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Essential fatty acids – EFAs, as you can easily guess, are essential for the proper functioning of the body, in particular the blood system, heart and brain. How do EFAs work and in what foods can we find the most of them?
Essential fatty acids (EFA) must be included in our daily diet, because they are necessary to strengthen immunity, support thought processes, have a positive effect on the circulatory system, and strengthen the heart.
Essential fatty acids (EFAs) – types and role
Among niezbędnych nienasyconych kwasow tłuszczowych (EFA) we can distinguish monounsaturated and polyunsaturated. Monounsaturated is first and foremost oleic acid. They are especially helpful when we want to get rid of a few kilos. In turn, polyunsaturated fatty acids include the groups of omega-3 and omega-6 acids. Omega-3 acids are primarily alpha-linolenic acid (a precursor to DHA and EPA). DHA acid is part of the brain structure, supports the functioning of the eye retina and sperm. Among the omega-6 fatty acids, linoleic acid is then converted into arachidonic acid. In turn, arachidonic acid in combination with eicosapentaenoic acid creates tissue hormones.
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What are the functions of essential fatty acids (EFAs)?
EFA support the work of the heart and circulatory system. They have antithrombotic and antiatheromatic properties, which means that they lower triglycerides and cholesterol levels. They also have a hypotensive effect – they lower blood pressure. Thanks to this EFA they prevent heart attacks, the formation of atherosclerotic plaques, and also protect against strokes. Research has shown that EFA contribute to the prevention of cancer development and reduce the risk of tumor metastasis. Thus, they increase immunity and reduce the organism’s susceptibility to infections. EFA they are also necessary for the proper functioning of the digestive system.
EFA support the absorption of calcium from the gastrointestinal tract. So they are useful if we want to prevent osteoporosis. Increased supplementation of essential fatty acids is recommended for bone fractures, arthritis, rheumatic diseases and even skin inflammations. Receiving EFA causes their secretion by the sebaceous glands – this additionally reduces the pH of the skin and prevents bacterial infections.
How should EFAs be dosed?
Monounsaturated fatty acids should supplement the daily portion of fat (about 20 percent of the body’s energy requirements). When it comes to polyunsaturated fatty acids, the ratio of omega-6 to omega-3 should be 4: 1. Omega-6 fatty acids should constitute about 2-10 percent. daily caloric requirement. Omega-3 fatty acids should be used in the following doses: DHA and EPA acids 200 mg daily, ALA acid no more than 2 g daily. We can increase bioavailability EFA through vitamin E supplementation. The usual dose is 0,4 mg per 1 g of UCP. Foods rich in EFA These are: caviar, tuna, cod liver oil, mackerel, seafood, vegetable oils, linseed, nuts.