Essential Fatty Acids (EFAs) are lipids that our bodies cannot synthesize and therefore need to be obtained through food and supplements. They are crucial to the regulation of emotions and mood, brain function, and nerve impulses.
EFAs are commonly lacking in our North American diet mostly because of the widespread fad to eliminate ALL fats from our diet (and that of our children). We need some form of fat in our diets, if only to ensure that we get an adequate intake of EFAs. Fat also is necessary to act as a carrier for fat-soluble vitamins - A, D, E, and K - which are never included in multi-vitamins due to manufacturing limitations.
Benefits of EFAs
EFAs speed up metabolism and are required for proper functioning of the immune system. They are effective against inflammatory conditions such as eczema and arthritis. They protect against various heart and vascular diseases and they regulate the action of insulin.
Signs of an EFA deficiency
- Dry, rough, scaly skin
- Eczema, dermatitis, psoriasis
- diaper rash
- dry, brittle hair
- dry eyes
- brittle, cracked nails
- inflammatory conditions
- hyperactivity in children
Vegetarian sources of EFAs
One of the major forms of EFAs in our diet is fish and shellfish. For those of us who abstain from eating fish, a supplement would do wonders as well as the following: flax seed oil, olive oil, avocado oil, eggs, fresh raw nuts and seeds.
In our house where fish and poultry are not options as a source of EFAs we have started to take fish oil supplements. This may be a controversial topic for some, but it is a decision that we made for our family. Flax seed oil and ground flax seeds are also a great way to incorporate EFAs into your and your child's diet.
