the ultimate guide of essential fatty acids

These EFAs are necessary for the following processes:

  • Formation of healthy cell membranes
  • Proper development and functioning of the brain and nervous system
  • Proper thyroid and adrenal activity
  • Hormone production
  • Regulation of blood pressure, liver function, immune and inflammatory responses
  • Regulation of blood clotting: Omega-6 FAs encourage blood clot formation, whereas Omega-3 oil reduces clotting. The ideal is to achieve a balance between omega-6 and omega-3 FAs
  • Crucial for the transport and breakdown of cholesterol
  • Support healthy skin and hair

 Low fatty acid status in the body therefore results in easy-to-spot physical symptoms. The brain can also suffer if omega-3 levels are low, as requirements for optimal functioning of neurotransmitters (the brain’s chemical messengers) are so high.


    • Rough or dry ‘bumpy’ skin
    • Dry, dull or ‘lifeless’ brittle hair and dandruff
    • Soft, peeling or brittle nails
    • Excessive thirst, frequent urination
    • Sleep problems (especially difficulties in settling at night and waking in the morning)
    • Attention problems (distractibility, poor concentration and difficulties in working memory)
    • Emotional sensitivity (such as depression, excessive mood swings or undue anxiety)
  • source of essential fatty acids foods 
  • Salmon
  • Herring
  • Mackerel
  • Hemp
  • Flax
  • Walnuts
  • Almonds
  • Dark green leafy vegetables such as broccoli and spinach
  • Olive oil
  • Whole grain foods
  • Eggs

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