In the quest for fitness many overlook essential fatty acids (EFAs), a key dietary component with numerous health benefits. Often people restrict their fat intake as part of their effort to reduce calories and shed unwanted pounds. Passing on fast food, entrees that are fried, and foods high in saturated fat is certainly a smart choice. However, do not be afraid of consuming a little “good fat” from EFAs.

Benefits:

Essential fatty acids have been called “good fat” because they provide many benefits listed below therefore granting the name essential:

Increases immune system function
Preventing cardiovascular disease
Improving metabolic function
Improving liver health
Providing anti-inflammatory benefits

How to include EFAs in your diet:

Good sources of fat include salmon, fish, fish oil, flax seed oil, safflower oil, sunflower oil, canola oil, walnut oil, olive oil, almonds, sesame oil, natural peanut/almond butter, Brazil nuts, filberts, pecans, pine nuts, walnuts and lecithin granules. The use of moderation is much needed here as fat calories can add up quickly if not properly portioned.

Omega 3s and fish:

Most overlooked is the Omega-3 EFA. The Omega-3 EFA has been heavily researched to provide numerous benefits and of course is the most overlooked in the average diet, because it is found primarily in fish. Diets often are rich in the Omega-6 EFAs, but deficient in the Omega-3s EPA and DHA mainly found in fish.

Aside from the aforementioned benefits, fish oil can improve body composition and when it comes to the brain, DHA is probably the most important fatty acid. DHA plays a very important role in brain development and the maintenance of normal brain function in adults. Fish oil also fights against stress and depression.

Recommendation:

Unless you consume fish in your diet on a regular basis, adding 1-2 grams of EPA and DHA daily from fish oil to your diet can be of tremendous benefit. Also, including a little extra virgin olive oil and small handful of almonds into your daily diet can also be of benefit.

Omega-3 found in flax seed oil, alpha linolenic acid, has only limited conversion to the more important EPA and DHA, and the magnitude of its biological effects is much smaller.