Eating Right With EFAs
One tiny word has the ability to frighten millions of people and bring about worries of heart disease, obesity, and sabotaged healthy diets.
This word is fat.
It is a mistake to think that all fat is harmful and unwanted.
In fact, essential fatty acids, like amino acids and dietary fiber, are a type of fat that is considered good nutrition.
Essential fatty acids, also known as EFAs, seem to be the new buzz word in healthy eating.
Don't think we're talking about fad diets, though.
The word "essential" is accurate, since these fats are needed for survival.
And they're not like carbohydrates and proteins that are synthesized by the body.
EFAs must be consumed through food and dietary supplements.
Just like water and calories, essential fatty acids are needed for the body to function properly.
Without them, you would experience some unpleasant outcomes.
We want you to know how to eat healthy with EFAs, be familiar with their benefits, and learn a little bit about the science behind them.
Here you'll find all the information you need to start eating right with EFAs.
ESSENTIAL FATTY ACID SCIENCE EFAs are a dietary fat.
Fat that comes from food is an entire structure made up of glycerol and fatty acids.
This structure, called a triglyceride, looks like a capital E with glycerol as the trunk and 1 fatty acid as each of the 3 arms.
The type of fatty acid varies according to the number of bonds between its carbon molecules.
Saturated fatty acids have single attachments.
Monounsaturated fatty acids have 1 double attachment.
Polyunsaturated fatty acids have 2-6 double attachments.
We want to take a closer look at the polyunsaturated fatty acids, or PUFAs, and the good nutrition they offer.
This type of essential fatty acid can be categorized as either omega-6 or omega-3, depending on where the first double attachment lies on the chain of carbon molecules.
The most important thing to know about these fatty acids is that we have to include linoleic acid (LA, an omega-6) and alpha-linoleic acid (ALA, an omega-3) in our healthy meals since our bodies do not produce the enzymes required to make them.
We can get them straight from plants or from animals that have consumed the right plants.
Omega-6 linoleic acid is easy to incorporate into diet plans.
Several oils (safflower, sunflower, corn, cottonseed, peanut, sesame, and evening primrose) and animal fats are good sources.
Flaxseed oil is the only option for a significant source of omega-3 alpha-linoleic acid, however.
Even some of the oils that contain both LA and ALA disproportionately favor LA (soybean, canola, walnut, and wheat germ).
There is one other group of foods that we should focus on, since eating right for omega-3 and omega-6 balance is important.
Hemp seeds and their oil, chia seeds and their oil, pumpkin seeds and their oil, and omega-3 eggs are omega balance diet food.
THE SWITCH FROM HEALTHY DIETS TO PROCESSED FOOD Let's look at some history of diet food changes in North America.
Before the 1900s, we ate fat in its natural state.
A shift occurred that disrupted healthy eating when industry and population both boomed.
Food started being packaged and prepared in unnatural ways.
Also, a fear of saturated fats started growing, so consumption of butter and tropical oils decreased while consumption of margarine and refined vegetable oils increased.
Overall, healthy eating actually decreased What's even more, good fish was deemed too fatty.
We started eating white fish, which is less nutritious, and low-fat versions of meat and poultry.
Then, with such a high demand for chicken and beef, a new system of feeding these animals became necessary.
They moved from the depleted pastures and were put on grain-based diets.
This is not necessarily how to eat healthy for poultry and meat production.
The result of these massive changes in our nationwide eating plans is that diets are now filled with omega-6 fats and deficient in omega-3 fats.
Omega-6 linoleic acid dominates the makeup of our current popular sources of fish, beef, poultry, pork, and margarine.
Some estimate that the ratio of omega-6 to omega-3 fats that we eat quickly went from 1:1 to 15:1 or 20:1.
Our ancestors that maintained the balanced ratio did not have to endure heart disease as the #1 killer in young people.
These people's food came from natural sources, so eating right literally came naturally to them.
More omega-3 fats were found in meat, wild plants, eggs, fish, nuts, and berries, and the good nutrition stayed in tact when the food was included in healthy meals.
