Essential Fatty Acids

Essential fatty acids (EFAs) are essential in the sense that your body cannot produce them and you must therefore include them in your diet. They are also considered essential fatty acids because of their importance for human health.

Not all fats are bad for you; in fact, EFAs help the body to breakdown and get rid of unhealthy saturated fats. As necessary for life as vitamins and minerals, the full significance of essential fatty acids has recently become increasingly recognised.

There are different types of EFAs but one of the most important is Omega-3s. These are vital for the creation of cell walls that are supple and flexible. They help to produce haemoglobin in the blood and with the transfer of oxygen around the body.

They are also fundamental to how our bodies are able to turn food efficiently into energy. This makes them of particular importance to growing children. Omega-3 deficiency is thought to be a major cause of poor health in Western countries, particularly in the US.

Symptoms include depression, obesity, heart and circulatory problems, growth retardation, tingling sensations in the arms and legs as well as a reduced ability to fight off infections.

Heat, light and oxygen can destroy EFAs; so it's better to try to consume them in a raw, rather than a cooked, form. For example, raw nuts are likely to have a higher content than roasted nuts. Heating olive oil may also weaken the EFAs it contains so try to include some uncooked oil in your diet.