Essential fatty acids are essential for proper growth and development. Routine consumption of fatty acids in the form of fish oils or flaxseed can decrease your risk for heart disease, depression, Alzheimer's and more. Taking a dietary supplement with fish oils can drastically improve your health and help reduce your risk for disease.
What Are Fatty Acids
There are two kinds of fat essential for human development. These include Omega-6 and Omega-3 fatty acids. Most of us get plenty of omega-6s in our diet. Few of us however eat enough omega-3 fats. Omega-3 fats are commonly found in oily fish. Low levels of omega-3s in your diet can cause a host of problems, including:
- Depression
- Weight gain
- Increased risk of cancer
- Heart disease
- Arthritis
- Inflammation
Studies suggest that most people in the U.S. consume a diet that results in a 60% shortage of omega-3 fatty acids. Saturated fats, including those in fatty foods and excessively processed foods, can inhibit our body's ability to absorb enough omega-3s from the food we do eat.
Essential fatty acids are important for supporting your body's cardiovascular, nervous, reproductive and even immune systems. They help repair the body's cell membranes, and help cells work properly. They also help the body produce prostaglandins, which are important for regulating our heart rate, fertility, immune, blood clotting ability and more. Children need essential fatty acids to grow properly. It is especially important for neural development in children. Babies who are breastfed get essential fatty acids from their mother's breast milk. Some formulas now contain fatty acids like DHA that may also help encourage neural development.
How Can I Get More Essential Fatty Acids
The best way to get more essential fatty acids in your system is through your diet. This includes regularly consuming oily fishes and flax. Just one tablespoon of flaxseed oil every day can provide your body the essential fatty acids it needs to work better. Here is a list of other foods that contain fatty acids important for proper development and body functions:
- Hempseed oil
- Flaxseeds
- Walnuts
- Pumpkin Seeds
- Sesame Seeds
- Avocados
- Kale
- Spinach
- Collard greens
- Canola oil
- Soybean oil
- Salmon
Tips For Incorporating Healthy Fats In Your Diet
Some people look at the list above and cringe. No one wants to eat a diet that consists predominately of collard greens after all. Fortunately there are some easy steps you can take to incorporate essential fatty acids in your diet. The good news is you don't have to chug a gallon of cod-liver oil every day (which tastes terrible and burps up even worse). A little bit goes a long way when it comes to fatty acids. Here are some tips for incorporating EFA's into your diet easily.
- Try spooning small amounts of flaxseed on vegetables or salads. Flaxseed has a nutty taste that is quite appealing.
- Put some flaxseed oil in a blender with some yogurt, ice and crushed fruit to make a healthy shake.
- Try replacing vegetable shortening in recipes with a small amount of canola oil no occasion.
- Add avocados to sandwiches and salads. You can do the same with walnuts.
You should also avoid eating too many saturated fats and excessively processed foods, which are generally low in nutrients anyway. The healthier your diet overall, the more likely you are to incorporate healthy food choices and make the most of your meals.
EFA' In Your Child's Diet
EFA's are just as important for your child as they are for you. If using formula to supplement or feed your baby it is important you select one with DHA added to it. Breastmilk contains natural EFA's. As long as you are getting enough in your diet, your baby should be too.
One way you can ensure your children get enough essential fatty acids is ensuring that they eat a diet that includes good fats. A low fat diet is not necessary for children. Saturated fats and processed foods however, are not good sources of fat. Good sources include salmon, avocados, seeds, flax and nut butters. You may also supplement with a little cod liver oil to support your child's neural development. If you do have concerns about your child's diet or health, it is important you talk with your pediatrician. Most of the time you can supply your child with the nutrients he or she needs to thrive through diet alone.
Remember, we all need EFA's in our diets so our bodies can work properly. Establishing a good balance of essential fatty acids in the diet is just one more way we can make sure our bodies function well for years to come.
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