A couple other factors that differentiate us and our older counterparts are the amount of physical activity achieved throughout the day and the portion of daily diets that is made up by sugar.
IS GOOD NUTRITION POSSIBLE WITH OMEGA-6 FATS? The presence of omega-6 fats in the body reduces the effectiveness of healthy omega-3 fats.
For instance, linoleic acid (an omega-6) competes with the normal metabolism of omega-3 alpha linoleic acid, so less EPA and DHA are produced.
Then, out of this reduced amount of omega-3 fats, even less are allowed to incorporate into cell membranes because of omega-6 acids.
Too much omega-6 is also harmful in itself.
Omega-6 fats are vulnerable to attacks by free radicals, so oxidized compounds are formed and eventually damage the body.
One example is oxidized LDL cholesterol, which contributes to atherosclerosis.
Omega-6 LA from normal food consumption gets converted into pro-inflammatory products that promote such unhealthy things as arterial plaque, allergies, high blood pressure, and growth of tumors.
The point is that many of the current diseases that people commonly suffer from can be traced back to excess omega-6 from food consumption.
Remember that omega-6 fatty acids are, in fact, essential in healthy diets, so they should not be avoided entirely.
Instead, we need to learn how to eat healthy combinations of omega-6 and omega-3 fats.
Generally, eating right to achieve omega balance would involve cutting back on omega-6 fatty acids and increasing consumption of omega-3 fatty acids.
An ideal ratio of omega-6 to omega-3 would be no higher than 6:1.
In good nutrition amounts this translates into 4 grams of omega-3 fats out of a diet that contains 20 grams of PUFA and 60 grams of total fat.
4 grams of omega-3 can easily be obtained by consuming the right diet food and supplements.
MAKING OMEGA-3 FATTY ACIDS Eicosapentanoic acid and docosahexanoic acid are better known by their acronyms: EPA and DHA.
If you have heard of these acids, it is because they are a uniquely important part of healthy eating.
ALA converts into EPA and DHA in the body.
When high levels of these acids are present in cells, risks of diseases are lowered, some cancers are prevented, depression is avoided, and attention deficit disorders are corrected.
In addition, DHA promotes visual acuity and brain development.
These omega-3 acids nurture overall health and well-being from inside the body, but the problem is getting them there.
EPA and DHA are technically not considered "essential", since they can be made by the body.
Unfortunately, the conversion of ALA into EPA and DHA is not very efficient.
In fact, out of the small amount of ALA that is usually consumed in unhealthy or healthy meals, only 5-10% is converted into EPA and 2-5% into DHA.
Relying on our own bodies to make a significant amount of EPA and DHA is just not practical.
Instead, we can turn to food sources of these two acids.
This list of EPA and DHA diet food contains items that harbor significant amounts of the fatty acids, which is used by our bodies after ingestion: • Shellfish, like shrimp and mussels • Cold water fatty fish, like salmon, trout, sardine, mackerel, and herring • Krill • Marine algae WHAT'S SO ESSENTIAL ABOUT EFA? Fad diets that completely cut out fat intake or are deficient in either LA or ALA lead to deterioration of healthy body cells.
In studies with rats, fat-free diets inhibited normal growth, reproduction, and long-term health.
At first, vitamin E deficiency was blamed because it is fat-soluble, but it was eventually determined that low levels of omega-6 fat was the problem.
In humans, red flags that indicate omega-6 LA deficiency would be hair loss, poor wound healing, dermatitis, and infertility.
These conditions are reversible but send a very serious message to change your diet and figure out how to eat healthy for fatty acid balance.
While no distinct disease develops when a person's diet lacks omega-3 ALA, let's remember what we learned about all the bodily processes that are enhanced by fatty acids: vision, central nervous system, and anti-inflammation just to name a few.
Also, body fat reduction and improved insulin sensitivity have been observed in people who get a lot of omega-3 fats by consuming seafood and flax.
Healthy weight loss benefits are important to many people as they look to build healthy diets.
