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15 REASONS WHY YOU NEED ESSENTIAL FATTY ACIDS
For a long time, you may have heard that "fats are fatal" and until
recently, everyone believed it and tried, successfully or not, to
avoid fats in their diet. However, scientists now understand the
critical health and beauty benefits of a certain type of amazingly
good fats: the Essential Fatty Acids (EFAs). EFAs used to be named
Vitamin F and are called Essential because they are critical for your
survival and your body simply cannot produce them, so they have to
come from your diet and your beauty products. Coming from within or
without, EFAs are your beauty's best friend as they protect, nourish
and balance the growth and regeneration of your skin, hair and
nails. Learn here about the wonders EFAs can do for you and what are
the best sources for the most precious allies of your beauty, health
and youth.
The wonders EFAs can do for your health and beauty
EFAs group contains omega-3 and omega-6 fatty acids which are like
catalyzers and help the assimilation of other fatty vitamins like A,
B4, D, E, K, I and J. They can be converted into breakdown products
which can either ignite or quell inflammation. Inflammation is at the
root of most chronic medical conditions from arthritis and acne to
cardiovascular disease and osteoporosis. At a more global and damaging
level, inflammation is the culprit in the aging process of your skin,
hair and whole body. Therefore, the dietary balance of omega-3 and
omega-6 has enormous importance for your health. In excess, omega-6
drives the production of inflammatory chemicals. On the other hand,
omega-3 and its metabolism products, eicosapentaenoic and
docosahexaenoic acids (EPA and DHA) reduce the production of most
inflammatory molecules. Today, our Western diet is overwhelmed with
omega-6 and very poor in omega-3, at a ratio going from 10 to 30 times
more omega-6 than omega-3, while in the past, it was more or less
balanced half and half. Read on to find good sources for each type of
EFAs in the next paragraph.
However, to complicate things a little further, a specific omega-6 EFA
called gamma-linolenic acid (GLA) derived from Evening Primerose,
Borage, Black Currant or Wild Musk Rose (Rosa mosqueta) seed oils,
stimulates the formation of anti-inflammatory molecules. Clinical
studies have demonstrated the benefits of GLA in reducing
inflammation, promoting healthy skin and hair and decreasing the risk
of many diseases.
Altogether, we need about 12 to 25 g of EFAs a day. Here are a few
reasons for why EFAs are absolutely indispensable for your health and
beauty:
- they are crucial constituents of the healthy cell membrane
- they protect very efficiently your skin from dryness, aging and eczema
- they regulate the metabolism of bad fats which are toxic for the heart
- they trigger the metabolism of fat and help shed body fat
- they reduce the level of cholesterol
- they stimulate the tissues regeneration and rejuvenation
- they lower the risk of thrombosis and cancer
- they prevent heart diseases, allergies and autoimmune diseases
- they regulate the body temperature
- they stimulate the body defenses against external pollutions (environmental pollution, toxic chemicals, drugs, etc..)
- they are the building blocks for vital healthy molecules called Prostaglandins (see below) and lots of hormones
- they protect fertility and promote a healthy pregnancy
- they are essential to babies' development
- they are essential molecules for the development and maintenance of the brain
- they protect the digestive system
Where to find the precious EFAs?
A good diet should provide you with appropriate amounts of
EFAs. However, be very aware of the quality of foods you are consuming
as it's crucial to your omega-3 and omega-6 healthy balance of equal
amounts of each type. Here is a simple list of where to find both
types of EFAs.
- Omega-3 EFAs
- are found in cold water oily fish such as
salmon, herring, mackerel, anchovies and sardines, flax seeds, hemp
seeds, walnuts, black raspberry, lingonberry, acai berry, grass-fed
cow milk, eggs.
- Omega-6 EFAs
- are found in most vegetable oils: evening
primrose oil, borage oil, blackcurrant oil, Wild Musk Rose oil, argan
oil, flax/linseed oil, hemp oil, soybean oil, cottonseed oil,
sunflower seed oil, corn oil, safflower oil, avocado, poultry,
cereals, eggs, whole grain breads, baked goods, nuts, pumpkin seeds,
acai berry.
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