Discover the Benefits of Fatty Acids with a Functional Medicine Practitioner in Sunshine Coast
Ever heard of the term ‘healthy fats’? That’s right, not all fats are bad, and some are actually necessary for our body’s well-being. These essential fats are called Essential Fatty Acids (EFAs). But what exactly are EFAs, and why do we need them in our diets? Shelley Cavezza, PhD, a functional medicine nutrition practitioner based on the Sunshine Coast, knows what is the essential role of the fatty acids (EFAs) in the brain function and mood regulation, and how to incorporate them into your diet.
Essential Fatty Acids (EFAs) and Their Importance in Our Diets
Essential Fatty Acids, or EFAs, are a type of polyunsaturated fatty acid that our bodies cannot produce, meaning we must obtain them from the food we consume. These fats play a crucial role in numerous bodily functions, such as cell growth, maintaining heart health, and brain function. Having the right balance of EFAs in our diets will better ensure our overall well-being.
There are two main types of EFAs: Omega-3 and Omega-6.
Omega-3 fatty acids: These fats are vital for brain function, development, and maintaining a healthy heart. There are three common types of omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). ALA is mainly found in plant-based foods such as chia seeds, flaxseeds, and walnuts, while EPA and DHA are found in fatty fish like salmon, mackerel, and sardines.
Omega-6 fatty acids: These fats are essential for maintaining healthy skin and bone, as well as supporting the immune and reproductive systems. The most common omega-6 fatty acid is linoleic acid, found in foods like vegetable oils, nuts, seeds, and poultry.
The Connection Between Essential Fatty Acids (EFAs) and Brain Health
Essential fatty acids play a vital role in the functioning of various organ systems, with our brains and nervous system being not exempted. EFAs serve as vital structural components of cell membranes, ensuring proper cellular communication and optimal functioning of the nervous system. As the human brain consists of approximately 60% fat, it stands to reason that EFAs would be crucial for maintaining healthy brain function.
Specifically focusing on the benefits of Omega-3s, two types, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), have been widely studied for their positive effects on the brain. DHA is a major structural component of the brain, as it constitutes up to 97% of the Omega-3 fatty acids in the brain cell membranes. EPA, on the other hand, contributes significantly to cell membrane fluidity and enhances intercellular communication.
Mental health is an area where Omega-3s, particularly DHA and EPA, have shown significant promise. EFAs have anti-inflammatory properties that help protect the brain from inflammation-induced damage, which has been linked to depression, anxiety, and other mood disorders.
Many studies have found that individuals with low Omega-3 levels are at a higher risk of developing mood disorders, including major depressive disorder and bipolar disorder. There is also evidence to support that supplementing with Omega-3s can help improve symptoms of depression and anxiety for those suffering from these conditions.
DHA has a well-established role in maintaining the brain’s neuronal structures. It helps to promote increased neuronal function, which in turn may lead to improved cognitive performance. Studies have shown that supplementation with Omega-3s can help improve memory, attention, and processing speed in individuals.
Moreover, as mentioned earlier, Omega-3 fatty acids are necessary for optimal cell membrane fluidity, which is crucial for effective neurotransmitter function. This can ultimately lead to improved cognitive abilities such as focus and concentration.
Consuming adequate EFAs has been linked to reduced risks of developing age-related cognitive decline diseases like Alzheimer’s, making these fats invaluable in preserving brain health and function throughout our lives.
Sources of Essential Fatty Acids
Some food sources rich in Omega-3 and Omega-6 fatty acids include oily fish (salmon, mackerel, and sardines), walnuts, flaxseeds, and chia seeds. The recommended daily consumption of EFAs varies, but balancing your Omega-6 and Omega-3 intake is crucial. In some cases, supplementation may be necessary, and it is essential to consult a functional medicine practitioner for guidance on selecting high-quality supplements.
A Personal Insight from Shelley Cavezza, PhD – Recommendations for Incorporating EFA-Rich Foods or Supplements into a Balanced, Healthy Lifestyle
To ensure optimal brain health and overall wellness, it’s essential to consume a diet rich in EFA-containing foods or consider supplementation when necessary. Some tips for incorporating EFA-rich foods into your lifestyle include:
1. Prioritise omega-3-rich foods, such as fatty fish (salmon, mackerel, sardines), chia seeds, flaxseeds, and walnuts. Aim for at least two servings of fatty fish per week.
2. Consider a high-quality omega-3 supplement if your diet is lacking in these essential fats, particularly if you are vegan or vegetarian. Look for a supplement with high levels of EPA and DHA for optimal benefits.
3. Reduce consumption of omega-6-rich processed foods, such as vegetable oils, processed snacks, and fried foods, to help balance your overall omega-6 to omega-3 ratio.
4. Consult with a qualified functional medicine practitioner to determine if additional supplementation is appropriate for you based on individual health status, needs, and goals.
Take control of your brain health and overall well-being by booking a free 15-minute consultation with Shelley Cavezza, PhD, today. Discover the potential benefits of essential fatty acids and receive professional guidance on how to incorporate them into your daily life.