Essential Fatty Acids: The Fats Your Body Can't Make
Not all fats are created equal. While your body can manufacture most of the fats it needs, there are two that it cannot: Omega-3 and Omega-6. These are called 'essential' fatty acids—and getting the ratio right is critical for your health.
At Better Health Beat, we cut through the confusion. Here is what you need to know about EFAs.
The Omega-6 Problem
Omega-6 fatty acids are everywhere—vegetable oils, processed foods, grain-fed meat. They're pro-inflammatory in high amounts. Our ancestors ate a 1:1 ratio of Omega-6 to Omega-3. Today, the average Western diet is closer to 20:1. This imbalance drives chronic inflammation.
The Omega-3 Solution
Omega-3s (found in fatty fish, flaxseed, and walnuts) are anti-inflammatory. They build cell membranes, support brain function, and reduce the risk of heart disease. The two most important forms are:
- EPA: Reduces inflammation and supports mood.
- DHA: Critical for brain structure and eye health.
How to Fix the Ratio
- Eat Fatty Fish: Salmon, mackerel, sardines—3x per week.
- Ditch Vegetable Oils: Replace with olive oil, coconut oil, or butter.
- Supplement Wisely: A high-quality fish oil (1-2g EPA + DHA daily) can bridge the gap.
Editorial Summary
The imbalance: Modern diets have a 20:1 ratio of Omega-6 to Omega-3, fueling inflammation.
The fix: Reduce vegetable oils and increase Omega-3-rich fish.
The benefit: Improved mood, brain function, and cardiovascular health.