Yes, I'm FATS but Healthy & Essential
For decades, dietary fat has been plagued with a bad reputation as reduced-fat products hit the shelves and low-fat diets took center stage. However, dietary fat as well as essential fatty acids are critical components of good health.
There are certain types of fatty acids, however, that you must get through your diet as your body is not able to produce them. Known as essential fatty acids, getting enough of these healthy fats in your diet is crucial to maintaining optimal heath and preventing deficiency.
What Are Essential Fatty Acids?
You’ve probably heard quite a bit about saturated fatty acids and unsaturated fatty acids as well as their effects on health. But what are fatty acids exactly, and why do we need them?
There are many types of fatty acids, all varying by the number of carbon atoms and hydrogen bonds that they contain. Your body needs these different types of fatty acids as they provide energy, make up the cell membranes, help absorb certain vitamins and minerals, and even produce important hormones.
Your body is able to make most of the fatty acids it needs from other fats.
Alpha-linolenic acid is converted in the body to the active forms of:
omega-3 fatty acids,
docosahexaenoic acid (DHA) and
eicosapentaenoic acid (EPA).
Why Do You Need Essential Fatty Acids?
An essential fatty acids deficiency can lead to symptoms like:
In addition to preventing deficiency, getting enough essential fatty acids in your diet can also come with a whole host of benefits to your health.
Benefits of Essential Fatty Acids
1. Promote Heart Health
Essential fatty acids are well-known for their role in preventing heart disease by reducing risk factors and keeping your heart healthy and strong. In fact, a higher intake of essential fatty acids has been associated with a reduced risk of heart disease.
Omega-3, in particular, has been shown to reduce triglycerides, blood pressure and the buildup of plaque in the arteries.
2. Protect Your Brain
Some promising research has found a link between essential fatty acid intake and brain health, showing that it may help improve cognition and could even prevent certain neurological disorders.
Several studies have found that omega-3 fatty acid consumption is tied to a decreased risk of cognitive decline and Alzheimer’s disease.
3.Relieve Inflammation
Inflammation is a normal immune response designed to help protect your body against infection. Chronic inflammation, however, has been linked to a slew of problems like heart disease, cancer, and autoimmune problems.
Research shows that omega-3 fatty acids may help reduce harmful inflammation.
Essential fatty acids may be especially helpful in the treatment of conditions that are caused by inflammation like asthma, rheumatoid arthritis, and inflammatory bowel disease.
4. Reduce Joint Pain
Arthritis is a joint disease that can cause pain, stiffness, and swelling. It can affect anyone regardless of age or gender, but it’s most likely to affect older adults.
Essential fatty acids have been shown to aid in the treatment of arthritis by alleviating joint pain.
Essential Fatty Acid Sources
You can easily meet your essential fatty acid needs through the diet by including a few servings of healthy oils, nuts, and seeds into your day.
Some common sources of linoleic acid include:
Flaxseed and flaxseed oil Soybean oil Sunflower oil Safflower oil Hempseed and hempseed oil Pumpkin seeds
A few good sources of alpha-linolenic acid include:
Perilla oil Flaxseed and flaxseed oil Chia seeds Walnuts Brussels sprouts
Keep in mind that alpha-linolenic acid is converted into DHA and EPA, the active forms of omega-3 fatty acids. You can also include a few servings of fatty fish into your diet each week or supplement with fish oil to increase your omega-3 fatty acid intake with DHA and EPA.
Essential Fatty Acids vs. Non-Essential
Alpha-linolenic acid and linoleic acid are just two of the many types of fatty acids that your body needs. However, these two stand out because they are the only fatty acids that your body can’t produce on its own using other fats or materials.
DHA and EPA, for example, are just as important and carry the same health benefits as alpha-linolenic acid. But because your body can convert alpha-linolenic acid into DHA and EPA, they are considered non-essential fatty acids.
That’s why it’s incredibly important to include plenty of essential fatty acids in your diet, as this is the only way to make sure that your needs are being met.
Healthy Fat vs. Unhealthy Fat
Unfortunately, fat has gotten a bad reputation over the years. Thanks to its association with heart disease and weight gain, many people tend to steer clear of fat altogether.
There should be a distinction made between healthy fats and unhealthy fats, however.
For example, trans fats, which are frequently found in processed foods and baked goods, have been associated with an increased risk of heart disease.
Meanwhile, healthy fats like monounsaturated fatty acids are actually protective against heart disease and metabolic syndrome, which is a group of conditions that raise the risk of heart disease, stroke, and diabetes.
In addition to essential fatty acids, other healthy sources of fat include:
Avocados
Fatty fish
Nuts
Seeds
Coconut oil
Olive oil
Butter
Ghee
Essential Fatty Acid Uses
Looking to up your essential fatty acid intake and reap the health benefits of these nutritious fats? No problem! Essential fatty acids are plentiful in oils, nuts, and seeds, so it’s easy to incorporate them into your diet.
Try swapping the oils in your salad dressings or sauces with flaxseed oil, which contains a hearty dose of both alpha-linolenic and linoleic acid. Keep in mind that these oils should not be used in high-heat cooking because they have a low smoke point and can easily oxidize and form harmful compounds when exposed to heat.
You can also try sprinkling chia seeds, pumpkin seeds or hemp seeds onto salads, yogurts or smoothies to give your essential fatty acid intake a quick boost.
Alternatively, try including some essential fatty acid-rich foods in your entrees, side dishes or snacks by experimenting with some new recipes.
Precautions
While both alpha-linolenic acid and linoleic acid are important, the ratio of omega-6 to omega-3 fatty acids should also be considered.
It’s estimated that the omega-6 to omega-3 ratio in the modern diet is 20:1 when it should ideally be closer to 2:1. This kind of imbalance can lead to chronic inflammation, which is at the root of conditions like heart disease, obesity, diabetes and even cancer. Unfortunately, omega-6 fatty acids are frequently found in unhealthy sources like processed foods, which have become an all-too-common staple in the average diet.
Instead, enjoy a diet rich in whole foods with healthy fats and essential fatty acids to keep your omega-6 to omega-3 ratio in balance and ward off inflammation.
If you have a disorder that affects absorption, you should consult with your doctor to ensure that your essential fatty acid and other micronutrient needs are being met. For these individuals, essential fatty acids can also be administered through supplementation, topical medications or infusion directly into the blood.
Disclaimer:Please take a doctor's opinion before starting your dose!
For any queries or questions please leave your comments below or you can also email me on insiya1793@gmail.com.
Please do leave your suggestions on any topic that you would like me to write on.
Your Well-wisher,
Dr.Insiya
Follow me on Instagram for further updates: