor cardiovascular health.
Aside from omega 3, there are also omega 6 and 9 which do have value but are typically consumed in higher quantities in the SAD diet. We should aim for a balance of the 3-6-9 omega fats.
Signs you may be deficient in Essential Fatty Acids (Omega 3):
- Dry skin, hair nails
- Mood swings or depression
- Dry Eyes
- Excessive ear wax
- Impaired attention and learning [attention deficits, anxiety, restlessness, poor memory, poor concentration]
- Signs of dehydration: increased thirst, dry mouth/throat
- Frequent urination.
- Joint pain and stiffness.
- Allergy symptoms: eczema, asthma, hives, hay fever, etc.
- Infertility
- Weight Gain
- Impaired kidney or liver function
Insufficient intake or imbalance in the consumption of fatty acids leads to an increased risk of:
- Cardiovascular disease
- Cancer
- Diabetes
- Cognitive issues
- Arthritis
- Obesity
- Auto-Immune Disease
How do you correct a deficiency in essential fatty acids? Diet and Supplementation.
- Foods to consume or increase intake:
- Cold-water fish, such as salmon or cod
- Nuts, such as walnuts or almonds
- Avocados
- Olive oil
- Flax seeds
- Grass-fed meats
- Grass-fed butter
At REVIV, we use Metagenics supplements which are third-party tested to ensure what is delivered in the supplement is exactly what is listed on the label. Check out the Metagenics Omegagenics line of omega supplements.
