If you have dry skin, stiffness, concentration problems,
or hormonal imbalances you may be lacking in a type of fat
that is essential to health. Essential fatty acids are those
fats that the body needs; yet cannot synthesize itself.
Many types of fat are unhealthy fats, yet some are beneficial
and necessary. In fact, cutting all fat from the diet is
actually harmful to health.
Essential fatty acids are needed to metabolize other types
of fats that are not good for us. Saturated fat is a harmful
fat that is found in many types of red meat and dairy foods.
Yet, the worse types of fats are the partially hydrogenated
oils found in snack foods. These types of fats, found in
most processed foods, are converted to trans-fatty acids
when heated, or oxidized. So when you make boxed cakes or
brownies you create trans fats when you bake these partially
hydrogenated oils that are included in the mix so that the
box can sit on your shelf indefinitely. These are the types
of fat that increase cholesterol in the arteries.
The good fats, called essential fatty acids, are important
in many metabolic processes, including energy production.
Since the body cannot produce them, they must be consumed
in the diet to optimize health. The essential fatty acids
are the omega-3 (linoleic) and omega-6 (linolenic) polyunsaturated
fatty acids.
Every cell in the body is like a tiny factory, taking in
raw materials from the surrounding fluid and sending out
various chemicals. Everything going into or coming out of
the cell has to pass through the cell's membrane. The membrane
depends on essential fatty acids to remain fluid and flexible.
Without them, the membrane becomes stiff and unable to do
its job.
Essential fatty acids are also important to bring vital
oxygen to muscle cells and they enable the cells to more
easily absorb nutrients needed for recuperation. In one
study of 63 patients with fibromyalgia, essential fatty
acid supplementation resulted in a 74% reduction in pain
in patients after 1 month, and 85% after 3 months.
This is a list of the benefits realized by regular use
of essential fatty acids:
- Improved cholesterol levels
- Lower blood pressure
- Improved memory
- Increased circulation
- Reduced joint stiffness
- Reduced dryness of the skin
- Improved immune system function
- Less inflammation
- Balanced hormones
- Depression reduced.
As you can see, fatty acids are essential for metabolism
and health. Flax oil is the richest vegetarian source of
omega-3 fats. It is commonly used in salads in place of
other salad dressings. Flax oil shouldn't be used for cooking,
as high heat damages the fatty acids. Other sources of omega-3
fatty acids are fish oils from salmon, tuna, cod, and mackerel.
Omega-6 fatty acids are found in many vegetable oils such
as borage, flaxseed, walnut, soy, corn, sunflower, and are
especially abundant in evening primrose oil. These omega-6
acids help to soften dry skin and relax tense muscles.
Both omega-3 and omega-6 fatty acids need to be supplemented
in the diet. The ideal ratio of these fats is 2 parts omega-3
to 1 part omega-6 to reduce inflammation and pain, and to
improve energy metabolism. Increasing the amount of fish
oils and flax oil will help especially get the omega-3 fatty
acids into the metabolism. 2000 mg. of flax oil is usually
equivalent to 2 capsules or 1 tablespoon, and is the recommended
minimum per day.
The omega-3 and omega-6 need catalysts to be absorbed in
the body. These catalysts are vitamins B3 (niacin) and B6,
vitamin C, and the minerals magnesium and zinc. When there
is a deficiency of these nutrients then the essential fatty
acids will not be absorbed well. Also when too many saturated
or trans fats are part of the normal diet then supplementation
of essential fatty acids is less effective.
A combination of essential fatty acids, minerals, enzymes,
and antioxidants, are all needed in your daily diet, or
on whole food supplement form, to make the metabolic changes
that reverse many chronic disease symptoms. Supplementing
with sufficient amounts of omega-3 and omega-6 fatty acids
in balance will help you absorb the other nutrients you
take in from your foods, and can make a great improvement
in your overall health and vitality.
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