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In today’s article, we will look at essential unsaturated fatty acids (EFAs) – a group of compounds of key importance for our health.
Find out what EFAs are, what types they exist, what properties and role they have in the body, and what are the sources of these valuable fatty acids. Discover why it is worth taking care of their appropriate amount in the diet and what the effects of EFA deficiency may be. Also read when it is worth considering EFA supplementation and what recommended articles can expand your knowledge on this subject.
What are essential fatty acids?
EFAs, i.e. essential fatty acids, are a group of chemical compounds that the human body cannot synthesize on its own. Therefore, we must provide them with food. These are fats that contain at least one double bond between carbon atoms in their molecule. Thanks to this binding, EFAs have the ability to regulate many metabolic processes in the body.
Essential fatty acids – types
There are two main types of EFAs: omega-3 and omega-6. Omega-3 acid is known for its anti-inflammatory properties and beneficial effects on the cardiovascular system. It is located, among others, in oily fish, chia and linseed seeds. Omega-6 acid, in turn, is important for the proper functioning of the skin and nervous system. We can find it in vegetable oils, nuts and seeds.
Essential unsaturated fatty acids – properties. what role do they play in the body?
EFAs play a key role in the human body. They influence the proper functioning of the brain, regulate cholesterol levels in the blood, support the body’s immunity and have a beneficial effect on the condition of the skin. Omega-3 acid has anti-inflammatory properties and helps prevent many diseases, such as heart disease, diabetes and hypertension.
Effects of EFA deficiency
Lack of sufficient amounts of essential fatty acids in the diet can lead to various health problems. This may manifest itself in dry skin, problems with concentration and even mood disorders. Fatty acid deficiency may also increase the risk of heart disease, inflammation and neurological disorders.
Essential unsaturated fatty acids – sources
Sources of EFAs can be found in many food products. Omega-3 acid is found in fatty fish such as salmon, mackerel and sardines, as well as in chia seeds, linseed seeds and linseed oil. Omega-6 acid can be found in vegetable oils, nuts, sunflower seeds and many others.
Essential fatty acids – when is it worth supplementing them?
EFA supplementation may be considered for people who do not consume enough fatty fish and products rich in these acids. People with specific dietary needs, e.g. vegetarians or people on a low-fat diet, may also have difficulty providing sufficient amounts of EFAs. It is worth consulting a doctor or dietitian to determine appropriate supplementation.
Your suggestions
It is worth noting that supplementation should always be consulted with a professional to avoid possible side effects. It is also recommended to follow a balanced diet, rich in various sources of EFAs, to avoid deficiencies.
Recommended articles
If you want to deepen your knowledge about EFAs, it is worth reading recommended scientific articles and specialist publications. They can provide you with more detailed knowledge on the subject and help you make informed decisions about your diet and healthy lifestyle.
It is worth remembering that essential unsaturated fatty acids are a key element of a healthy diet and are of great importance for our health. So let’s try to include the right amount of them in our daily diet to enjoy good condition and long-term health.