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Essential Fatty Acids

Fats you should be Eating

Essential Fatty Acids (EFA) are polyunsaturated fatty Acids and should fill up most of your fat ratio. There ate two types, linoleic acids used to build omega-6, and alpha-linolenic acids used to build omega-3 acids. There are many people who are in a consistant state of low levels of Essential Fatty Acids due to lack of knowlege of them (mainly omega-3 acids).

Our bodies need EFAs and are just as important as vitamins due to our bodies not being able to produce them thus the word "essential". EFA's are used to maintain proper cell membrane structure which inturn allows nutrients to be distributed appropriately throughout the body, and also has a positive effects on our cholesterol levels.

EFA also help in muscle building by promoting the production of testosteron (muscle builder). Our bodies need fat and there have been studies that show the direct correlation between fat intake and testosterone levels. A decrease in fat intake can lead to lower testosterone levels leading to slower muscle growth.

Thus it is vital to keep sufficient fat intake at an optimal level but to also try and avoid saturated fats (“bad fats”). Another thing to keep in mind about Essential Fatty Acids, chemicaly they have carbon bonds that are easily broken. The change happens when Essential Fatty Acids are heated, this causes their bonds to change and become trans fatty acids (not easily broken down by our bodies) so it is important not to heat them.

The ideal ratio of omega-3 to omega-6 should be a 1:2 ratio

Omega-6 fatty acids are found in alot of the foods we eat. they are found in red meat, leafy vegetables, nuts, grains, seeds and vegetable oils (corn, safflower, sesame, sunflower etc.). Supplements for omega-6 is usually not necessary.

Essential Fatty Acids

Omega-3 fatty acids are found in far less foods than omega-6 fatty acids. they are found in cold water fish (slamon, sardines, trout, albacore tuna etc.) This is where supplements come in handy due to how expensive fish is. You can just buy fish oil's and put it over your foods but remember, you cannnot use it to cook or in anythng that will raise the temperature really high as you will break the chemical bonds that make them what they are (they should also be stored in refrigerator).

    Good Omega-3 sources

  • ground flaxseed
  • green leafy vegetables (lettuce, broccoli, spinach etc.)
  • oils (flaxseed oil, walnut oil, linseed oil, soybean oil, wheat germ oil etc. )
  • legumes (kidney, navy, mungo, pinto, lima beans, peas etc.)
Essential Fatty Acids

Another great source of omega-3 is flaxseeds. Flaxseeds must be gounded for our bodies to absorb the omega-3 from them. You can buy them grinded or do it yourself but they must be refrigerated. One tablespoon of grinded flaxseed is enough for your daily requirements.



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| Calculate Calories | High Protein Foods | Complex Carbs | Essential Fatty | Acids | Getting Cut Diet | Lean Mass Diet |



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