Essential Fatty Acids (EFAs) are unique in their beneficial qualities and near absence in our modern diet. EFAs play an important role in human nutrition and health. They are called “essential” because the body cannot manufacture these vital polyunsaturated fats; they must be obtained from the diet. There are three types of EFAs: omega-6, omega-9 (both of which are plentiful in our diet), and omega-3. The body’s optimal balance between omega-6 (linoleic) and omega-3 (linolenic) fatty acids is a 2:1 to 4:1 ratio. Unfortunately, the typical Western diet contains these acids in ratios of 20:1 to 25:1.

This ratio is critical, and an excess of Omega-6 fatty acids can lead to formation of blood clots, allergic and inflammatory disorders, and the accelerated growth of certain cancer cells. Oxidation of Omega-6 EFA and the production of arachidonic acid lead to increased inflammation, reduced blood flow and free-radical damage. Omega-3 EFAs counter these effects; therefore the consumption of Omega-3 EFAs is crucial. There is some support for a couple of special omega-6 EFAs, namely Gamma linolenic acid (GLA) and Conjugated Linoleic Acid (CLA); we’ll examine them later.

There are three primary types of Omega-3 EFAs: alpha-linolenic acid (ALA), and the more beneficial longer-chain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found in plant sources. There are 2 drawbacks to plant source ALA; first the plant sources (flaxseed, purslane, walnuts, pumpkin seeds) usually provide unneeded Omega-6 in addition to Omega-3, and second, the efficiency of converting ALA to EPA and DHA varies among individuals. While EPA is readily synthesized in the body from alpha-linolenic acid, the synthesis of DHA is much more difficult.

It is, therefore, more advantageous to acquire EPA and DHA directly. The sources richest in EPA/DHA content are marine algae, the animals that consume them and especially fatty fish further up the food chain. The fish with the highest concentration of EPA/DHA oils are sardines, anchovies, herring, and some mackerels, but they don’t make such great meal entrees. Salmon also have plentiful EPA/DHA but, occupying the top of the food chain, are often high in heavy metals and toxins from ocean pollution. Farmed salmon, while avoiding most of the heavy metal toxins contain undesired amounts of antibiotics and flesh coloring chemicals. In addition, because of the farm diet, they contain much higher levels of Omega-6 EFAs.

Read more on our EFA & Fish Oil page.

What’s the scoop on popular weight-loss diets? As I reviewed diets and read the books and research, several concepts became clear. Here are some observations:

• Your health is more important than your weight. A diet must not only be safe and effective, it must contribute to your overall good health.
• Many diets are based on sound weight-loss concepts but do not necessarily promote overall good health
• Most diet plans narrowly adheres to one primary concept, one primary plan, and often one primary product. Too often, the diet plan becomes the basis for a marketing plan.
• The most effective weight-loss plans are stringent, detailed and difficult to follow. The dropout failure rate is high.
• Processed food producers offering “diet” foods have no interest in your health and their “diet” products are worthless even hazardous to your health.
• Diet advice from medical institutions and government agencies is generally inaccurate and often based on misinformation promoted by the food and drug industries.
• There is no one or combination of drugs, prescription or over-the-counter, that will enable you to lose weight and be healthy. Period.
• What works for each individual is somewhat different and the best strategy is to adopt those concepts that are supported by a consensus of scientific evidence, validated by human studies and which contribute to your overall good health.

Remember these concepts; they can be summarized by one simple statement: most of what you read and hear about weight-loss and diets is at best half-truths and often completely false.

Read our page on Diet Plans for more information.