Instead of avoiding omega-3 because it is a fat, it should be sought out as a diet food that improves several areas of health.
This word is fat.
It is a mistake to think that all fat is harmful and unwanted.
In fact, essential fatty acids, like amino acids and dietary fiber, are a type of fat that is considered good nutrition.
Essential fatty acids, also known as EFAs, seem to be the new buzz word in healthy eating.
Don't think we're talking about fad diets, though.
The word "essential" is accurate, since these fats are needed for survival.
And they're not like carbohydrates and proteins that are synthesized by the body.
EFAs must be consumed through food and dietary supplements.
Just like water and calories, essential fatty acids are needed for the body to function properly.
Without them, you would experience some unpleasant outcomes.
We want you to know how to eat healthy with EFAs, be familiar with their benefits, and learn a little bit about the science behind them.
Here you'll find all the information you need to start eating right with EFAs.
ESSENTIAL FATTY ACID SCIENCE EFAs are a dietary fat.
Fat that comes from food is an entire structure made up of glycerol and fatty acids.
This structure, called a triglyceride, looks like a capital E with glycerol as the trunk and 1 fatty acid as each of the 3 arms.
The type of fatty acid varies according to the number of bonds between its carbon molecules.
Saturated fatty acids have single attachments.
Monounsaturated fatty acids have 1 double attachment.
Polyunsaturated fatty acids have 2-6 double attachments.
We want to take a closer look at the polyunsaturated fatty acids, or PUFAs, and the good nutrition they offer.
This type of essential fatty acid can be categorized as either omega-6 or omega-3, depending on where the first double attachment lies on the chain of carbon molecules.
The most important thing to know about these fatty acids is that we have to include linoleic acid (LA, an omega-6) and alpha-linoleic acid (ALA, an omega-3) in our healthy meals since our bodies do not produce the enzymes required to make them.
We can get them straight from plants or from animals that have consumed the right plants.
Omega-6 linoleic acid is easy to incorporate into diet plans.
Several oils (safflower, sunflower, corn, cottonseed, peanut, sesame, and evening primrose) and animal fats are good sources.
Flaxseed oil is the only option for a significant source of omega-3 alpha-linoleic acid, however.
Even some of the oils that contain both LA and ALA disproportionately favor LA (soybean, canola, walnut, and wheat germ).
There is one other group of foods that we should focus on, since eating right for omega-3 and omega-6 balance is important.
Hemp seeds and their oil, chia seeds and their oil, pumpkin seeds and their oil, and omega-3 eggs are omega balance diet food.
THE SWITCH FROM HEALTHY DIETS TO PROCESSED FOOD Let's look at some history of diet food changes in North America.
Before the 1900s, we ate fat in its natural state.
A shift occurred that disrupted healthy eating when industry and population both boomed.
Food started being packaged and prepared in unnatural ways.
Also, a fear of saturated fats started growing, so consumption of butter and tropical oils decreased while consumption of margarine and refined vegetable oils increased.
Overall, healthy eating actually decreased What's even more, good fish was deemed too fatty.
We started eating white fish, which is less nutritious, and low-fat versions of meat and poultry.
Then, with such a high demand for chicken and beef, a new system of feeding these animals became necessary.
They moved from the depleted pastures and were put on grain-based diets.
This is not necessarily how to eat healthy for poultry and meat production.
The result of these massive changes in our nationwide eating plans is that diets are now filled with omega-6 fats and deficient in omega-3 fats.
Omega-6 linoleic acid dominates the makeup of our current popular sources of fish, beef, poultry, pork, and margarine.
Some estimate that the ratio of omega-6 to omega-3 fats that we eat quickly went from 1:1 to 15:1 or 20:1.
Our ancestors that maintained the balanced ratio did not have to endure heart disease as the #1 killer in young people.
These people's food came from natural sources, so eating right literally came naturally to them.
More omega-3 fats were found in meat, wild plants, eggs, fish, nuts, and berries, and the good nutrition stayed in tact when the food was included in healthy meals.
