Eat Your Way to Happiness

Karen Bryett,

Clinical Nutritionist
(Bachelor of Health Science, Clinical Nutrition and Advanced Diploma,  Nutritional Medicine)

​The top five benefits of consuming essential fatty acids include:

  1. Promoting heart health.
  2. Protecting your brain.
  3. Fighting depression.
  4. Relieving inflammation.
  5. Reducing joint pain.

Foodworks (2021) 

Did you know?

Benefits of Essential Fatty Acids

A balanced intake of essential fatty acids (EFAs) is incredibly important to our wellbeing as they come with a variety of health benefits. They are called ‘essential’ fatty acids because we are unable to produce them in our body and we need to obtain these from foods.

It is important to keep the intake ratio between the Omega 6 and Omega 3 EFAs to approximately 3:1 to maintain good health. There are numerous processed foods that are high in Omega 6 as well as natural foods such as in meat products and vegetable oils, nuts and seeds. It is important to keep in mind that balance of the Omega 6:Omega 3 foods is important to moderating inflammation and reducing health conditions.

Salmon = Highest in EPA and DHA 

Example nutrient break down of EFAs for specific food:


DiNicolantonio, J. J., & O'Keefe, J. H. (2018). Importance of maintaining a low omega-6/omega-3 ratio for reducing inflammation. Open heart, 5(2), e000946.

Foodworks (2021). Xyris Software, High Gate Hill, Qld, Australia. 

National Health and Medical Research Council (2020). Nutrient Reference Values for Australia and New Zealand (NRV), Fats: Total fat & fatty acids. Retrieved on 16 March 2021 from

Oseicki, H. (2014). The Nutrient Bible. 9th Edition, Brisbane, Australia; BioConcepts Publishing.

EFAs can also assist you in preventing:

  • Poor memory.
  • Dry, itching, scaly skin.
  • Dandruff.
  • Acne.
  • Psoriasis.
  • Brittle hair or nails.
  • Poor wound healing.
  • Blurred vision.
  • Cracked fingertips or heels.