The best dietary ways to support your Endocannabinoid System (EDS)
Give attention to lipids if you want a well-functioning Endocannabinoid System (ECS) you need to eat a diet high in “good” fats. The ECS and cellular function depend on the presence of certain types of lipids in cell membranes.
Omega-6 fatty acids, longer-chain saturated fat, and trans fats are “bad” fats connected to many diseases, particularly when you don’t consume enough “good” monounsaturated, medium-chain, and omega-3 fats.
Not surprisingly, this same dietary pattern is also associated with impaired function of the ECS. Foods that contain omega-3 fatty acids are critical because they are considered “essential fatty acids.”
Essential fatty acids are fats that the body needs for vital biological functions but cannot produce itself; they must be obtained from food.
GOOD FATS
Monounsaturated fats
Nuts and seeds
Olive, avocado, canola, and macadamia-nut oils
Sunflower oil (high oleic only)
Alpha-linolenic acid, an omega-3 fatty acid
Flaxseeds and flaxseed oil
Walnuts
Chia seeds
Canola oil
Hemp seed oil (considered the best source of fatty acids in terms of omega-3 to omega-6 ratio)
EPA and DHA omega-3 fatty acids
Coldwater fish such as salmon, mackerel, herring, trout, tuna, and sardines
Fish-oil supplements
Medium-chain saturated fats
Coconut oil
Grass-fed meat and dairy
Organic, free-range chicken and eggs
Wild salmon
BAD FATS
Trans-fats
Partially hydrogenated vegetable oil
Shortening
Margarine
Many baked goods and crackers (look for “trans fats” on the label)
Linoleic acid, an omega-6 fatty acid
Most vegetable oils, including corn, grapeseed, safflower, soy, and sunflower
Oxidized fats
Fried foods
Charbroiled meat
Longer-chain saturated fats
High-fat meat and dairy Grain- or soy-fed meat and dairy
Conventionally raised chicken and eggs Farmed salmon
