Essential Fatty Acids
Essential fatty acids (EFAs) are given the title 'essential' not only because they are critical in promoting overall health, but because they cannot be manufactured by tbe body; therefore, it is essential that we receive them in our diets. The essential fatty acids include the Omega-3 Fatty Acid, Alpha- Linolenic Acid (ALA), and the Omega-6 Fatty Acid, Linoleic Acid (LA). Read on for how to incorporate each into your diet.
Omega-3 Essential Fatty Acids
Omega-3 EFAs are particularly critical to our bodies because they are put to use literally everywhere—our eyes, hair and skin, our brain, heart, nerves and joints. Every cell in our bodies needs omega-3 EFAs to thrive.
Studies show that populations that consume a diet high in omega-3 EFAs may be awarded with protection against cardiovascular disease. But about 80% of Americans are deficient in omega-3 EFAs. Nutritionists suggest off-setting this imbalance through adding an omega-3 EFA supplement to our diets, of which Flaxseed Oil is the best vegetarian source by far.
Omega-6 Essential Fatty Acids
Omega-6 essential fatty acid, Linoleic Acid, is more plentiful in the diet than omega-3 EFAs. It can be found in many vegetable oils including Canola, Soy and Safflower. Although LA can be converted to Gamma-Linolenic Acid (GLA), this process is often times compromised and some people have lower levels of GLA, an essential fatty acid that plays an integral role in maintaining immune and inflammatory response and hormone regulation. GLA can be found in certain oils such as Borage and Evening Primrose Oils, and can be found in many vegetable oils including Canola, Soy and Safflower, and in supplement oils such as Borage and Evening Primrose Oil.
Omega-9 Essential Fatty Acids
Omega-9 fatty acids are important monounsaturated fats that occur naturally in our bodies. But they are also prevalent in kitchen staples—olive oil, canola oil, sunflower oil and almond oil. Much of the praise showered on the Mediterranean diet is due to the cardiovascular benefits derived from Omega-9 fatty acids. Olive oil has been proven to raise good cholesterol (HDL) and lower bad cholesterol (LDL), and has more antioxidants than any other oil, including hydroxytyrosol, a polyphenol with a high level of free radical scavenging activity. Another role Omega-9 plays is to help offset the overconsumption of Omega-6 rich oils like corn and soy. By consuming more Omega-9, we are balancing out our fatty acid profile to a ratio our bodies prefer.
INFORMATION COURTESY OF SPECTRUM NATURALS