• Essential Fatty Acids and health

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    essential fatty acids and healthy skinDiet plays an important role in your overall health and well being: you need vitamins, minerals, proteins, fiber… One of the very important nutrients is what we call “good fat” or Essential Fatty Acids (EFAs). It is vital to acquire EFAs through diet because these can’t be synthesized by our body. Generically named Vitamin F when they have been discovered, Essential Fatty Acids are necessary nutrients for our body’s biological processes. 

    There are two groups of EFAs: alpha linolenic acid (Omega-3) and linoleic acid (Omega-6). Omega-9 can also be considered Essential Fatty Acids but they can be synthesized by the human body.
    Numerous studies have shown the importance of these fatty acids for health and immunity, and their deficiency in nutrition has been linked with serious conditions like heart disease, cancer, diabetes, arthritis or depression.

    We need a sufficient intake of fatty acids (both Omega-3 and Omega-6) in order to keep all processes balanced in our bodies. EFAs repair cell membranes and maintain their proper function; this is also reflected into skin health. It is well-known how Essential Fatty Acids help improve skin health and elasticity.

    There are no exact RDAs for fatty acids suggested by nutritionists. Most recommendations average 1 to 6 grams a day. Make sure you add extra healthy fats to your diet, like flaxseed oil, olive oil, pumpkin seeds, walnuts and cold-water fish to attract water to dehydrated cells and prevent future water loss. Tuna, salmon and sardines are some of the recommended types of fish to provide maximum amounts of EFAs. Eat fish at least three times a week.

    According to Dr. Murad and his innovative discovery called Cellular Water PrincipleTM, you need to “eat your water” in order to strengthen your cell walls to retain essential moisture. Dr. Murad believes “water loss is at the heart of all modern health problems” and age-related ailments and encourages a whole-body health strategy through cellular hydration. This doesn’t mean you need to drink more water – first you need to eat the right nutrients that will help keep water into the cells, strengthen the membrane and keep optimum hydration levels inside.

    What to eat? For optimum intake of Omega-3s, choose flaxseed oil, canola oil, and fish oil. Cooking and high heat destroy the quality of the EFAs so avoid it as much as possible. For Omega-6 it is recommended that you have seeds, nuts, flaxseed or olive oil, evening primrose oil etc. Extra virgin olive oil or grape-seed oil are best to use for cooking as they are the most suitable for high-heat frying. 

     

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