Essential fatty acids are fundamental to the proper functioning of the body. Essential for cardiovascular health, brain development and inflammatory balance, they are attracting growing interest in the field of nutrition. Find out the answers to the most frequently asked questions about these essential lipids, and optimize your well-being with the right diet.
What are essential fatty acids?
An essential fatty acid (EFA) is a type of lipid that the human body cannot synthesize on its own. It must therefore be supplied by the diet. There are two main families:
Omega-3 (alpha-linolenic acid - ALA)
Omega-6 (linoleic acid - LA)
These nutrients play a fundamental role in cellular health, metabolism and the regulation of inflammation. An imbalance between omega-3 and omega-6 can have negative consequences for the body, particularly by promoting chronic inflammatory conditions.
Why are essential fatty acids vital to health?
Essential fatty acids are involved in many vital functions.
They contribute to cardiovascular health by promoting good blood fluidity, reducing LDL (bad) cholesterol levels and preventing hypertension.
They play a key role in brain and cognitive development, helping to build neuronal membranes and influencing memory and learning capacity.
They help regulate inflammation, with omega-3s acting as natural anti-inflammatories, benefiting joints and preventing autoimmune diseases.
They ensure healthy skin and hair, keeping skin hydrated, supple and radiant, while preventing premature skin aging.
They strengthen the immune system by supporting natural defenses and helping to prevent infections.
Which foods are rich in essential fatty acids?
The main source of essential fatty acids is food.
The main sources of omega-3 are fatty fish such as salmon, sardines, mackerel, herring and tuna. They are also found in flax, chia and hemp seeds, as well as nuts and vegetable oils such as rapeseed, linseed, walnut and perilla oil. Algae and micro-algae such as spirulina and chlorella are also excellent sources.
Omega-6 is found in vegetable oils such as sunflower, corn, soy and safflower. They are also found in nuts such as almonds, hazelnuts and cashews, as well as in meat and dairy products from grain-fed animals.
A good balance between omega-3 and omega-6 is essential. It is recommended to reduce consumption of omega-6-rich vegetable oils and increase consumption of omega-3-rich foods to limit the pro-inflammatory effects of excess omega-6.
What are the symptoms of essential fatty acid deficiency?
A deficiency in essential fatty acids can lead to a variety of symptoms.
It can lead to dry, flaky skin, brittle hair and nails, poor concentration and mood disorders. It can also lead to joint pain and increased inflammation, an increased risk of cardiovascular disease and a weakened immune system.
The populations most at risk are the elderly, vegetarians, pregnant women and those who consume little food rich in good fats.
Should I take essential fatty acid supplements?
Dietary supplements containing omega-3 or omega-6 can be beneficial for people whose dietary intake is inadequate.
They are particularly recommended for people suffering from chronic inflammatory diseases such as arthritis or psoriasis, for athletes to improve muscle recovery and reduce joint pain, for pregnant women to promote fetal brain development, and for seniors to prevent cognitive impairment and macular degeneration.
We recommend supplements based on wild fish oil, seaweed or linseed, guaranteed free of heavy metals.
How can I optimize my daily intake of essential fatty acids?
There are a few steps you can take to maintain a healthy balance of essential fatty acids.
We recommend eating oily fish two or three times a week, and using vegetable oils rich in omega-3, such as linseed, walnut or rapeseed oil.
Oils rich in omega-6, such as sunflower and corn oil, should be limited, and organic, grass-fed food should be preferred.
The use of high-quality food supplements may be a suitable solution for people with increased needs or insufficient dietary intake.
