What foods have Essential Fatty Acids?
October 7, 2009 by Jo · Leave a Comment
Essential Fatty Acids are important for healthy skin, and Omega 3 and Omega 6 essential fatty acids need to be part of our diet as the body cannot manufacture these two basic building blocks. The balance between the two is also very important, the ratio should be about four to five Omega 6 to each Omega 3.
Typically in Western diets we have ample amounts of Omega 6, often far too high. The type and amount of unhealthy fat that is common in a typical western diet means we need to counteract the effect with the good fats, so Omega 3 becomes the most important essential fatty acid to include in our diets.
Each person will require different amounts, stress or ill health, gender – men may require more than women, and our diet are all modifiers. In cold weather and with indoor heating, our requirement for essential fatty acids may be higher. Check your skin to see how it feels – dry, rough dull skin can be a sign of an essential acid deficiency.
So what are good dietary sources of Omega 3?
Fish – especially cold water fish such as salmon, tuna, mackerel and cod. Nuts especially walnuts and hazelnuts and almond, soybean, canola oil ,flax seed – either the oil or whole ground flax seed and olive oil.
Including these in your diet will not only help your skin but also has been shown in studies to help reduce blood pressure and cholesterol levels.