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Essential Fatty Acids: Vital Nutrition for the Most Critical Functions of the Body

Fatty acids are natural components of fats and oils. Based on their chemical structure they can be differentiated into three groups: ‘saturated’, ‘mono-unsaturated’ and ‘poly-unsaturated’ fatty acids.

 

Saturated fatty acids are mainly found in animal foods, such as meat, lard, sausage, butter, cheese, palm kernel and coconut oil, which are used for frying.   

 

Most unsaturated fatty acids are of plant and fatty fish origin. Foods containing unsaturated fatty acids include avocado, nuts, vegetable oils (corn, soy and algal-oil), herring and salmon. 

 

Within the family of polyunsaturated fatty acids (PUFAs), there are two different groups: the ‘omega-3-fatty acids ‘and ‘omega-6-fatty acids’.

 

Meat products contain both saturated and unsaturated fats. 

 

Essential fatty acids (abbreviated as EFAs) are unsaturated fatty acids that are essential to human health, but cannot be manufactured in the body. There are three types of EFAs: arachnoidic acid, linoleic acid, and linolenic acid. While linoleic acid is obtained in the diet, it can be converted to both arachnoidic and linolenic acid. 

 

EFAs promote cardiovascular health, joint health, skin health, brain function and more. There are several different types of EFAs but omega-3, omega-6 and omega-9 are the most common. Omegas 3 and 6 are not produced by the body, so we have to get them from our diet.

 

For omega-3-fatty acids, their parent fatty acid is alpha-linolenic acid (ALA). The long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can be synthesized from ALA, although conversion rates are very low, especially for DHA.

 

Meanwhile, the parent fatty acid of omega-6-fatty acids is linoleic acid (LA). The long-chain omega-6 fatty acid, arachidonic acid (AA), can be synthesized from LA.

 

It has been estimated that the ratio of omega-6 to omega-3 fatty acids in the typical Western diet is almost 10:1 due to increased use of vegetable oils rich in omega-6 fatty acids as well as reduced fish consumption.

 

Fish oil and flaxseed oil are the most popular way to supplement essential fatty acids. Fish oils are rich in omega-3s, specifically EPA and DHA. Krill oil is also a type of fish oil.

 

Flaxseed oil is made from pressing flax seeds and rich in omega-3 and omega-6 essential fatty acids.

 

Dietary fiber: Essential for a healthy diet

Dietary fiber is also known as roughage or bulk. Our body needs fiber. Fiber is a plant-based nutrient that resists digestive enzymes, and so it is not absorbed into the body. Instead, it keeps food moving efficiently throughout the body.

There are two types of fiber: soluble and insoluble.

Soluble fiber absorbs water from food, which slows down digestion. Slower digestion can be helpful for supporting healthy blood sugar and cholesterol levels already in the normal ranges.

Foods rich in soluble fiber include beans, brussels sprouts, pears, avocado, nuts, psyllium, oatmeal, flax seed, barley, dried peas, oranges, apples, carrots, cucumbers, celery, etc.

Soluble fiber forms a gel when mixed with fluid in the stomach, preventing rapid uptake of carbohydrates. It can also slow the uptake of dietary fats into the blood (absorption of fat-soluble vitamins A, D, E and K and essential omega-3 fatty acids). Excess fiber can bind to iron, zinc, calcium and magnesium and decrease their absorption when consumed at the same time as a meal.

Insoluble fiber (or called cellulose, lignins or hemicelluloses) accelerates the passage of waste and food. It does not absorb water or dissolve. Some foods high in insoluble fiber include whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit and root vegetable skins, cabbage, lettuce, bell peppers, outer husk of corn kernels, grapes, peas, etc.

Some foods contain both types of fiber.

The national fiber recommendations are 30 to 38 grams a day for men, 25 grams a day for women between 18 and 50 years old and 21 grams a day for women with age above 50.

The benefits of a high-fiber diet are:

• Helps with weight loss & healthy weight management
• Helps support healthy blood sugar levels already within the normal range
• Normalizes bowel movements & maintains bowel health
• Helps support healthy cholesterol levels already within the normal range
• Promotes heart health

Benefits of Psyllium Husk Fiber

Psyllium husk fiber comes from the seed of the Plantago ovata plant. Psyllium husk fiber is becoming increasingly popular as it can boost fiber intake so as to help maintain healthy digestion, healthy weight and a healthy heart.

Weight Loss

When combined with water, its spongy fibers form a kind of gel. In our stomach, this helps curb appetite by making us feel full.

For those weight naturally big appetites, psyllium, when taken about 30 minutes before meals with a full glass of water, can help feel fuller, faster, resulting in more normalized portions and a pattern that hopefully leads to a long-term healthy relationship with food.

This “gel” is also responsible for its natural digestive and GI benefits as it helps maintain regularity.

And it is also for anyone who does not get enough fiber from their daily diet,

Digestion & Regularity

As a bulk-forming fiber supplement, it soaks up water in our gut, which in turn helps maintain regularity and digestive health. Besides, psyllium can help soften stools.

Healthy Blood Sugar Maintenance

For those on low-carb or high-protein diets that restrict fiber intake (no cereals, grains, etc.), psyllium husk is the perfect fiber supplement or fiber replacement option. 

However,  psyllium husk does not get broken down into sugar. It only passes through our system, all the while helping maintain those healthy blood sugar levels and curbing our appetite.  That regularity, in turn, helps maintain healthy blood sugar and also ties into maintaining healthy cholesterol levels (those already within the normal range) simply through the action of keeping everything moving through our system. And healthy cholesterol levels, healthy blood sugar levels and a healthy diet all add up to  a healthy heart.

Gluten-Free Baking

Because forming a gel-like substance when combined with water and other liquids, psyllium fiber can transform dry, crumbly GF baked goods into delectably moist breads, buns and cakes.