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What Is EFA Oil?

EFA stands for essential fatty acids, in other words, the "good fats" which humans need in their diet to stay healthy and support their growth and immune system. EFAs are found in some of the oils we use in cooking -- and naturally-occur in certain foods. It is through consuming these oils that humans can enjoy the essential health benefits of EFAs.

  1. Features

    • EFA oils belong to the group of fatty acids called polyunsaturated fatty acids. There are two types of EFA found in oils, Omega-3 and Omega-6. The numbers relate to the chemical structure of the fatty acid. Omega-3 is derived from alpha-linolenic acid omega-6 from linoleic acid.

    Benefits

    • Unlike saturated fats, which can block the arteries and raise blood pressure, getting a good source of essential fatty acids will provide the body with fats that have lots of health benefits. Consumption of EFA oils helps to support normal cell development and growth in the body, while also maintaining a healthy and strong immune system, says vegetarian nutritionist Pam Rotella. EFA oils also promote the production of a hormone called prostaglandin, which regulates bodily functions like fertility, heart rate, blood pressure and blood clotting. EFAs also support healthy brain development and support the functioning of the central nervous system.

    Risks

    • An ideal intake ratio of Omega-6 to Omega-3 fatty acids is between 1:1 and 4:1, according to Rotella. However most American diets have an unbalanced intake of more like 10:1 and 25:1. The minimum recommended intake for Omega-3 oil and Omega-6 oils per adult per day, is 1.5 grams of each. If a healthy balance of Omega-3 and Omega-6 is not kept in the body, or if there is a deficiency of both or one EFA, this can lead to health problems like cardiovascular disease, cancer, depression, asthma and osteoporosis.

    Food Sources

    • Flaxseed oil provides the greatest source of Omega-3 essential fatty acids, according to Rotella, and it can also be found in oils extracted from certain nuts and seeds like walnuts, linseeds and hemp seeds. Omega-3 EFA oils are naturally-occurring in oily fish like salmon, mackerel and sardines too. Sources of Omega-6 EFA oils include polyunsaturated vegetable cooking oils, including sunflower, safflower, corn, cottonseed, and soybean. Some plant-based oils like evening primrose oil and blackcurrant seed oil are also EFA-containing oils and are most commonly consumed as a dietary supplement rather than from food.

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