If you have dry skin, stiffness, concentration problems, or hormonal imbalances you may be lacking in a type of fat that is essential to health. Essential fatty acids are those fats that the body needs; yet it cannot synthesize itself. Fatty acids are the building blocks of fats. Although many types of fat are unhealthy fats, some are beneficial and necessary. In fact, cutting all fat from the diet is actually harmful to health.

Essential fatty acids are critical in the proper metabolism of fats. Yet, the standard American diet mainly consists of fats that are deficient in these essential nutrients. Saturated fats are one type of harmful fat that are found in many types of red meat and dairy foods. Partially hydrogenated oils that are most commonly found in snack foods are even more detrimental to health. These types of fats, found in most vegetable oils, are converted to trans-fatty acids when heated, or oxidized. These are the types of fat that increase cholesterol in the arteries. These trans-fatty acids are not utilized by the body, and are linked to many negative and serious health conditions, such as heart disease and cancer.

Essential fatty acids are important in many metabolic processes, including energy production. Since the body cannot produce them, they must be consumed in the diet to optimize health. The essential fatty acids are the omega-3 (linoleic) and omega-6 (linolenic) fatty acids. These nutrients are the main structural components of the body's cell membranes, are crucial to optimum performance, and can enhance overall health if they are present in adequate quantities. Omega-3 and omega-6 are also crucial in preventing damage from other fats.

Omega-3 and omega-6 are the two polyunsaturated fatty acids that are necessary to produce prostaglandins, hormone-like substances, which regulate many functions in the body. Prostaglandins consistently control every cell in the body and are required for energy production. Prostaglandins increase the metabolic rate and stamina, and decrease recovery time from fatigue. Essential fatty acids help to form the structural part of all cell membranes, regulate the flow of substances into and out of the cells, and protect the cells from invading bacteria, viruses, allergens, and other toxins. Essential fatty acids are especially needed for proper brain functioning.

Every cell in the body is like a tiny factory, taking in raw materials from the surrounding fluid and sending out various chemicals. Everything going into or coming out of the cell has to pass through the cell's membrane. The membrane depends on essential fatty acids to remain fluid and flexible. Without them, the membrane becomes stiff and unable to do its job.

Essential fatty acids are also important in oxygen transfer and red blood cell production. They shorten recovery time from fatigue since they encourage the blood to bring vital oxygen to muscle cells and they enable the cells to more easily absorb nutrients needed for recuperation. In one study of 63 patients with fibromyalgia, essential fatty acid supplementation resulted in an improvement in 74% of patients after 1 month, and 85% after 3 months.

This is a list of the benefits realized by regular use of essential fatty acids:
· Improved cholesterol levels
· Lower blood pressure
· Improved memory
· Increased circulation
· Reduced joint stiffness
· Reduced dryness of the skin
· Improved immune system function
· Less inflammation
· Balanced hormones
· Depression reduced.

As you can see, fatty acids are essential for metabolism and health. Flax oil is the richest natural source of omega-3 fats. It is commonly used in salads in place of other salad dressings. Flax oil shouldn't be used for cooking, as high heat damages the fatty acids. Other sources of omega-3 fatty acids are fish oils from salmon, tuna, cod, and mackerel.

Omega-6 fatty acids are found in many vegetable oils such as borage, flaxseed, walnut, soy, corn, sunflower, and are especially abundant in evening primrose oil. These omega-6 acids are the precursors of gamma linolenic acid (GLA). Supplements providing GLA, such as primrose oil, helps the body make prostaglandins, the substances that help to relax muscles that tend to cramp.

Both omega-3 and omega-6 fatty acids need to be supplemented in the diet. The ideal ratio of these fats for healthy people is 2 parts omega-6 to 1 part omega-3. Since more omega-6 is used in the common diet of Americans, this ratio is often out of balance by as much as 6:1. For people who have immune system weakness, heart disease, blood sugar imbalance, and fibromyalgia, there is need to increase the amount of omega-3 fats so that the prostaglandins can get into a better balance. Increasing the amount of fish oils and flax oil will help especially get the omega-3 fatty acids into the metabolism. 2000 mg. of flax oil is usually equivalent to 2 capsules or 1 tablespoon, and is the recommended minimum per day.

The omega-3 and omega-6 need catalysts to be absorbed in the body. These catalysts are vitamins B3 (niacin) and B6, vitamin C, and the minerals magnesium and zinc. When these nutrients are not sufficient then the essential fatty acids will not be absorbed well. Also when too many saturated or trans fats are part of the normal diet then supplementation of essential fatty acids is less effective.

The omega-3 fatty acids have a vasodilation effect that enhances blood flow, enabling more blood to reach the muscle cells. More blood means more oxygen is available to those muscles, which will lead to reduced recovery time and less pain.
Other positive health effects of essential fatty acids include anti-oxidant activity, cardiovascular protection, healthy skin, anti-microbial activity and tumor inhibition. Their primary role in a healthy body, however, is in energy production. When added to the diet they are alkalizing to the system. As with most nutrients, essential fatty acids are best consumed with the other essential nutrients that our body requires.

A combination of essential fatty acids, minerals enzymes, and antioxidants, are all needed to make the metabolic changes that reverse many chronic disease symptoms. Supplementing with omega-3 and omega-6 fatty acids in balance can make a great improvement in overall health and vitality.