Fatty acids are an incredibly important dietary element. They have numerous significant health benefits for your body and brain; their significance is amplified by the fact that the body cannot produce them on its own, as a result they must be obtained from one’s diet. Getting the right balance of fatty acids in your diet can have a great impact on your overall health.
Here is everything you need to know about fatty acids; what they are, why you need them and where you can get them.
What Are Fatty Acids?
Fatty acids are otherwise known as a type of “good fat”. They fall into two main groups, unsaturated and saturated. Unsaturated fatty acids are divided into four main categories: omega-3, omega-6, omega-7 and omega-9. While the omega-3s might be the most commonly known type, the others are equally as beneficial.
Why Do You Need Them?
Fatty acids are a major source of energy and can increase the absorption of some vitamins and minerals, but the essential ones must be obtained through one’s diet because the body is incapable of making them. You cannot stress their vitality for proper structure and function of every cell in the body, enough. Not only do they nourish the skin and help produce hormones; ensuring normal development and growth, but they also promote proper nerve functions and can prevent and treat multiple diseases.
1. Fatty Acids Can Prevent Heart Disease
Strokes and heart attacks are amongst the world’s leading causes of death. Research suggests that fatty acids -especially Omega-3- decreases numerous heart disease risk factors.
Omega-3s and omega-7s can reduce blood pressure, increase the “good cholesterol” levels and keep blood platelets from clumping together; preventing the harmful blood clots from forming.
By keeping your arteries smooth and unclogged, omega-6s, omega-7s and omega-9s help prevent the plaque that can block, restrict or harden your arteries.
Chronic inflammation is a major cause for heart disease, both omega-3s and omega-6s can reduce the production of some substances released when your body is fighting an inflammation; boosting your immune responses and reducing inflammation.
Omega-6s and omega-9s are found in refined vegetable oils, often used in cooking such as soybean oil, olive oil, avocado oil and corn oil. Nuts and seeds such as sunflower seeds, almonds and cashews also contain significant amounts of omega-6 fatty acids.
2. They Can Fight Depression and Anxiety
Although fatty acids are best known for their heart-protecting benefits, they can also play a role in maintaining good mental health. Like in many disorders such as depression and anxiety. Studies indicate that some fatty acid supplements may help prevent and treat depression, anxiety and other disorders. Walnuts are a great example of a food that contains fatty acid that fights depression. Walnuts contain Omega-3, which has been found to play a role in keeping lipids in the brain fatty and active, which counter depression and help in keeping your mind strong and healthy.
3. Fat Burning Properties
Omega-7, a lesser known, often overlooked fatty acid plays a vital role in providing optimal health. Research suggests that consuming omega-7 fatty acids can curb hunger by releasing the hormone responsible for making you feel full.
Other studies show that omega-7 may reduce the amount of fats circulating in the bloodstream, while simultaneously boosting fat-burning and regulating blood sugar.
If you are looking for ways to help you achieve your weight loss goals, you can read more about Omega-7 as a fat burner at shapegold.com, and there you can learn about the numerous possible benefits and suggested dosage. It’s important to read up on what vitamins contribute to fat burning so that you know which fruits, proteins and vegetables you need to add to your diet and in what kinds of quantities.
Omega-7 can be found in certain fish like anchovy, and oils such as macadamia oil.
4. Omega-3s Can Fight Age-Related Mental Disease
One of the inevitable effects of aging is the decline in brain functions. Various studies have connected decreased age-related mental decline and a reduced risk of Alzheimer’s disease with higher omega-3 intake. It is shown that those who consume large amounts of omega-3 fats in their diet, tend to have a slower deterioration in cognitive functions and overall better memory in old age.
The main dietary source of omega-3 is fish such as salmon and sardines; seeds such as chia seeds, pumpkin seeds and flax seeds; beans such as soybeans and kidney beans; and nuts such as walnuts.
5. They May Promote Bone and Joint Health
Bone strength improvement and joint health have been linked to fatty acid intake. By increasing the amount of calcium in the bones, they can potentially ease joint pain and reduce the risk of diseases such as osteoporosis and arthritis.
6. Hair, Skin and Nails Benefits
Fatty acids are a structural component of your skin, hair and nails. They are responsible for the health of the membranes that make up a large part of your skin resulting in moisturized, soft, wrinkle-free skin. Omega-3s and omega-7s manage oil production and hydration of the skin, reducing premature aging and the risk of acne.
Omega-3s can also protect your skin from sun damage by blocking the release of substances that gradually destroy the collagen in your skin after excessive sun exposure.
The Bottom Line
It is proven that an adequate intake of fatty acids is vital for overall health and well-being and should be included in one’s nutrition plan. Make sure you’re getting the appropriate amount of fatty acids either from whole food sources or supplements and include them as part of a nutritious and well-balanced diet to achieve the best results.