A couple other factors that differentiate us and our older counterparts are the amount of physical activity achieved throughout the day and the portion of daily diets that is made up by sugar.
IS GOOD NUTRITION POSSIBLE WITH OMEGA-6 FATS? The presence of omega-6 fats in the body reduces the effectiveness of healthy omega-3 fats.
For instance, linoleic acid (an omega-6) competes with the normal metabolism of omega-3 alpha linoleic acid, so less EPA and DHA are produced.
Then, out of this reduced amount of omega-3 fats, even less are allowed to incorporate into cell membranes because of omega-6 acids.
Too much omega-6 is also harmful in itself.
Omega-6 fats are vulnerable to attacks by free radicals, so oxidized compounds are formed and eventually damage the body.
One example is oxidized LDL cholesterol, which contributes to atherosclerosis.
Omega-6 LA from normal food consumption gets converted into pro-inflammatory products that promote such unhealthy things as arterial plaque, allergies, high blood pressure, and growth of tumors.
The point is that many of the current diseases that people commonly suffer from can be traced back to excess omega-6 from food consumption.
Remember that omega-6 fatty acids are, in fact, essential in healthy diets, so they should not be avoided entirely.
Instead, we need to learn how to eat healthy combinations of omega-6 and omega-3 fats.
Generally, eating right to achieve omega balance would involve cutting back on omega-6 fatty acids and increasing consumption of omega-3 fatty acids.
An ideal ratio of omega-6 to omega-3 would be no higher than 6:1.
In good nutrition amounts this translates into 4 grams of omega-3 fats out of a diet that contains 20 grams of PUFA and 60 grams of total fat.
4 grams of omega-3 can easily be obtained by consuming the right diet food and supplements.
MAKING OMEGA-3 FATTY ACIDS Eicosapentanoic acid and docosahexanoic acid are better known by their acronyms: EPA and DHA.
If you have heard of these acids, it is because they are a uniquely important part of healthy eating.
ALA converts into EPA and DHA in the body.
When high levels of these acids are present in cells, risks of diseases are lowered, some cancers are prevented, depression is avoided, and attention deficit disorders are corrected.
In addition, DHA promotes visual acuity and brain development.
These omega-3 acids nurture overall health and well-being from inside the body, but the problem is getting them there.
EPA and DHA are technically not considered "essential", since they can be made by the body.
Unfortunately, the conversion of ALA into EPA and DHA is not very efficient.
In fact, out of the small amount of ALA that is usually consumed in unhealthy or healthy meals, only 5-10% is converted into EPA and 2-5% into DHA.
Relying on our own bodies to make a significant amount of EPA and DHA is just not practical.
Instead, we can turn to food sources of these two acids.
This list of EPA and DHA diet food contains items that harbor significant amounts of the fatty acids, which is used by our bodies after ingestion: • Shellfish, like shrimp and mussels • Cold water fatty fish, like salmon, trout, sardine, mackerel, and herring • Krill • Marine algae WHAT'S SO ESSENTIAL ABOUT EFA? Fad diets that completely cut out fat intake or are deficient in either LA or ALA lead to deterioration of healthy body cells.
In studies with rats, fat-free diets inhibited normal growth, reproduction, and long-term health.
At first, vitamin E deficiency was blamed because it is fat-soluble, but it was eventually determined that low levels of omega-6 fat was the problem.
In humans, red flags that indicate omega-6 LA deficiency would be hair loss, poor wound healing, dermatitis, and infertility.
These conditions are reversible but send a very serious message to change your diet and figure out how to eat healthy for fatty acid balance.
While no distinct disease develops when a person's diet lacks omega-3 ALA, let's remember what we learned about all the bodily processes that are enhanced by fatty acids: vision, central nervous system, and anti-inflammation just to name a few.
Also, body fat reduction and improved insulin sensitivity have been observed in people who get a lot of omega-3 fats by consuming seafood and flax.
Healthy weight loss benefits are important to many people as they look to build healthy diets.
Instead of avoiding omega-3 because it is a fat, it should be sought out as a diet food that improves several areas of health.
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