EFA’s
Essential fats are fatty acids that the body cannot make itself. This means they are essential in your diet as your body cannot create them from other food sources. EFA’s are used by the body for biological processes other than simply creating energy.
There are 2 types of EFA’s. these are Alpha-linolenic-acid and linoleic acid. ALA is an omega 3 fatty acid and linoleic acid is an omega-6 fatty acid.
EFA’s raise HDL (good cholesterol) and lower LDL (bad cholesterol). This leads to improved cardiovascular health and lower bad cholesterol levels in the arteries. Reducing some serious health risks.
EFA’s are vital to build and repair cell membranes. Allowing cells to obtain proper nutrition and get rid of harmful waste.
They are also needed for a massive amount of biological processes and hormonal processes.
EFA deficiency and Omega 6/3 imbalance is linked with serious health conditions, such as heart attacks, cancer, insulin resistance, asthma, lupus, schizophrenia, depression, postpartum depression, accelerated aging, stroke, obesity, diabetes, arthritis, ADHD, and Alzheimer’s Disease, among others.
EFA’s and other fatty acids can have a very positive effect on your physique. Fish oils improve insulin sensitivity, the use of fats as energy and the breakdown of body fat. This means that they can be used very effectively in a cutting diet when in taking few carbs. A diet that is low on carbs in order to drop bodyfat would benefit from increasing the essential fat intake as these will replace the carbs as an energy source and will also be effective for breaking down fat stores. Fatty acids such as CLA inhibit the formation of fats but don’t affect the breakdown of fat. This means that fat will still be broken down at the usual rate but will not be formed as readily. This leads to lower bodyfat.
EFAs are absolutely critical to building muscle while increasing stamina required for bodybuilding. These are the building-blocks used to produce other fatty acids that your body requires for muscle growth. Without EFAs, hormones (including testosterone) necessary for bodybuilding wouldn’t be produced. EFAs assist the liver with breaking down protein from your diet to build muscle. EFAs slow digestion thereby decreasing the amounts of insulin your body requires to keep a steady level of blood glucose.
The body resists turning the energy that is derived from EFAs into body fat, instead these calories are used to increase brain function, improve joint health and decrease muscle inflammation. All of this helps you build lean muscle mass with shorter recovery periods after workouts.
EFA’s can be acquired from a number of different food sources.
Omega 3 can be found in:
Nuts – Walnuts, Brazil Nuts, Hazelnuts, Pecans. Brilliant as a snack instead of chocolate or sweets. Toast slightly under grill for a great taste.
Seeds – Choose a seeded roll when you go shopping. Sesame seeds also complement any slightly sweet or spicy chilli dressing.
Oils – Soya Bean Oil, Canola Oil, Rapeseed Oil, Linseed/Flaxseed Oil. Most of these can be found in your local supermarket. Experiment when cooking, marinating and dressing.
Omega 6 can be found in:
• Safflower oil – the richest natural source
• Sunflower oil
• Corn oil
• Sesame oil
• Hemp oil (best balance of omega 6:3)
• Pumpkin oil
• Soybean oil
• Walnut oil
• Wheatgerm oil
• Evening Primrose oil
As well as many nuts and oily fish.
An ideal intake ratio of Omega-6 to Omega-3 fatty acids is between 1:1 and 4:1, with most people only obtaining a ratio between 10:1 and 25:1. The minimum healthy intake for both linolenic (Omega-3) and linoleic (Omega-6) acid via diet, per adult per day, is 1.5 grams of each. One tablespoon of flaxseed oil can provide this amount, or larger amounts of other linolenic-rich foods. Because high heat destroys linolenic acid, cooking in linolenic-rich oils or eating cooked linolenic-rich fish is unlikely to provide a sufficient amount.
So what supplements can help you to include these EFA’s and useful fats into your diet. I personally would recommend:
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