Essential fatty acids, or EFAs, are fats that your body requires for proper growth, development, and brain function. However, your body does not make these fats, and therefore you must obtain them from your diet. There are two types of essential fatty acids, omega-3s and omega-6s. Omega-3 fats can be found in flax seed, flax seed oil, fatty fish, walnuts, and walnut oil. Omega-6 fats can be found in many vegetable oil sources. According to the Linus Pauling Institute, the adequate daily intake for omega-6 fats is 1.7 g in adult males and 1.2 g in adult females. You must also consume these fats in a balanced ratio. Omega-6 fats act to increase inflammation, while omega-3s can decrease inflammation. The University of Maryland Medical Center, or UMMC, recommends that you consume a ratio of between 2 to 1 and 4 to 1 of omega-6s to omega-3s. These essential fats can provide many health benefits to your body.
Role In Cholesterol Health
According to UMMC, the Mediterranean diet is a good example of a dietary regimen that balances omega-6 and omega-3 intake. This diet emphasizes omega-3s, including fish, whole grains, nuts, seeds, and fruits and vegetables, while focusing less on foods rich in omega-6s, such as meats. People who follow this diet have shown higher HDL, or "good" cholesterol levels in their blood, according to UMMC. Inuit Eskimos, who consume high quantities of fish rich in omega-3 fats, have shown high levels of HDL cholesterol and low levels of fats in their blood, according to UMMC. A high level of the "good" cholesterol, the cholesterol that helps remove LDL, or "bad" cholesterol, from your blood, can have a positive impact on the health of your heart.
Role In Colorectal Cancer
Omega-3 fatty acids may play a role in decreasing your risk for colorectal cancer. According to UMMC, Eskimos, who consume high amounts of omega-3-rich fish, have a low rate of colorectal cancer. If you have colorectal cancer, you can consult your doctor about taking supplements. Research has shown that taking fish oil, a source of omega-3 fats, on a daily basis may aid in delaying the progression of colon cancer in its early stages.
Helpful For Allergies
Omega-6 fatty acids are commonly used for allergies, according to UMMC. Supplements or food may be beneficial, including evening primrose oil. However, there is no scientific evidence that taking omega-6 fats can aid in decreasing allergy symptoms. More research is required to establish a connection. You should consult your doctor before taking supplements.
Treatment For Multiple Sclerosis
Omega-6 fatty acids may be helpful for multiple sclerosis, a progressive neurodegenerative disorder that can lead to muscle loss, fatigue, cognitive problems, and inability to walk. UMMC says that evening primrose oil, rich in omega-6s, may be a useful treatment, in combination with standard therapy, for multiple sclerosis. No scientific evidence has confirmed this benefit. You should consult your doctor to see if supplementing with omega-6s can benefit you.
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