Essential Fatty Acids

Posted by Susan - 11/24/08 at 03:11:55 pm

I’ve stumbled upon alot of research recently regarding Essential Fatty Acids (EFAs), including how long chain Omega-3 fatty acids modulate hunger signals.

More on that later. In the meantime, as a primer, an essential nutrient is

1. Required by the body for proper function and,
2. One that cannot be made in sufficient quantities by the body and thus must be obtained through ones diet

The Essential Fatty Acids include

1. alpha-linoleic acid
2. linolenic acid

Alpha-linoleic acid (ALA) as well as the fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) belongs to a group of fatty acids called Omega-3 acids. EPA and DHA are found primarily in fish while ALAis highly concentrated in certain plant oils such as flaxseed oil and, to a lesser extent, canola, soy and walnut oils.

Most Omega-6 fatty acids are consumed in the diet from vegetable oils as linolenic acid (LA).

While the ratio of Omega-6 to Omega-3 should be close to 1:1, the typical North American diet has ratios now over 10:1 due to the addition of corn, sunflower, safflower, and sesame oils to our food supply.

Consequently, this shift is thought by many to be a factor in a number of chronic medical conditions including arthritis, cardiovascular disease, asthma, acne, depression and even obesity.

According to a recent study published in the November 2008 issue of Appetite, 232 overweight and obese volunteers were provided with a calorie restricted, balanced diet. Participants were randomly assigned to take a low dose of Omega-3 (260 mg/day) or a high dose of Omega-3 (1300 mg/day) supplement for a period of 2-weeks.

Those who received the high dose of Omega-3 maintained a better level of satiety immediately following meals as well as two hours post-meal. Blood tests showed not only a higher concentration of Omega-3 in these individuals, but an improved Omega-3 to Omega-6 ratio as well.

If you’re one of those individuals who are hungry 20 minutes following a meal, consider adding more Omega-3 rich foods to your diet!

Foods with high levels of Omega-3 include:

• Salmon
• Scallops
• Sardines
• Shrimp
• Cod
• Flaxseeds
• Walnuts
• Cauliflower
• Cabbage
• Romaine Lettuce
• Broccoli

Being that most folks on Gyminee are concerned with their body fat, It’s important to note that healthy fats do not make us fat. Quite the opposite. Healthy fats suppress appetite and Omega-3s help you lose body fat.  “Fat-Free” diets are partially responsible for the current obesity epidemic in America.  Eat fats, but choose wisely.

Train hard; stay strong.

Peace.

Susan

www.catapultfitnessblog.com

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