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EFA & fish oil
Essential fatty acids (EFAs) are composed of two fatty acids, linoleic acid
(LA) and alpha-linolenic acid (LNA). These fatty acids are essential because
we need them to live, yet the body does not naturally produce them, so we must
ingest them, either through foods we eat, or through supplementation. Fatty
acids are divided into two main categories, the omega-3 (LNA falls within this
family) and omega-6s (LA falls within this family). EFAs are needed for maintaining
proper cell membrane structure to allow the proper distribution of nutrients
throughout the body, as well as for metabolizing cholesterol. Without EFAs,
the body will break down at the cellular level and you will become ill in some
way, and without LA, you will die. A major deficiency of EFAs may cause damage
to the heart, kidneys, and liver. Hair loss, skin eczema, excessive sweating,
and joint stiffness are indications of low EFAs in the diet. Studies show that
people who consume more fish (Omega-3s) have a consistently lower incidence
of heart disease, and autopsies have shown that corpses with low levels of Omega-3s
had a greater incidence of heart disease and that those with high levels of
Omega-3s had the lowest incidence of heart disease. Additional studies demonstrate
that people who take fish oil once a week have a 34% lower chance of death from
heart disease and those who ingest large quantities of oil from fatty fish have
an 81% lower risk of sudden cardiac death than those with a low intake. Fish
oil contains high concentrations of Omega-3 fatty acids that prevent blood clots
and other fats from damaging the arterial walls. Omega-3 fatty acids are not
produced naturally by the body and they are absolutely essential to the body.
Most people ingest too many Omega-6 fatty acids (about 25 times more Omega-6
than Omega-3), and require additional sources of Omega-3 to balance the EFAs
and prevent heart disease, cancer, and other serious problems. EFAs are found
in grains, nuts and seeds, such as soybeans, sunflower seed, flax seeds, walnuts,
pumpkin seeds, and so on, as well as in oils from salmon, trout, tuna, and mackerel.
Borage, blackcurrant, and evening primrose oil also contain EFAs. Seeds, nuts,
grains, and legumes contain LA, while green leafy plants, other seeds, nuts,
and legumes (flax, canola, walnuts, and soy) as well as cold-water fish contain
LNA. The highest quality concentration of Omega-3 is found in flax seed, available
as whole seeds, or as oil. Before taking any supplement, it’s a good idea to
discuss it with a health care professional, especially for those with serious
health conditions. People who suffer from blood disorders should be careful
of all fish oil supplements, and those suffering from epilepsy should be careful
of taking seed oil supplements as they may aggravate the disease. EFAs are best
absorbed when sufficient levels of B3, B6, ascorbic acid, Vitamin E, biotic,
zinc, magnesium, and selenium are in your system. If you have dry chapped skin,
dry eyes, cold hands and feet, brittle nails, dry hair, or bruise easily, you
may want to increase your EFA intake.
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