With the overwhelming rate of obesity today, many people try to avoid fats. There are some people that are unaware that there are actually good fats available, and these are the essential fatty acids. Also, known as EFA's, these good fats are not created by the body, but can be found in food or can be supplemented.
Omega 3
Omega 3 is a type of essential fatty acid which supports proper brain function, the immune system, nervous system, hair and skin. Omega 3 can be found in oils from salmon, tuna, cod and herring fish. Research has linked Omega 3 to help reduce inflammation and reduce the risk factors associated with many chronic diseases such as heart disease, cancer and arthritis. The people who do not consume enough Omega 3 may experience fatigue, poor memory, heart conditions, poor circulation and dry skin.
Omega 6
A healthy diet will include a balance of Omega 3 along with Omega 6. Most Omega 6 fatty acids are found in vegetable oils such as flax seed, canola, soybean and squash. These fatty acids help maintain healthy joints, cell membrane structure and promote cardiovascular health.
EFA's for Women
Essential fatty acids are beneficial to women because the oil lubricates the body from the inside out, instantly supporting the new growth of hair, skin and nails. Women can relieve menstrual cramps and PMS symptoms known as dysmenorrhea. EFA's are directly related to balancing hormones. They provide better chances for conceiving, facilitate healthy placental blood flow between baby and mother, and increase blood flow to the uterus.
Supplements
Most people do not get adequate amounts of healthy essential fatty acids in their daily nutrition regimen. This is a result of eating over-processed foods and foods high in saturated fats. Essential fatty acids can be supplemented in the form of Omega 3 and 6 to help balance any diet and maintain adequate health. These supplements can be found at many nutrition stores, health food stores and supplement retail locations. EFA's typically come in softgels for fast absorption. When shopping for EFA supplements, confirm that the product has been tested for lead and mercury for guaranteed purity and potency of the fish oil.
How Much to Take
Essential fatty acids can significantly increase fat burning by up to 35 percent, even after a carbohydrate-rich meal. Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) are both Omega 3 fats from fish oils. These fats stimulate fat burning enzymes, shifting fat away from sticking to the body. When supplementing with as little as 1100mg EPA and 700mg DHA, they act to increase the amount of fat burning by limiting the amount of fat stored in the body. Since the body cannot manufacture these EFA's, supplementing with a daily dose will benefit men, women and children.
References
- Rolfes S, Whitney E. Understanding Nutrition. 1996; 7th edition, The Lipids:Triglycerides, Phospholipids, and Sterols(1996): 154-192.
- Anandan C, Nurmatov U, Sheikh A. Omega 3 and 6 oils for primary prevention of allergic disease: systematic review and meta-analysis. Allergy. 2009 Jun;64(6):840-8. Epub 2009 Apr 7.
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