Essential fatty acids (or EFAs, shortened) play a very important role in a number of bodily functions like cell maintenance, brain development, transportation of oxygen from the lungs to the bloodstream, regulation of metabolism and mood, regulation of insulin sensitivity as well as hormone production.
Because EFAs can support anabolic hormone levels, reduce inflammation and improve how the body uses protein, they’re especially valuable for athletes and anyone who trains hard.
Related: The Health Benefits of Omega 3 Fatty Acids
There is only one problem – your body can’t synthesize essential fatty acids, they have to be taken from the food or in the form of supplements.
Studies have shown that most of the people tend to get 10 to 20 times more omega 6 than omega 3 fatty acids, which means they have a shortage of omega 3 fatty acids in their diet.
Just to be sure that you are getting enough essential fatty acids through your diet, it’s not a bad idea to add these foods to your diet:
1. Fish and seafood
Most of seafood and fish are very good sources of omega 3 fatty acids. Species like salmon, sardines, herring, mullet and shrimps are especially high in Omega 3’s and protein. At the same time they are low in Omega 6, meaning you can not cause an imbalance between these two EFA’s in your body.
Just 4 oz of salmon has about 85% of the recommended dietary daily allowance of Omega 3. A fish oil supplement is also a good alternative and can cover all your daily needs.
Related: Fish – One of the Best Muscle Building Foods
2. Seeds and Nuts
These are great sources of essential fatty acids in general. They contain raw material for anabolic hormone production in both men and women. Just 1/4 cup of walnuts contains about 95% of the recommended dietary allowance for omega 3.
Seeds and nuts also contain minerals such as zinc and magnesium that regulate a number of bodily functions. Flax seeds are also a great source of EFAs. Just a few of their health benefits include: lowering blood pressure, lowering cholesterol, and reducing hot flashes.
Related:
A Fitness Athlete’s Guide to Nuts and Seeds
The Top 8 Benefits of Consuming Chia Seeds
3. Some fruits
A few fruits like avocado, papaya and acai berries are a great sources of omega 3 fatty acids. All of them have more omega 3 than omega 6, so you can eat them to restore the natural balance between these two acids in your body.
4. Vegetables
When eaten regularly, several green vegetables like spinach, broccoli and parsley can increase your omega 3 acid levels.
High doses of EFAs can also be found in vegetables like cauliflower and cabbage. One cup of cauliflower contains about 10 % of the RDA of EFAs.
Besides the fatty acids, parsley, cauliflower and cabbage all have chemicals that can help in detoxing and cleaning the body from toxic chemicals by increasing the production of certain enzymes and support the body’s natural liver detoxification pathways.
