|EFAs : Why You Need Them and How To Get Them
used to be that you never heard the terms “well-balanced diet” and
“fats” together in a sentence, unless that sentence was: “To maintain a
well-balanced diet, avoid fats!”
Nowadays though, people are
well aware of the beneficial role certain fats can play in a
well-balanced diet and in maintaining one's general health and
wellness. In fact, certain diets encourage a higher fat intake, as well
as a higher protein and fiber intake. But not all fats are created
equal - you need to pay special attention to the kind of fats you're
including in your diet.
Fats supply your body with EFAs, or essential fatty acids. As implied
in the name, EFAs are essential to the human body. They help the body
to manufacture and repair cells and to regulate body functions such as
heart rate, blood pressure, and blood clotting. EFAs also help promote
healthier cholesterol levels and even help the body reduce fat storage!
These essential fatty acids cannot be manufactured by the human body by
itself-you can only get them through your diet.
There are two essential fatty acids, alpha linolenic acid (an omega-3
fatty acid) and linoleic acid (an omega-6 fatty acid). Omega-3 and
omega-6 fatty acids can be found in many different delicious foods and
ingredients that can easily be added to your diet. Sources of omega-3
include: flaxseeds, salmon, walnuts, olive oil, and sardines. Sources
of omega-6 include: soy, sunflower seed oil, avocados, and walnuts
There is currently no Recommended Dietary Allowance (RDA) for essential
fatty acids. However, one's daily ratio of omega-6 to omega-3 should be
between 1:1 and 4:1. As always, it is best to consult your doctor when
making changes to your diet.
For a source of EFAs, check out our Nutty Pesto recipe.
Another great source of EFAs is, of course, Doctor's CarbRite Diet E.F.A. Complex.
Doctor's CarbRite Diet E.F.A. Complex contains only fresh, cold-pressed
flax seed oil - a clear, amber-colored liquid with a slightly nutty
taste that's rich in omega-3 and omega-6 fatty acids.
you're busy working those EFAs into your low carb diet, remember, there
are fats that should be avoided. Trans fats, which generally come from
processed foods, are harmful to the body. They are known to raise
levels of LDL cholesterol (the bad kind) and are linked to an increased
risk in coronary heart disease. Get more information on trans fats here.