One of the most misunderstood nutrients is the essential fatty acids (EFAs). Essential fats are required to produce every single hormone in the body, they feed and fuel the brain, play an important role in the health of your skin, nails and hair, they boost immunity and they can play a significant role in contributing to or preventing inflammation in the body.

As you can see, essential fatty acids can significantly affect the health of your body, positively or negatively. Paying careful attention to the types of fats you eat and the amounts in which you eat them in is of most importance. This is because the fats we eat in our diet can be converted in the body to special type of hormone-like chemicals called prostaglandins. Some prostaglandins are beneficial, while other can be quite harmful and promote inflammation.

There are 3 families of fats: omega-3, omega-6 and omega-9.

Omega 3 fatty acids are a type of polyunsaturated fatty acid (PUFA). They are an essential component of the human diet because our bodies can not make them. These fats are necessary for proper brain growth and development. Omega-3s are most abundant in deep-water fatty fish and some plant foods. (Salmon, Mackerel, Herring, Sardines, Fish Oil Supplements, Flaxseed, Flax Oil and Walnuts.) They are anti-inflammatory and may be helpful in the prevention and treatment of numerous conditions.

Omega 6 fatty acids (lean animal protein, nuts, seeds, avocado, egg yolks, evening primrose, borage oil), are the healthy omega-6 fats to focus on. The omega 6 fats to stay away from are high saturated fats found in grain-fed beef, vegetable oils (margarine, soybean oil, corn oil, safflower, sunflower, peanut oil, and cottonseed oil), partially hydrogenated fats, hydrogenated fats and trans-fats. These toxic oils can be found in all your fast food, processed, packaged and manufactured foods like commercial snack foods, baked goods, peanut butter, salad dressing, microwave popcorn, mayonnaise, etc. These fats promote inflammation in the body.

Omega 9 fatty acids (found in small amounts among many healthy fats), are neutral and have little effect on turning on or off inflammation.

Studies suggest that decreasing the ratio of omega-6 (e.g. in vegetable oils) to omega-3 fatty acids (e.g. in fatty fish) is important to reduce risk of cancer and heart disease, inflammatory conditions, and depression. Most people consume too many omega-6 fatty acids and consume too little omega-3 fatty acids. The ratio of omega-6 to omega-3 fatty acids should be 4 to 1. The average ratio for North Americans is 25-50 to 1!!!

• To reduce your risk of chronic disease, reduce your intake of omega-6 fatty acids and increase your intake of omega-3 fatty acids.
  

• Eliminate polyunsaturated vegetable oils such as corn or safflower oil, all partially hydrogenated oils, margarine, vegetable shortening, and all foods (such as deep-fried foods) that might contain trans-fatty acids (TFAs)
  

• Instead of polyunsaturated oils, rely on monounsaturated, extra-virgin olive oil.
  

• Eat high omega-3 fish at least twice per week.
  

• Increase your intake of omega-3 fatty acids by eating walnuts, freshly ground flax seeds or oil, and soy foods.
  

• Eliminate highly processed foods (TFAs).
  
  

These are terrific as a breakfast bar, energy bar or snack on the run! It’s hard to believe they’re so good for you. They are wheat free, dairy free….but best of all they’re pack with Omega-3’s!

• 2 cups of apricots
• 2 cups of dates
  
• ½ cup apple juice
  
• 2 cups oats
  
• ½ cup ground flaxseeds
  
• ½ cup finely chopped pumpkin seeds
  
• ½ cup sunflower seeds
  
• 1 cup ground almonds
  
• ½ cup pure maple syrup
  
• ½ cup grapeseed oil
  
• 2 tbsp almond butter
  
• 2 tbsp lemon juice
  

1. Chop up the apricots and dates and bring them to a boil with the apple juice. Let them simmer for 15 minutes on the stovetop.
   
2. While the fruit is simmering, combine the oats and nuts and seeds in a large mixing bowl.
   
3. Mix the rest of the wet ingredients together and add them to the oat mixture.
   
4. Grease a baking pan and spread half of the combined mixture on the bottom of the pan. Mash up the dried fruit and spread if over the bottom layer. Top it off with the rest of the oat mixture.
   
5. Bake this tasty treat in the oven at 375’ for 20-25 minutes or until golden brown on top.
   
6. Enjoy any time of day!
   
   

In a salad bowl, mix the following organic ingredients:

• 1 cup arugala or spring mix
  
• 8 pea pods,
  
• ¼ cup alfalfa or broccoli sprouts,
  
• 12 black olives,
  
• 1 artichoke heart
  
• ¼ cup celery,
  
• 1-2 Tbsp pumpkin seeds
  
• Tsp turmeric
  
• Drizzle of olive oil
  

Top salad with protein of choice (chicken breast, oven roasted turkey, chickpeas, wild salmon, etc.)

Healthful nutrition is the cornerstone to wellness and vitality. As Hippocrates said “Let medicine be thy food and food be thy medicine.”

Enjoy your summer!

About the Author
Dr. Ronald Stram is the founder of The Center for Integrative Health and Healing 10 minutes South of Albany, NY., and Integrative Medicine Consultant. Learn more about Dr. Stram by reading his bio.

Permission to reprint is granted with credit and link to online article at:

Reprinted with permission from The Center for Integrative Health and Healing in NY.