What is an EFA?

Fat is an essential part of a healthy diet - about 20 fatty acids are used by the human body to maintain normal function.  Fats are necessary to maintain healthy skin and hair, transport the fat-soluble vitamins (A,D,E and K) and signal the feeling of fullness after meals.  Fat is also used to manufacture hormones, is part of the membrane lining every cell in the body, and is part of the sheath surrounding every nerve cell in allowing them to communicate effectively.

The three fatty acids considered the most important, or essential (EFA - Essential Fatty Acid), are omega-6 linoleic, omega-3 linolenic and gamma-linoleic acids. Evidence suggests that increasing the proportion of these fatty acids in the diet many increase immunity and reduce the risks of heart disease, high blood pressures and arthritis.  The best vegetable source of omega-3 EFAs in the diet is flax seeds.  Other sources of EFAs are hemp seeds, nuts, seeds, olives, avocados and oily fish.

Here are a few ideas for including healthy fat in your diet on a regular basis:

1. Sprinkle 2 tablespoons of chopped nuts or seeds on low fat or nonfat greek yogurt with fresh fruit for breakfast or as a snack

2. Add 1/4 sliced avocado to turkey sandwich on sprouted Ezekiel bread with romaine lettuce and tomato for lunch

3. Steam vegetables and drizzle a few tablespoons of olive oil after cooking.

4. Make a homemade salad dressing with 1 tablespoon olive, flaxseed, or walnut oil, 2 tablespoons of vinegar or fresh lemon juice, and a little Dijon mustard.

5. Additions to smoothie - 1 tbsp coconut oil, 1 tbsp flax oil, 1 tbsp ground flax seeds.

6. Saute foods  in coconut oil.

*Note it is especially important to eat vegetables with a little fat as vegetables are an excellent source of several of the fat soluble vitamins.  The added fat will help with proper nutrient absorption.