A look at the metabolism of and interaction between Linoleic acid (LA) and Alpha-Linolenic acid (ALA) will provide insight for the significance of balancing EFAs.
LA of the Omega-6 family is found in most plant oils (corn, safflower, canola, sunflower), nuts, seeds, and soybeans. ALA of the Omega-3 family is found only in oil from cold water marine animals (cod liver oil, sardines, mackerel, anchovies) and flax oil.
Omega-3 fatty acids from fish is a direct source of EPA and DHA, while flax seed oil yields ALA which then must be converted into EPA and DHA. The human conversion of ALA to EPA and DHA is slow, only a maximum of 15% of ALA (flax seed oil) can convert to EPA and 5%, in any at all, may convert to DHA. Although flax seed has many benefits, it is not recommended as a source of Omega-3 EPA and DHA fatty acids.
Lifestyle and health influences that can inhibit the conversion include:
- a diet high in LA (Omega-6), trans-fatty acids, and saturated fats
- alcohol intake
- deficiency of any of the vitamin and mineral cofactors ( vitamin B3, B6, C, zinc, and magnesium)
- diabetes
- immune dysfunction
Prostaglandin Health
EFAs are the building blocks for prostaglandins, a class of hormones that regulate numerous bodily functions, including governing cellular responses, immune function, and hormone synthesis.
Series 1 and 3 Prostaglandins (PGE-1 & PGE-3) are anti-inflammatory while Series 2 Prostaglandins (PGE-2) are pro-inflammatory. PGE-3 comes from Omega-3 essential fatty acids, PGE-1 comes from medicinal Omega-6 fatty acids, and PGE-2 comes from cooking oils.
PGE-1 and PGE-3 have the following effects:
- Reduce inflammation
- Dilate blood vessels
- Reduce blood clotting
- Lower harmful LDL cholesterol level
- Raise beneficial HDL cholesterol level
