by Natalie Louise Fox

Created on: September 23, 2008   Last Updated: October 13, 2008

Essential Fatty Acids have become a bit of a buzz word lately. What are they all about and what impact are they having on our diets?

Why is it that Inuit cultures have some of the highest cholesterol and fat intakes in the world, yet surprisingly they have a very low incidence of heart disease?

Their diet consists mainly of fish, and fish-eating seals. The health benefits are due to the high level of Omega 3 fatty acid found within their foodstuffs.

The Japanese have approximately three-times more Omega 3 in their bodies than the average American, according to nutritionist Patrick Holford, and surprisingly, vegans have twice as much Omega 3 in their system.

Omega 3 comes from foodstuffs such as linseed, pumpkin seeds and walnuts. In order for the body to use it, it needs to be converted into hormone-like substances known as EPA and DHA. It is easier for the body to absorb these nutrients when they come from fish such as salmon, mackerel, sardines, and herring and also from sources such as eggs.

Omega 6 is converted by the body into gamma-linolenic acid, and the hormone-like chemical end product is known as DGLA. Omega 6 can be found in foods such as soya beans, hemp, sunflower seeds, corn, walnuts and wheat germ oil.

Omega 3 and 6 oils have many renowned benefits such as; improving immunity, thinning the blood, preventing clots and relaxing blood vessels, reducing inflammation, maintaining water balance in the body, allowing blood sugar levels to balance and controlling fat and cholesterol levels.

The British Nutrition Foundation says that brain cells are abundant in long-chain polyunsaturated fatty acids, so therefore, including these in our diets may "influence cognitive behaviour and function". They are responsible for developing a healthy brain and retina in the foetus.

The Omega oils and the regular consumption of oily fish may reduce the risk of death after a heart attack and are thought to protect against heart disease. There is some evidence to show that a combination of Omega 3 and Vitamin E nutrients may be more effective than the commonly prescribed aspirin for reducing the risk of heart attacks.

Symptoms of psoriasis may be alleviated when fish oils are combined with certain prescription drugs, and those suffering from serious immune disorders may be able to reduce their dosage of pain-relieving drugs whilst combining their treatment with these essential fats.

The government recommends eating two portions of fish per week, one of which should be oily such as mackerel, herring or anchovies. It is thought that the average Britain only consumes one third of this.

New studies are being conducted all the time into this exciting area. One thing is for certain though, Omega 3 and 6 in our diet is essential for both body and brain.

References: British Medical Journal; British Nutrition Foundation; Optimum Nutrition Bible, Patrick Holford.

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