EFA’s (essential fatty acids) are vital for the optimum functioning of the body.
Health Benefits
- Increased energy, performance and stamina: EFAs help build muscle, prevent muscle breakdown and aid recovery from fatigue.
- Strong immune system: omega 3 has anti-inflammatory effects and can slow auto-immune damage.
- Reduced risk of heart disease and high blood pressure.
- Improved brain function: people suffering from depression show low levels of EFAs as do children with ADHD.
- Increased intake of EFAs could help guard against dementia and Alzheimer’s.
- Improved skin: also can help some people with skin conditions such as psoriasis.
Our bodies cannot produce omega 3 or omega 6 so we have to include foods in our diet which will provide these two EFAs. Although the following foods contain both omegas, they are listed according to the higher ratio.
Sources of Omega 3
Oily fish, flax seeds and free range meat and eggs.
Sources of Omega 6
Nuts, seeds and vegetable oils
Latest research suggests that a ratio of 1:1 is the most beneficial but over the past century changes in our diet and the way our food is produced means that the ratio can be anything up to 1:20 in favour of omega 6. For example, wild venison is far higher in omega 3 than farmed meat, as are free range eggs. Interestingly, butter is almost a perfect balance.
5 Tips to get your Omega 3
- Eat organic, free range or wild fish, meat and eggs
- Sprinkle flaxseeds (linseeds) on your muesli or stir into yoghurt. Very high in omega 3
- Use walnut oil for your salad dressings as it is higher in omega 3 than olive oil
- Use butter instead of vegetable based spreads which are much higher in omega 6
Try to eat oily fish 3 times a week. There are many simple ways to include them in your diet, eg, smoked salmon and scrambled eggs; teriyaki salmon stir-fry; grilled fresh sardines and salad; fresh tuna in a salad nicoise with a couple of anchovies for a double dose of omega 3; kippers for breakfast; trout, pilchards, mackerel and herring all contain omega 3; canned sardines or pilchards in tomato sauce on toast.