Getting adequate essential fatty acids in your diet from olive oil and other food sources is important because they protect your health. A deficiency in fatty acids may result in a rash, infection, depression, lowered immunity, poor wound healing and decreased growth in children. Increasing your intake keeps your body healthy and helps it fight diseases. Omega-6 fatty acid comprises 3.5 to 21 percent of olive oil while omega-3 is very low from 0 to 1.5 percent.
Definition
An essential fatty acid is one that your body needs to function, but that it cannot produce on its own, meaning that you must get fatty acids from the foods you eat. Omega-3 and omega-6 are the two primary essential fatty acids. Essential fatty acids are also called polyunsaturated fatty acids, or PUFAs, found mostly in plant foods and fish. Olive oil contains more monounsaturated fats than polyunsaturated fats. Monounsaturated fats lower low-density lipoprotein, or LDL, the cholesterol notorious for causing artery disease.
Types of Essential Fatty Acids
There are three types of omega-3 fatty acids -- alpha-linoleic acid, or ALA, is the primary one and can be converted into the other two omega-3 fatty acids: eicosapentaenoic acid, or EPA, is an anti-inflammatory fatty acid that keeps cholesterol levels healthy, fights depression and prevents cancer, and docosahexaenoic acid, or DHA, is vital for eye, brain and nerve health. Low DHA levels can result in Alzheimer's disease and dementia. There are two types of omega-6 fatty acids. The first is linoleic acid, or LA, and is one that most people have an abundance of in their bodies. Arachidonic acid, or AA, is the type of omega-6 that counteracts the benefits of omega-3 if they are not in balance with each other.
Balance of Fatty Acids
Keeping the omega-3 and omega-6 fatty acids in ratio is important; when it's out of balance it can lead to heart disease. Optimal ratios vary from 5-to-1 to 10-to1 omega-6 to omega-3, but the average American diet contains 14 to 25 times more omega-6 than omega-3, reports the University of Maryland Medical Center. This imbalance means that your body isn't getting the full benefit from the omega-3s. Eating them in ratio offers the maximum benefits to your health.
Health Benefits
Getting a balanced supply of essential fatty acids has profound effects on your health. Adequate consumption promotes healthy development and function of the retina, lowers the risk of heart disease, prevents cancer and diabetes, regulates blood pressure, and treats mental illnesses that include depression, bipolar and schizophrenia.
Pregnancy and Breastfeeding
Adequate essential fatty acid intake is vital during pregnancy for the health of your growing baby. Many obstetricians now prescribe a DHA supplement during gestation to help a fetus's brain and eyes grow normally and as healthy as possible. A nursing infant will get essential fatty acids through her mother's milk so breastfeeding mothers are increasingly being advised to take DHA capsules. Several infant formulas are being fortified with DHA and other fatty acids to support a baby's growing eyes and brain.
Olive Oil and Other Food Sources
Olive oil contains both omega-3s and omega-6s but other sources provide greater amounts. Try sunflower, corn or sesame oil. Fatty fish, such as salmon, mackerel and herring are good protein sources of essential fatty acids. Flaxseeds, walnuts and pumpkin seeds contain essential fatty acids as well. If you feel that your intake is low, talk with your doctor about a supplement.
References
- Linus Pauling Institute: Essential Fatty Acids
- University of Maryland Medical Center: Omega-6 Fatty Acids
- AskDrSears.com: All About Oils
- Physician's Commitee for Responsible Medicine: Essential Fatty Acids
- University of Maryland Medical Center: Omega-3 Fatty Acids
- The Conscious Life: How to Balance Omega-3 and Omega-6 Fatty Acids
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