EFAs support the cardiovascular, reproductive, immune, and nervous systems.

A primary function of EFAs is the production of prostaglandins, which regulate body functions such as heart rate, blood pressure, blood clotting. They play a role in immune function by regulating inflammation and encouraging the body to fight infection. They are also crucial for proper growth in children, particularly for neural development and sensory system growth.

Good fats/ EFAs raise your HDL or "good cholesterol" - one of the jobs of which is to grab your "bad cholesterol" (LDL - Low Density Lipoprotein), and escort it to the liver where it is broken down and excreted.

In human physiology, essential means the body must obtain it from dietary sources as it cannot produce it on its own. There are two families of EFAs: alpha linolenic acid (omega-3) and linoleic acid (omega-6). Omega-9s are necessary but not essential, as the body produces it, albeit in small amounts.

EFAs, found to be deficient even at early stages of HIV disease, are incorporated into the cell membranes and greatly help to reduce inflammatory by-products that are overproduced in the dysfunctional immune response to HIV.

EFAs work together, and their relationships are complex. For example, arachidonic acid (AA) sits atop something called the arachidonic acid cascade that controls more than twenty different electrochemical signalling paths that control a wide array of bodily functions. The body derives its supply of AA from dietary intake of another (Omega-6) EFA, linoleic acid (LA).

All EFA's are polyunsaturated; they have carbon bonds that are easily broken and do not harm the body. However, when EFA's are heated, their bonds change and they become the dreaded trans fatty acids (TFAs) - the type of fats found in many deep fried foods that are sadly commonplace in the typical American diet. Corn, safflower, sunflower, and soya oils are all omega-6 oils commonly and used in frying.

Easily the most researched EFA supplement is fish oil, which is high in omega-3 all-stars, DHA and EPA. For detailed information, see the NYBC Supplement Fact Sheet on Fish Oil.

The following is a list of all Omega-3, 6, and 9 fatty acids and common dietary sources, where notable.

Avoid transunsaturated fats that block your body's ability to utilize omega-3s. These are found in stick margarine and in partially hydrogenated vegetable oil, which is often added to foods because it extends the shelf life of the product. Read all labels carefully.

Cut back on foods that are high in omega-6. Eliminate corn oil, safflower oil, sunflower seeds, and even soybean oil from your shopping list. Replace them with canola oil or olive oil (see below).

Canola oil is a good source of omega-3 and can be used for frying or sautéing. Again, check the label: the kind you find in the grocery store has often been over-refined (or heated, or both) and may have very little omega-3 left in it. Health food stores carry a cold-processed version that is 10 percent omega-3.

Olive oil, a staple of Mediterranean cooking, consists mostly of omega-9s, which are considered neutral, but it has antioxidant properties.

• Olive oil Olive oil consists mostly of omega-9s, which are considered neutral, but it has antioxidant properties. Use in recipes calling for vegetable oil.

• Flaxseed oil This should be refrigerated and added to already cooked foods (like pasta or cooked vegetables) and can be added to yogurt or applesauce. You can not cook with this oil.

• Flaxseeds or flaxmeal (ground flaxseeds) can be sprinkled on cereals, yogurt, or salads and added to the batter of breads, muffins, pancakes, and cakes. They should be refrigerated or frozen.

• Walnuts are rich in omega-3 fats and contain 90 percent unsaturated fats.

• Fish with essential fats include: salmon, mackerel, flounder, sardines, trout, anchovies, and herring. Fish that has been farmed is lower in omega-3 fatty acids because they are not fed a natural diet.

• Good sources of both omega-3 and omega-6 also include Great Northern beans, kidney beans, navy beans, soybeans, and soybean oil.

People with allergy or hypersensitivity to fish should avoid fish oil or omega-3 fatty acid products derived from fish.

Remember to refrigerate all EFAs. Otherwise the oils may become rancid and unhealthy to consume. Look to see that the product you choose also contains vitamin E (or another antioxidant) as a freshness protectant. To check the freshness of an EFA supplement, simply pierce a capsule with a pin and smell. If it smells bad, throw it out!

Note: NYBC sends EFAs by speedy shipping methods to preserve quality.

The New York Times, October 3, 2006: "In Europe It’s Fish Oil After Heart Attacks, but Not in U.S."

See also: NYBC Supplement Fact Sheet: Fish Oil

Flaxseed Oil (Jarrow Formulas) Each bottle, 100 or 200 softgels. Each softgel, 1,000 mg organic Flaxseed Oil provides 570 mg of alpha-linolenic acid (omega-3), 160 mg of linoleic acid (omega-6), 180 mg of oleic acid (omega-9 FAís), 287 IU of beta-carotene and 2 IU of vitamin E (mixed tocopherols - antioxidants added to inhibit spoiling).