Essential Fatty Acids.

In an earlier post I have written on the need for fats in our diet. For example, without fats, fat-soluble vitamins such as vitamins A, D, E and K cannot be absorbed into the body.

Fats are also important to our health. Our body needs essential fatty acids for good health. Essential fatty acids or EFAs cannot be manufactured by our body and therefore we have to get them in our diet. The most important of the essential fatty acids are Omega 3, Omega 6 and Omega 9. However, Omega 9 might not be considered an essential fatty acid as it can be produced by the body when there is sufficient Omega 3 and Omega 6.

As research tells us, EFAs are necessary for the formation of healthy cell membranes. To maintain healthy skin and hair, to regulate the use of cholesterol and blood pressure in our body, to regulate blood clotting, to strengthen the immune system and control inflammatory responses, to have healthy liver function and hormone production, we need these EFAs. Furthermore, the development and healthy function of the brain and the nervous system depends upon sufficient EFAs. So do proper thyroid and adrenal activity.

As we can see, EFAs are just as important as vitamins as they are necessary for proper body functions.

Of all the EFAs, omega 3 is the most important and the body should be given more omega 3 dan omega 6. According to research, the ratio needed depends upon the individual.

Next, we ought to know what we must have liquid fats in our diet to give our body sufficient EFAs.

Omega 3 can be found in flax seed, mustard seeds, grains, green leafy vegetables and spirulina. The better sources are fish oils, linseed or flaxseed oil and canola oil.

When purchasing fish oil, there is the problem of mercury. So, we have to look into the method of extracting the oil.

Omega 6 can be obtained from vegetables, fruits, nuts, grains and seeds. Better sources are oils made from sunflower, corn, soya, evening primrose and wheatgerm.

If sufficient Omega 3 and Omega 6 is available to the body, then the body can produce Omega 9. However, Omega 9 can be found in virgin or extra virgin olive oil, olives, avocados, almonds, peanuts, sesame oil, pistachio nuts and cashew nuts.

Deficiency in EFAs can result in many unhealthy developments. Deficiency in Omega 3 can result in skin problems, poor vision and high blood pressure while deficiency in Omega 6 can cause poor skin condition, growth retardation, poor wound-healing and a weakened immune system. The problems are plentiful as the proper function of all tissues are dependent upon sufficient EFAs.

How much EFAs we get from the oils and the food in our diet again depends upon their exposure to heat, light and oxygen. These three factors caused the EFAs to be lost when the oil is oxidised and becomes rancid. In the post on 'Rancid oil', I have explained that the oils should be kept in refrigerators or dark places to prevent or slow down rancidity.

When it comes to heat during cooking, it should not exceed 100 degrees fahrenheit. Of course, it is best to eat the food raw where possible.

Extra virgin olive oil or grapeseed oil is better as cooking oil for they can withstand higher heat without any chemical change to the oil.

With this we should be able to understand our need for fat in our diet and how we can be healthier.