Essential Fatty Acids or The EFA's
Omega-3 fatty acids are considered essential fatty acids. They are essential to human health but cannot be manufactured by the body. For this simple reason, omega-3 fatty acids must be obtained from food.
EFAs are long-chain polyunsaturated fatty acids derived from linolenic, linoleic, and oleic acids. There are two families of EFAs: Omega-3 and Omega-6. Omega-9 is necessary but not considered "essential" because the body can manufacture a modest amount of this on its own, provided essential EFAs are present in ones diet
It's very very important to minimize the intake of saturated fats and cholesterol (animal fat) while consuming enough good fats. Also, good fats raise your HDL or "good cholesterol". One of the jobs of this High Density Lipoprotein (HDL) or "good cholesterol" is to grab your bad cholesterol, LDL (Low Density Lipoprotein), and escort it to the liver where it is broken down and excreted.
Flaxseed oil (flaxseed oil has the highest linolenic content of any food), flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.), canola oil (cold-pressed and unrefined), soybean oil, wheat germ oil, salmon, mackerel, sardines, anchovies, albacore tuna, and others.
One tablespoon per day of flaxseed oil should provide the recommended daily adult portion of linolenic acid, although "time-released" effects of consuming nuts and other linolenic-rich foods is being studied, and considered more beneficial than a once-daily oil intake.
Flaxseed oil used for dietary supplementation should be kept in the refrigerator or freezer, and purchased from a supplier who refrigerates the liquid as well.
In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.
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EFAs are long-chain polyunsaturated fatty acids derived from linolenic, linoleic, and oleic acids. There are two families of EFAs: Omega-3 and Omega-6. Omega-9 is necessary but not considered "essential" because the body can manufacture a modest amount of this on its own, provided essential EFAs are present in ones diet
It's very very important to minimize the intake of saturated fats and cholesterol (animal fat) while consuming enough good fats. Also, good fats raise your HDL or "good cholesterol". One of the jobs of this High Density Lipoprotein (HDL) or "good cholesterol" is to grab your bad cholesterol, LDL (Low Density Lipoprotein), and escort it to the liver where it is broken down and excreted.
Flaxseed oil (flaxseed oil has the highest linolenic content of any food), flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.), canola oil (cold-pressed and unrefined), soybean oil, wheat germ oil, salmon, mackerel, sardines, anchovies, albacore tuna, and others.
One tablespoon per day of flaxseed oil should provide the recommended daily adult portion of linolenic acid, although "time-released" effects of consuming nuts and other linolenic-rich foods is being studied, and considered more beneficial than a once-daily oil intake.
Flaxseed oil used for dietary supplementation should be kept in the refrigerator or freezer, and purchased from a supplier who refrigerates the liquid as well.
In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.
will be continued
Total Comments 8
Comments
 |  It's very very important to minimize the intake of unsaturated fats and cholesterol (animal fat) while consuming enough good fats. Didnt u mean "saturated fats" ? Coincidentally I had written about here too, simplifying what I read elsewhere. Indians lack a lot in HDL. Right now you can go and get ur checkup done fro cholestrol, LDL and HDL and we ll realize that you do not have enough HDL, but lots of LDL... I have got Flaxseed powder from HODGSON mill....It can be added ot cereals milk etc, also a de-coction can be made with a tbsp of Flaxseeds. Flax seeds are called Alividai in tamil ....Vadhana had found this once in the thread Afternoon Snacks Good piece of information. Any other source for HDLs ? You have listed quite a lot...Will make a not of them... |
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| |  Dear Meenloch, Sorry for making that small mistake, but in the meaning it made hell of a difference. Thanks for pointing it out to me. I was at the office when I posted. I had started at that time my hubby the Boss called me. I just clicked without checking. Thanks once again. I'll correct it. For a person the minimum HDL one should have is 40, how much more one has it is good for them. I am a regular fish eater, so I don't have any problem with my HDL. Thank you. Love Latha |
| Updated 30th November 2007 at 03:10 AM by Eljaype |
| |  Thanks for the information about EFA. I have read about it extensively and glad to read here too. You have written in a consise and reader friendly manner Thanks and keep bringing more.. |
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| | Thanks Chithra, I'll post as much as I can. The little time I got I am trying to spend in a better way. Thanks once again for your warm words and support. Give me your suggestions, as to what else you would like me to do. I'll try my best. |
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| | For starters if you are familiar with health issues like Cholestrol, Blood pressure, Diabetes you can give day to day suggestions as to what to eat what not to eat and such. In this thread itself you have given the HDL number what it should be so these suggestions are useful for lay people like me. These are only my suggestions; Also constructive ways to change lifestyle, bad habits etc.. Hope this helps. Regards; |
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| | It sure helps Chitra, Thanks. I would like to do what is needed for you all. My aim is good health and if I can change some atleast, I would be happy. Give me feedbacks, now and then so that I can improve myself. Ok Latha |
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| |  Hi Latha, Keep posting such informations which are very useful to us and also to change the eating habits to lead a healthy life. |
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| | Thanks Srini for the encouragement you are giving me... Latha |
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Recent Blog Entries by Eljaype
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- EFA's contd (3rd December 2007)
- EFA's Contd. (30th November 2007)
