|
The ABCs of EFAs
| Abbreviation |
Fatty Acid |
Family |
Food Sources |
| LA | linoleic | (omega)-6 | corn, safflower, sesame, sunflower oils |
| GLA | gamma-linolenic | (omega)-6 | primrose, borage, black currant seed oils |
| AA | arachidonic | (omega)-6 | animal meat, milk, eggs, squid, warm-water fish |
| ALA | alpha-linolenic | (omega)-3 | flax, canola, pumpkin, walnut oils |
| EPA | eicosapentaenoic | (omega)-3 | cold-water fish, some algae |
| DHA | docosahexaenoic | (omega)-3 | some algae, warm-water fish (although in lower amounts than cold-water fish), cold-water fish (anchovy, chinook salmon, herring, mackerel, albacore tuna and Pacific halibut) |
The ideal ratio of omega-6:omega-3 fatty acid consumption
is 1:1. The average American diet pushes that ratio to 20:1 or 30:1. Where have the omega-3 fatty acids gone? Blame it on altered eating habits:
- increased consumption of corn, sunflower and sesame oils;
- hydrogenation of oils in food processing;
- decreased fish consumption;
- loss of cereal germ in modern milling practices;
- increased sugar consumption, which interferes with enzymes that synthesize fatty acids;
- increased consumption of trans fatty acids (such as mar-
garine, deep-fried foods and prepared foods), which
interfere with fatty acid synthesis as well.
Source: Simopoulos AP, Robinson J. The omega plan.
New York: HarperCollins Publishers; 1998. |
