In addition, to eating lots of fruits and veggies and whole grains, getting enough Omega 3’s in your diet is vital. Research has found that in order to prevent deficiency and to foster optimal health, EFA’s must be consumed daily.
There are two families of essential fats:Omega- 3 and Omega 6. Proper cell function is dependent on a balanced intake of these fats. The overabundance of Omega-6 fats (from refined vegetable oils, processed foods, and meat) in the Western diet has dramatically upset this balance.
Excess Omega 6 fats and a relative deficiency of Omega 3 fats, are contributing factors to many chronic health condiditons such as heart disease, diabetes, arthritis, ADHD, and depression.
The best sources of the Omega-3 fats, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are cold water fish such as sardines, anchovies, salmon, and herring. The beneficial Omega-6, gamma linoleic acid GLA, is found in born and evening primrose oils.
The American Heart Association recommends 500 mg of EPA and DHA and that there should be a 3:1 ratio of Omega-6 to Omega-3 is necessary for optimal health. The average American ratio is 15:1. Therefore a recommendation of 1,000 mg of EPA or DHA is recommended to offset the imbalance of Omega-6’s we get from our diet.