EFAs: Some things are better FATTY!
Wednesday, November 11th, 2009
.
What is an Essential Fatty Acid and what makes it essential?
Essential Fatty Acids (EFAs) are substances that are absolutely necessary for the body to function. These substances are not produced by the body yet they are needed by every cell, as such we are required to supply the body with these substances in required amounts. The membrane of each skin cell consists of substances that are derived mainly from EFAs, which assist in making protaglandins, which are involved in inflammation and healing.
EFAs have been associated with imparting that ‘healthy glow’ to skin, as well as maintaining soft, supple, more youthful looking skin.
There are two (2) types of EFAs
- Omega – 6 Fatty Acid
- Omega – 3 Fatty Acid
Omega – 6 Fatty Acid, or Linoleic Acid, is an EFA that is involved in:
- Growth
- Skin integrity and strength
- Injury response, for example blood pressure regulation and blood clot formation.
On average we have higher levels of omega-6 FAs than we do of omega -3 FAs since Omega -6 FAs are found in are found primarily in nuts, seeds and plant oils. Common sources of Omega-6 FAs include safflower oil, sunflower oil, soybean oil, peanut oils and margarines made with these oils. Walnuts and seeds such as pumpkin, sesame and poppy are also great sources of Omega-6 FAs
Omega- 3 Fatty Acid, or Alpha Linolenic Acid, is an EFA that is involved in the:
- Formation of healthy cell membrane
- Development of eye and brain tissue
- Assistance with injury response
Although research is ongoing, omega – 3 FAs are also believed to:
- Lower triglyceride levels, which are important risk factors in coronary heart disease
- Improve blood vessel elasticity
- Keep the heart rhythm beating normally
- Thin the blood, which makes it less sticky and less likely to clot
- Reduce inflammation and support the immune system
- Reduce blood pressure
- Possibly play a role in preventing and treating depression
- Contribute to the normal development of the foetal brain.
Omega-3 FAs are found in both plant and marine foods, although it is the omega-3 fats from marine sources that have the strongest evidence for health benefits (including reducing the risk of heart disease).
Sources of omega-3 Fatty Acids include:
- Green and leafy veges like spinach, broccoli, kale, brussel sprouts, bok choi and collards.
- Flaxseeds, canola and soy oils and canola-based margarines
- Cold water fish like Atlantic salmon, mackerel, Southern blue fin tuna, trevally and sardine, halibut and snapper.
- Foods fortified with omega-3 FAs like some types of eggs.
The recommended intake of omega-3 FAs is 1.1 – 4 grams per day. Just for a general idea:
100g of salmon contains approx 1.5g omega-3 FA
100 g of sardines contains about 3 g
100 g of halibut contains less than 1 g
with respect to omega -3 enriched/ fortified foods
113 g yogurt contains 0.3 g omega -3 FA
1 egg contains 0.4 g and
250 ml milk contains 0.02 – 0.03 g
Works consulted:
Smolin, L. & Grosvenor, M. (2007) Nutrition Science and Applications. John Wiley and Sons, Inc.
Foundation for Integrated Medicine: Fatty Acids
Better Health
POSSIBLY RELATED GC POSTS
Health | Best foods
All-in-One Meals
Maintaining the flab
I’ll drink to that!
Fats | Don’t hate. Discriminate