Fatty acids are the building blocks of fats. Some fats are good and “essential” (i.e., must be ingested). Because we need them to live, yet the body cannot manufacture them. Thats call '' Simply Good fats ''
According to Lorraine Page, Omega 3s are essential unsaturated fatty acids that are vital for normal metabolism. These “ simply good fats ” include alpha-linolenic, eicosapentaenoic and docosahexaenoic acids
If you’re a vegan or vegetarian, you should be fine getting essential fatty acids from plant-derived sources.
This conversion requires a series of chemical reactions and two enzymes in particular need to be present: delta-6 desaturase and delta-5 desaturase.
In many people, these enzymes do not perform their proper functions. As a result, only a small amount of eicosapentaenoic acids and docosahexaenoic acid is made. To increase enzyme activity, get adequate amounts of vitamins B6, B3, and C, and magnesium and zinc
To incorporate more essential fatty acids( simply good fats ) into your fit food try focusing on just two foods to start, such as flaxseeds and wild-caught salmon. Have a serving or two of salmon every week, and add a tablespoon of flaxseeds into your morning smoothie or glass of fresh-squeezed juice.
Essential fatty acids ( simply good fats ) can be obtained from supplements such as fish oil capsules, cod liver oil, krill oil, and flaxseed oil. Make sure the oil contains vitamin E, which helps keep the oil from becoming rancid. Store these oils in your refrigerator.
HOW DO YOU KNOW IF YOU’RE LACKING IN ESSENTIAL FATS?
Some symptoms include fatigue, depression, itchy or dry skin, constipation, frequent colds, joint pain, and brittle hair and nails. Most Americans are lacking in omega 3s.
Omega 3s have an ongoing list of health benefits such as lowering “bad” cholesterol and triglyceride levels, reducing inflammation throughout the body, assisting in keeping blood from clotting, and maintaining the fluidity of cell membranes.
Omega 3s also assist in preventing atherosclerosis and eliminates joint pain. Associated with various forms of arthritis including rheumatoid helps in skin oil production and regulation, increases hydration, reduces acne and can result in fewer wrinkles.
People with diets high in omega 3s are less likely to suffer the brain shrinkage associated with Alzheimer’s disease. Then there are people with diets not high in omega 3s.
Omega 3s aid in weight loss by improving the body’s ability to respond to insulin by stimulating the secretion of leptin, a hormone that regulates food intake, metabolism, and body weight.
Other conditions that omega 3s can help with are asthma, type II diabetes, hypertension, PMS, eczema, psoriasis, lupus, migraines, multiple sclerosis and osteoarthritis.
Omega 6s can be found in nuts, seeds and the oils extracted from them.
Omega 6s can be found in nuts, seeds and the oils extracted from them. Plus in refined vegetable oils, cookies, crackers and various other snack foods typical of the standard American diet. Soybean oil is one specific source of omega 6s. You can find in most fast food and restaurant fare.
You don’t have to pay as much attention to the intake of omega 6s because you’re probably getting enough from standard Western eating.
For optimal health, maintain the proper ratio of omega 6s to omega 3s. The proper ratio is somewhere around 3 to 1, meaning 3 times as many omega 6s as omega 3s. Most Americans have a drastically higher ratio, sometimes as much as 10 or 15 omega 6s to 1 part omega 3s: just too many omega 6s in the modern-day diet. That said, focus on omega 3s.
WHY ARE THEY ESSENTIAL?
Fatty acids are the building blocks of fats. Some fatty acids are “essential” (i.e., must be ingested). Because we need them to live, yet the body cannot manufacture them.
we must ingest them through foods or supplements.
The polyunsaturated fatty acids — chemically speaking. Those that did not saturate and thus have more than 1 double bond — are divided into families. Depending on where their endmost double bond is located.
There are two main subtypes of fatty acids: the omega 3 and omega 6s. The omega 3s are those with their endmost double bond three carbons from their methyl end. The omega 6s are those with their endmost double bond six carbons from their methyl end.
Linoleic acid (an omega 6) and alpha-linolenic acid (an omega 3) is the only true essential fatty acids. Because although a slow process, given enough alpha-linolenic acid. The body can synthesize eicosapentaenoic acid and docosahexaenoic acid. But, to effectively increase the body’s stores, they too must be consumed. ■