Healthy fats should be an important part of your diet. Although your body cannot make them, fatty acids are especially important for good health. These fats must come from food or supplements. You may wonder if you are getting enough fatty acids in your diet. Could you have a fatty acid deficiency without knowing it? If so, what are the ten hidden signs of fatty acid deficiency?
Fatty acids explained
Fatty acids come from linoleic acid (omega-6) and alpha-linolenic acid (omega-3). You need both types of essential fatty acids to live. There is a general deficiency of fatty acids, especially omega-3. Eating foods rich in omega 3 can help you overcome your deficiency. Here is a list of some of the best omega-3 fatty acids you can eat.
Foods rich in Omega 3
· Farm Raised Salmon
· Wild Atlantic salmon
· Flax seeds
· Chia seeds
· Brussels sprouts
How much fatty acid do we need?
Supplements can be helpful, but the best way to get enough fatty acids is through food. Most food experts recommend eating fatty fish twice a week or taking around 250 mg of omega-3 supplements every day.
Your omega-3 supplement should contain both EPA and DHA, both important types of omega-3. Choose only a reputable brand of fish oil to ensure freshness and safe ingredients.
Signs of fatty acid deficiency
If you suffer from a fatty acid deficiency, you may be prone to certain health problems. Increasing your essential fatty acids can improve your health and help treat some diseases, giving you greater mental and physical function.
Some types of depression
Depression can make you feel lethargic and moody. You may feel that there is nothing that makes you happy in your life. If you are battling severe depression, you may even have suicidal thoughts. Doctors believe that certain types of depression may be due to an omega-3 deficiency.
Prescription drugs for depression can be helpful, but the side effects are often especially bothersome. Studies show that omega-3 fatty acids are very helpful in treating certain types of depression. Eating a diet rich in fatty acids such as fish, nuts, and seeds can be helpful.
If you have problems with depression, it may be worth trying to increase omega-3 foods in your diet. If you have negative thoughts about hurting yourself or killing yourself, seek immediate help from a medical professional.
Lack of fatty acids could be a factor in your dry or flaky skin. Adding omega-3 fatty acids to your eating plan can improve your skin, making it less dry, smooth, and clearer. Although this is rare, some doctors believe that atopic eczema, acne, and even psoriasis can mean that you have problems with fatty acid metabolism. Here are some meal ideas for adding omega-3s to your diet.
· Breakfast: Smoothie made with almond milk. You add flaxseeds for omega-3 fatty acids and berries for some healthy vitamin C and antioxidants.
· Lunch: Grilled salmon and walnuts salad.
· Dinner: Tuna steaks with herb sauce, brown rice and roasted Brussels sprouts.
Fingernails and toenails are a good indicator of your overall health. Soft, peeling nails could also be a sign that your body is lacking in omega-3 fatty acids. Eating a diet rich in protein, especially omega-3 proteins like oily fish, nuts, seeds, and avocado can help remedy nail problems.
Increase bad cholesterol
A menu high in saturated fat can increase your levels of bad cholesterol. Too high cholesterol can lead to fatty deposits in the blood vessels. These become so large that they block blood flow through the arteries. This is dangerous and leads to heart problems. To lower your cholesterol, eat unsaturated and polyunsaturated fats. Here is a list of healthy fats like omega-3 fatty acids.
· Flax seeds, chia seeds, pumpkin seeds
· Walnuts, cashews, almonds