Fat usually gets a bad rep because it is normally associated with obesity, heart disease, and other health problems. However, the body needs fats for basic function. They protect our internal organs, store energy and vitamins, and help us regulate our body temperature. Important metabolic activities that have to do with reproduction, growth, and the immune system are also managed by fats.
The fat that the body needs is naturally synthesized by the body; however, essential fatty acids (EFAs) linoleic and alpha-linolenic must be obtained from the foods we consume.
What are the functions of essential fatty acids?
Linoleic and alpha-linolenic acids are used to build specialized fats called omega-3 and omega-6 fatty acids which ensure the proper functioning of the body tissues. There are various health benefits of essential fatty acids which include reduced heart diseases, relief from menstrual and joint pains, better joint health, as an effective treatment for joint pain and also lowers the cancer risk.
When You Workout
They help increase stamina and endurance and provide relief to your muscles after intense exercise because of their anti-inflammatory effects.
One of the key functions of EFAs is to help in the process of sperm formation, and the regulation of the female cycle. During pregnancy, essential fatty acids are necessary to ensure the fetus’s growth and brain development.
Enhanced Immune System
Omega-3 helps regulate the immune system and also improves insulin sensitivity in people suffering from diabetes. Because of its anti-inflammatory effect, Omega-6 enhances the disease-fighting power of the body. Both reduce various symptoms of allergies and excessive fat production of the body.
Other benefits include elevated mood, increased calmness and intelligence, improved concentration and focus, stress management, enhanced mental processing, faster learning, and improved motor coordination.
Essential Fatty Acid Deficiency
Deficiencies of essential fatty acids can cause many disorders and symptoms including poor immune function, liver and kidney problems, depression, decreased growth rates and dry skin. A lack of ESAs can also cause joint pain.
Foods that contain Omega 3 and Omega 6
It is essential to include essential fatty acids in the diet as they are crucial for the efficient functioning of the body. Some of the natural sources of Omega 3 include flaxseeds, walnuts, wheat germ, canola oil, soybean oil, flaxseeds oil and walnut oil. It is also found in beans, nuts, seeds, and whole grains in lesser quantities.
Omega 6 is found in leafy vegetables, seeds, nuts, grains, and corn safflower, soybean, cottonseed, sesame and sunflower oils. It is recommended that women get 1.1g and men 1.6g of essential fatty acids per day.
Essential fatty acids are vitally important for the day to day function of the body, relieving pain, and reducing heart disease. It is therefore important to maintain a balanced diet rich in fruits, vegetables, legumes, nuts, and seeds to ensure that the body is able to build plenty of omega-6s and omega-3s to benefit your health. Redefine Yourself.
Referenceshttps://publications.nigms.nih.gov/insidelifescience/fats_do.html www.pcrm.org/health/health-topics/essential-fatty-acids lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids www.nutri-facts.org/en…/essential-fatty-acids/essential-fatty-acids/health-functions.ht