By their very name, this group of high-quality unsaturated fats are essential for growth and all body functions. Of the fifty essential nutrients (substances our bodies cannot manufacture, but which are required for normal daily cellular functions, so, therefore, have to be obtained from foods) two originate from fats and oils - Essential Fatty Acids (EFAs). Out of interest, the other forty-eight essential nutrients are vitamins, minerals and amino acids.
These two Essential Fatty Acids are alpha-linolenic acid (omega 3) and linoleic acid (omega 6). Both are sensitive to destruction from exposure to light, air and high temperatures. So, if you're thinking you'll be getting your daily dose of Essential Fatty Acids by adding these two Essential Fatty Acids when cooking or frying your food sadly you'll be mistaken.
Research has revealed that Essential Fatty Acids are so essential and that we require more of each Essential Fatty Acid every day than any other essential nutrient. Due to the deservedly bad press of fatty foods, unfortunately, there seems to be a blanket of acceptance that all fats or oils are inherently bad for our health. However, this is not the case, as is discussed in the authoritative book on the subject of fats and oils by Canadian researcher Udo Erasmus entitled “Fats that Heal, Fats that Kill”. Definitely worth a read, that being said it's 423 pages so you may want to dip in and out of various sections!
Essential Fatty Acids are involved in the reduction of chronic tissue and cellular inflammation by promoting the production of hormone-like prostaglandins. Prostaglandins are messengers that are responsible for the control of important body functions such as hormonal balance, blood pressure balance, metabolic regulation, pain, inflammation and other immune function, nerve circulation in the brain, blood coagulation, cell growth and proliferation.
Vitamins C, E, Niacin (B3), Pyridoxine (B6) and the mineral Zinc, together with EFAs, have been found to be the most important precursors for prostaglandins. As have other Essential Fatty Acids such as Gamma-linoleic Acid (GLA) and arachidonic acid.
Essential Fatty Acids also help to protect our DNA from damage working as antioxidants to strengthen and maintain healthy immune functions including fighting infection and inhibiting cystic and tumour formation. EFAs are essential for healthy skin and hair, our endocrine functions, balancing blood sugar levels, central nervous system function plus related visual and brain functions, fertility, digestive processes such as increasing bile flow, pancreatic enzyme production and liver detoxification.
Essential Fatty Acid deficiency can be caused by excess consumption of alcohol, margarine, lard, meats, refined vegetable oils, poor digestion, endocrine imbalance and dairy products.
Optimum Essential Fatty Acid absorption and usage requires the presence of beta carotene, vitamins C, D and E, calcium, magnesium, iron and selenium.
A deficiency of Essential Fatty Acid is becoming increasingly common, especially given the amount of processed and saturated fats eaten in the world today. Some deficiency signs of Essential Fatty Acids can include:
Omega 6 - eczema, dry skin, hair loss, dry eyes, dry lips, easy bruising, behavioural and mood changes, hypoglycaemia, inappropriate yawning, foul-smelling perspiration, leaky gut syndrome, allergies, susceptibility to infection as cell membranes weaken, poor wound healing, male subfertility, psoriasis, excessive sweating with attendant thirst, female miscarriage, joint pains, athletes foot, hypertension, Crohn’s Disease, IBS, Rheumatoid arthritis, candida albicans overgrowth, palpitations, renal colic, fibrocystic breast disease, glands, elevated cholesterol levels, Polycystic Ovary Syndrome (PCOS) as well as arteriosclerosis.
Omega 3 - deficiency signs can include some of the above plus; all kinds of autoimmune conditions such as PBC, Rheumatoid Arthritis, Hashimoto’s Disease (a thyroid condition), Lupus (SLE), hypertension, pins and needles, motor incoordination, visual disturbances, nerve problems, shingles, low metabolic rate, borderline hypothyroidism, dry skin, oedema, PMT, inflamed tissues, learning problems, hypoglycaemia, cravings, addictions and general feelings of weakness.
All these symptoms and conditions can be helped if not reversed if your Essential Fatty Acid balance, intake and absorption are restored and maintained.
To obtain the correct amount of all Essential Fatty Acids from our food, it is important to chew seeds and nuts very thoroughly. Up to thirty times mastication with each mouthful is considered adequate according to research on chewing. If using oils, ensure that they are cold-pressed, extra virgin oils which have been organically cultivated. Also, they are stored in dark glass bottles, sealed with airtight containers. Better to store the oils in a cool location and out of direct sunlight. It may be easier and preferable to refrigerate the oils.
There is a lot of contention regarding the correct ratio of essential fatty acids in oils and what we should be having daily for optimum health. So, having a variety of the following whole foods and oils, mixing several of them - especially flaxseed oil and sunflower seed oil - along with nuts and seeds is a good starting place. Alternatively, supplementing with a really good quality essential fatty acid will be nourishing and supportive for your well-being. Make sure you do your research and that the supplement is of extremely high quality and has data to prove its efficiency, as well as testimonials and positive reviews.
Other sources of Essential Fatty Acids include Hemp seeds, olives, flax seeds, avocado, sunflower seeds, pumpkin seeds, almonds, sesame seeds, hazelnuts, walnuts, spirulina, chlorella, evening primrose oil, wheatgerm, meadowsweet seeds, fennel seeds, sprouted chickpeas, alfalfa seeds, sprouted lentils, hawthorn berries, rosehips and fenugreek seeds.
Essential Fatty Acids are just that... they are essential for our well-being, so be sure to check your levels and support your beautiful body daily with the best source of Essential Fatty Acids that you can find.
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