EFA - Essential Fatty Acids - Omega 3 - 6 and 9

Essential fatty acids get a lot of press in the diet and nutrition world

In fact, many people have begun to turn to efa supplements, without really even understanding what efa are, and without knowing whether they are getting enough in their regular diet.

EFA are those "good fats" we're trying to eat, and it is certainly possible to get enough of them through our regular diets.

What are Essential Fatty Acids?

Essential fatty acids are required by the human body in order to support many of our bodily functions.

It is critical that we get our efa in our diet, because the body cannot produce Omega 3 or 6 efa. It can, however, produce a small amount of Omega 9, but only if we are consuming enough Omega 3 and 6 in our diets.

EFA support the cardiovascular system, the reproductive system and the immune system. We need efa for cell repair, getting waste out of the body and regulating body functions like heart rate, blood clotting and blood pressure.

In children, efa are critical to proper growth and maturing of the cells, especially the brain cells.

Though it is very possible to get enough efa in your diet, many people are efa deficient, particularly when it comes to Omega 3. Much of the efa we consume in our diets come from oils we use, like canola oil and olive oil.

While these are great sources of efa, the efa is all but destroyed when the oil is heated to high temperatures. So, the efa is essentially wasted in any oil we cook with.

It is critical to ensure that you're getting enough efa in your diet. EFA deficiency is linked to heart attacks, cancer, asthma, insulin resistance, obesity, stroke, diabetes, Alzheimer's and arthritis. Take a look at the foods listed here that can help you get the efa you need in your diet.

Omega 3 Foods

Here are several foods that can help you get the Omega 3 you need each day.

1. Flaxseed Oil - One tablespoon of flaxseed oil will supply all the Omega 3 an adult needs in a day. Be sure to keep it refrigerated and to buy it from a supplier that refrigerates it, too.
2. Canola Oil, if it is cold processed
3. Walnuts
4. Pumpkin Seeds
5. Sesame Seeds
6. Avocadoes
7. Spinach
8. Soybean Oil
9. Salmon
10. Anchovies
11. Tuna
12. Brazil Nuts

Omega 6 Foods

Foods with high levels of Omega 6 include:

1. Flaxseed
2. Pumpkin seeds
3. Grapeseed oil
4. Pine Nuts
5. Sunflower Seeds
6. Olive Oil
7. Olives
8. Chicken
9. Pistachio Nuts

Omega 9 Foods

Some of the best Omega 9 foods include:

1. Olive oil
2. Olives
3. Avocadoes
4. Cashews
5. Peanuts
6. Pecans
7. Almonds
8. Hazelnuts

As you can see, nuts are a great source of Omega 9. However, as in oils, heating the nuts can reduce or eliminate the efa content, so it is best to choose nuts that have not been roasted.

Getting your daily intake of efa is not impossible. And, you can see that there are several foods like flaxseed oil and nuts that can provide more than one type of efa, too.

So, start ensuring that you're getting enough efa in your diet by making some of these foods a dietary staple.

More Articles About Fats:

• Bad Fats
• Good Fats
• Trans Fats
• Saturated Fats
• Fat In Food
• The Benefits of Flax Seed