Certain fats are essential for bodies to function optimally. While the body can produce some, others must come from your diet which are classed as essential.
When considering our fat intake, there are two types of fat: Essential fatty acids (EFA) are unsaturated fats, found in the polyunsaturated fatty acids (PUFA) group.
Health Benefits of Essential Fatty Acids
1. Better Than Ibuprofen for Pain Relief
The anti-inflammatory properties of omega-3 are better than ibuprofen.
Many studies have highlighted the pain-killing anti-inflammatory effects of omega-3, most notably in those experiencing menstrual cramps.
2. Improved Body Composition
Improved body composition benefits us all. Rather than concentrate solely on adequate protein intake, you should look to include fish oil, or vegan omega-3 supplements in your diet.
One study found six weeks of fish oil supplementation increased lean mass while decreasing fat. Reasons include a reduction in cortisol levels and improved protein synthesis.
3. Lowers the Risk of Breast Cancer & Heart Disease
By reducing the levels of LDL cholesterol (the bad one) and improving insulin sensitivity, essential fatty acids can reduce the risk of coronary heart disease.
In addition, omega-3 fatty acids have been associated with a decreased risk of breast cancer.
4. Reduced Oxidative Stress
Oxidative stress is essentially what causes us to age. We all want to look (and feel) younger for longer.
The good news is that the process can be slowed with the help of omega-3 fatty acids.
5. Healthier Joints
Not only have EFAs shown success in treating psoriasis, multiple sclerosis, and other autoimmune diseases, but they have proved highly effective in combating arthritis and joint pain.
Again, the anti-inflammatory effects of EFAs are at work here. This makes them an important part of any diet, especially for those involved in strenuous exercise which adds stress to the joints.
6. Healthy Development of Babies
Pregnant or breastfeeding women must pay special attention to both the benefits and risks of EFAs. While healthy brain development of a fetus relies on adequate omega-3 intake (DHA, in particular) consuming too much fish can be detrimental.
The pollutants in fish (notably, mercury) can negatively affect the baby’s development. For this reason, pregnant women should limit their intake of oily fish to two portions per week and cut out swordfish (which is very high in mercury) altogether.
EFAs can be broken down into two types:
- Linoleic Fatty Acids (Omega-6)
Linoleic acid is well-known for its ability to lower LDL cholesterol. It’s found in foods such as leafy vegetables, grains, seed and oils such as sunflower, corn, safflower and poppy seed. These products tend to be promoted as high in polyunsaturated, low in saturated fats.
- Alpha-Linolenic Acid (better known as Omega-3)
Products advertised as being high in omega-3 are often high in Alpha-linolenic acid (ALA). However, the body must convert ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are the forms which show the biggest health benefits in studies. Foods such as seeds, nuts, flaxseed oil, and tofu are high in ALA.
The process for converting ALA is slow. The best option is to consume foods which naturally contain higher levels of EPA and DHA. The best source is oily fish, such as salmon, sardines, anchovies and swordfish.