We need more Essential Fatty Acids (EFA's) in our diet daily than any other nutrient. Our bodies cannot manufacture EFA's -- they must be replenished from our food and/or dietary supplements. EFA's occur naturally in small amounts in foods such as nuts, grains, soybeans and some vegetable oils. However, most of it is lost in refining and cooking. Some of the best sources of the two critically important EFA's, omega 3 and omega 6, are cold water fish, flax oil and supplemental oils from plants such as black currant, borage, hemp and primrose.

The brain cannot function normally without a good supply of EFA's. Essential fatty acids promote the healthy growth of nerves and muscles, and keep our cell membranes strong. EFA's can reduce inflammation in the body, and so are helpful to persons suffering from allergies, asthma, arthritis and skin conditions. Since omega-3 fatty acids have been shown to lower blood fat levels (especially cholesterol), and keep blood from becoming too thick, they are potentially helpful in the prevention of heart disease and PMS. They also help prevent food cravings and increased energy levels, therefore adequate intake of omega-3 fatty acids is essential in a healthy weight loss plan.

If you regularly eat fresh cold water fish like salmon, mackerel, herring, sardines, eel, trout and halibut as well as whole grains, raw nuts and seeds you should be getting enough essential fatty acids (EFA's) in your diet. However, if your quiz score indicates an EFA deficiency there are supplements and foods that can help you correct the problem.

The best supplementary sources of EFA's are oils of flax, pumpkin, primrose, hemp, black currant and borage. Most people get enough omega-6 fatty acids in their diet, but not always sufficient omega-3's, so. I recommend using flax oil, as it contains omega-3 fatty acids. You can buy flax oil (which has to be refrigerated and can be used as part of a salad dressing) or whole flax seeds which can be ground and sprinkled over your meal -- these are also a good source of fibre. Whole flax seeds keep well but they turn rancid quickly once they are ground. Grind only the amount you are going to use (a coffee grinder works well) or freeze the left-over ground seeds to use within a few days.

Use good quality extra virgin olive oil for cooking. Keep it in the fridge and try to buy it in a dark bottle. Unrefined, cold-pressed canola oil (at your health food store) is the best choice when you don't want the strong, fruity flavour of olive oil.