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Why Essential Fatty Acids Are Essential
What are essential fatty acids?
Essential fatty acids are substances that the body requires to maintain optimal health and they are generally known as ‘good fats’.
There are two kinds of essential fatty acids, the first is alpha-linolenic acid which relates to omega 3 fatty acids, and the second is linoleic acid which relates to omega 6 fatty acids. Omega 3 and omega 6 fatty acids are necessary for a healthy mind and body. The human body cannot manufacture essential fatty acids so they have to be ingested through our diets, or by taking supplements.
Why do we need them?
Essential fatty acids are just that - ‘essential’ for our health. They essentially counteract some of the damage done by what are known as ‘bad fats’ and provide many benefits for the whole body.
Essential fatty acids are scientifically known to support the reproductive, cardiovascular, nervous and immune systems which are vital for our body’s well being. Without them, we would not be as healthy and might encounter problems with our circulation, heart, memory and immune system.
What do they do for us?
Essential fatty acids which mainly comprise of omega 3 and omega 6, have been proven over numerous studies in recent years to have major health benefits. These include:
- Reduction in heart failure and disease – medical research has shown that those who have a good balance of omega 3 and omega 6 in their diets are less likely to have heart related problems.
- Anti-aging benefits– both omega 3 and omega 6 are known to boost the circulation which stimulates cell regeneration. This regeneration means that old and dead skin cells are shed to reveal the newer cells underneath – effectively making skin look younger.
- Mood enhancement – essential fatty acids play an important role in the development of the mind and have a positive affect on your mood. Research shows that those with a balanced diet of omega 3 and omega 6 are also less likely to suffer from depression.
- Brain development – scientific studies have shown that essential fatty acids boost cognitive development so are good for your mind as well as your body.
- Growth – omega 3 and omega 6 are essential for the growth of both body and mind in children. Babies in the womb and those who are breast fed, get their essential fatty acids from their mother, whilst older children get them from their diets.
- Reduction in age-related macular degeneration – this condition is a gradual blindness which is associated with the aging process. Research shows that essential fatty acids reduce the chances of developing this condition.
- Cancer prevention – essential fatty acids have been linked to prevention against certain types of cancer.
- Maintaining a healthy weight – research has shown that a balanced diet which includes omega 3 and omega 6 helps regulate the body’s weight.
- Detoxifying properties – essential fatty acids help cells to obtain nutrition and drive out harmful waste products, effectively detoxifying the body on a cell level.
How do we get them?
Now you are aware of the health benefits of essential fatty acids in the diet, you need to know how you can get them. There are two main ways; food and supplements.
Omega 3 fatty acids can be found in a variety of vegetable and seed oils, as well as in cold water fish. High concentrations of this essential fatty acid can be found in soybeans and soybean oil, grapeseed oil, the seeds in kiwifruits, walnuts and walnut oil, pumpkin seeds and pumpkin seed oil, salmon, halibut, tuna and herrings.
Omega 6 fatty acids can also be found in some vegetable and seed oils but also in some other items. Differing concentrations can be found in baked products such as wholegrain bread, some cereals, nuts, poultry and eggs.
Essential fatty acids can also be found in the green leaves of broadleaf plants but you don’t have to directly eat these to obtain the fatty acids. They are often consumed by animals and in turn by eating these animals, you are also ingesting the essential fatty acids they contain.
Due to various foods having differing amounts of essential fatty acids, it can be difficult to determine if your diet has the correct balance. There are a number of symptoms which could indicate a deficiency in essential fatty acids which include tiredness, mood swings or depression, poor memory, dry skin and poor circulation.
Supplements can offer a simple solution to essential fatty acid intake. Omega 3 is usually found in fish oil supplements such as cod liver oil. Omega 6 can also be found in fish oil supplements, as well as in starflower and flax supplements.
