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Essential Fatty Acids
(Vitamin F)

Essential fatty acids (EFA), also known as omega-3 (alpha-linoleic acid), omega-6 (linoleic acid), and omega-9 are vital for our overall health. The are considered "essential" because they are obtained only through diet. Omega-9 is produced by our bodies, from the omega-3 and omega-6 we take in. 


When consuming EFAs, you always need twice as much omega-3 as omega-6. If you take in more omega-6 than omega-3, inflammation becomes a big problem. One of the main reasons seed oils like vegetable oil, canola oil, safflower oil, peanut oil, sesame oil, grapeseed oil, etc., are not good for you, is because they are higher in omega-6 than omega-3. 


Most restaurants fry their chicken and french fries in these oils. Some restaurants have switched over to tallow for frying. Tallow is a healthier fat, IF it's from grass-fed cows. If they are grain-fed or grain-finished, the health benefits are greatly diminished. If you want fried foods, you're better off buying quality grass-fed tallow and cooking your food at home.

Benefits

Helps with depression and anxiety
Supports eye health
Supports brain health
Reduces risk of heart disease; prevention of heart attack
Reduces symptoms of ADHD
Reduces inflammation
Helps with autoimmune disorders
Treatment and prevention of mental health disorders
Can help prevent mental decline and Alzheimer's disease
Reduces risk of several types of cancers
Reduces symptoms of asthma
Reduces fat in the liver
Improves bone and joint health
Helps with menstrual symptoms
Improves sleep
Supports skin health; prevents psoriasis
Prevents bowel disease
High triglycerides

Causes of Deficiency

Unbalanced diets, not eating healthy fats, malabsorption

Symptoms of Deficiency

Inflammatory bowel disease, cystic fibrosis, pancreatic insufficiency, carnitine deficiency, dry, scaly rash, decreased growth in infants, increased susceptibility to infections, poor wound healing, excessive thirst, frequent urination, dull, lifeless hair, dandruff, soft, brittle nails, vertical lines in the nails, behavior and learning problems, allergies, eczema, hay fever, asthma, poor night vision, sensitivity to bright light, poor concentration, problems with memory, visual disturbances when reading, easily distracted, excessive mood swings, undue anxiety, difficulty settling down when trying to sleep, trouble waking up, cracked fingertips or heels

Drugs That Deplete

Unknown

Natural Sources

Avocados, coconut oil, olive oil, real butter, ghee, fatty fish and other seafood, nuts, seeds, perilla oil, flaxseed and flaxseed oil, chia seeds, walnuts, Brussels sprouts

Caution

Omega-3 to omega-6 ratio is 2:1

Resources

1) Hanna, M., Jaqua, E., Nguyen, V., & Clay, J. (2022b). B vitamins: Functions and uses in Medicine. The Permanente Journal, 26(2), 89–97. https://doi.org/10.7812/tpp/21.204
2) Lee, M., Hsu, Y., Shen, S., Ho, C., & Huang, C. (2023). A functional evaluation of anti-fatigue and exercise performance improvement following vitamin B complex supplementation in healthy humans, a randomized double-blind trial. International Journal of Medical Sciences, 20(10), 1272–1281. https://doi.org/10.7150/ijms.86738

MEDICAL DISCLAIMER

Cynthia A. Barrington is not a physician and the relationship between her and her clients is not as prescriber and patient but as educator and client. This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. It is fully the client's choice whether or not to take advantage of the information Cynthia presents. Naturopathy, homeopathy, flower essences, and any other recommendations do not "treat" illnesses; they address the entire person as a matter of wholeness that is an educational process, not a medical one. In order to be treated or diagnosed, Cynthia believes the advice of a holistic physician is in order. Never stop taking prescription medications without first consulting your physician. Consult your physician before starting a fitness program or taking supplements.

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