Essential Fatty Acids and Other Natural Lipids
Regardless of what you've heard, the body needs fats and oils, but, they must be the right kind, and are called essential fatty acids because they are the building blocks of which fats and oils are composed. Essential Fatty Acids (EFA's) can not be made by the body and must be consumed. They are sometimes referred to as Vitamin F or polyunsaturates. EFA's improve the skin and hair, reduce blood pressure, lowers cholesterol and triglycerides, help prevent arthritis, reduces the risk of blood clot formation, are necessary for nerve transmission, found in very high concentrations in the brain because they are needed for normal brain function and development. Every living cell needs EFA's, they are essential for repairing cells and building new cells. They are used by the body to produce prostaglandin's which are hormone-like chemical messengers that regulate various body processes.

There are now three basic categories: Omega-3 and Omega-6 and Omega-9

OMEGA-3 ESSENTIAL FATTY ACIDS include alpha-linolenic and eicosapentaenoic acid, which are found in fresh deep water fish, fish oil, certain vegetable oils, like canola, flaxseed, and walnut.

OMEGA-6 ESSENTIAL FATTY ACIDS include linoleic and gamma-linolenic which are found primarily in raw nuts, seeds, legumes and in unsaturated vegetable oils, such as primrose oil, sesame oil, soy bean oil, borage oil. Linoleic is the most essential EFA and is converted into non-beneficial trans-fatty acids by hydrogenation or the making of hard oils like margarine.
 
OMEGA-9  ESSENTIAL FATTY ACIDS containing Oleic Acid

ALL EFA'S MUST BE CONSUMED IN PURE FORM AND NOT SUBJECTED TO HEAT EITHER IN PROCESSING OR COOKING. HEAT DESTROYS THEM AND PRODUCES DANGEROUS FREE RADICALS.

To obtain the daily requirement for EFA's, you must consume them as 10-20% of your total caloric intake.

Omega-3 Fatty Acids
The best sources include the fish oils salmon, mackerel, menhaden, herring and sardines because they have a higher fat content, For example, 4 oz. of salmon oil contain 3,600 mgs. of Omega-3 EFA's while 4 oz. of cod contains only 300 mgs.

Flaxseeds are another source rich in EFA's as well as magnesium, fiber, B vitamins, protein and zinc. They are very low in saturated fats, calories and contain no cholesterol. Several studies have shown that flax seed oil can reduce the pain, swelling and inflammation of arthritis, lower cholesterol, triglycerides, and reduce the hardening effect of cholesterol on cell membranes.

PEOPLE WITH DIABETES SHOULD NOT TAKE FISH OIL AS A SUPPLEMENT WITH OUT A PHYSICIANS APPROVAL,
THEY SHOULD CONSUME FISH TO GET IT.