Health

How Women Acquire That Perfect Curvy Hourglass Figure With Omega-3 Foods (Essential Fatty Acids)?

Omega-3 Essential Fatty Acids
Omega-3 Essential Fatty Acids

Vitamin F or EFA, consists of two essential fatty sides; (LNA) Alpha-linoleic acid and Linoleic acid (LA). They are commonly known as- Omega -6 (Linoleic acid) and Omega 3 (Alpha-linoleic acid). EFA’s or Essential Fatty Acids are important fatty acids that animals and humans require for good health.  Moreover, the human body cannot synthesize vitamin F or essential fatty acids.

Overall, EFA’s brings in youthful appeal and plays an important part in the production of adrenal and sex hormones.

Sources of Vitamin F

Foods That contain Omega-3:

  • Whole eggs
  • Mackerel
  • Salmon
  • Canola oil
  • Leafy green vegetables such as  collards, spinach
  • Avocados
  • Sesame seeds
  • Walnuts

Foods That contain Omega-6:

  • Chestnut oil
  • Evening primrose oil
  • Chestnut oil
  • Borage oil
  • Pistachio nuts
  • Grapeseed oil

Health Benefits of Vitamin F

The main health benefits of essential fatty acids are

1. Improves heart health

  • Increased intake of EFA’s can cut the risk of a heart ailment considerably.
  • Omega-6 controls cholesterol and lowers blood pressure levels.
  • Omega-3 reduces triglycerides and plaque buildup in the arteries.

2. Decreases Joint Pain

  • Arthritis causes swelling, stiffness, and pain in the joints and essential fatty acids alleviate joint pain.
  • In reality, almost 50 % of Americans above 60 years silently suffer from arthritis.
  • As per reports, evening primrose oil includes gamma-linolenic. Those who received this oil observed less joint tenderness, morning stiffness, and pain.
  • Consuming omega-3 EFA’s for at least one-year reduces anti-arthritis medication and joint pain.

3. Reduces Inflammation

  • Chronic inflammation may indicate severe illness such as autoimmune problems, cancer, and heart disease.
  • However, research studies highlight that omega-3 EFA’s can reduce dangerous or harmful inflammation.
  • Furthermore, essential fatty acids are also useful in healing inflammatory bowel disease, rheumatoid arthritis, and asthma.
  • Omega-3 EFA’s and Ibuprofen(a protective anti-inflammatory drug) produce similar kinds of results in their capacity to decrease inflammation and pain.

4. Strongly Fights Depression

  • EFA’s have the ability to maintain your mental condition in a positive manner.
  • According to a scientific study, omega-3 EFA’s can effectively fight anxiety, bipolar disorder, and depression.

5. Keeps your brain healthy and active

  • Essential fatty acids can stop certain neurological disorders and help increase cognition.
  • Increased intake of omega-3 EFA’s induced fish enhances brain’s grey-matter.
  • Also, omega-3 intake reduces the risk of Alzheimer’s and cognitive decline in the brain.

6. Increases intake of vitamins EFA’s increases intake of fat-soluble compounds or vitamins in the body.

7. Addresses ADHD

  • Some studies reveal that intake of fish oil can decrease the signs of ADHD in certain children.
  • EFA’s also improves a child’s mental skills such as learning, recalling, and thinking.

8. Enables hour-glass figure in women

  • A figure 8 or an hourglass shape may appear awesome, but American women, in general, are more rectangle or pear-shaped.
  • Moreover, a diet rich in Omega-3 EFA’s along with a controlled exercise regime can turn you into a darling of the masses.
  • For example- Pick salmon, legumes, and beans more often and reduce red meat in your diet.

Causes Of EFA Deficiency

Some of the main causes of deficiency of EFA:

  • Short bowel syndrome
  • Reye’s disorder
  • Excess intake of alcohol or Cirrhosis
  • Crohn’s disease
  • Multisystem neuronal degradation
  • Hepatorenal syndrome
  • People with severe fat malabsorption
  • Premature babies
  • Infants born under-weight
  • Cystic fibrosis

Symptoms Of EFA Deficiency

  • Lack of vitamin F can cause mild to severe hair loss
  • Vitamin F deficiency can lead to dryness in the eyes
  • Patients suffer from bad cholesterol level increase and formation of blood clot
  • Deficiency of essential fatty acids affects the immune system and leaving minor injuries to heal very slowly
  • It also increases the frequencies of minor infections, flu, and the common

Recommended Daily Intake of Omega- 6 per day (AI)

  1. Infants and Toddlers
    • Males
    • 0-6 months old – 4.4 g
    • 7-12 months old – 4.6 g
    • Females
    • 0-6 months old – 4.4 g
    • 7-12 months old – 4.6 g
  2. Children and Teens
    • Males
    • 1-3 years old – 7 g
    • 4-8 years old – 10 g
    • 9-13 years old – 12 g
    • 14-18 years old – 16 mg
    • Females
    • 1-3 years old – 7 g
    • 4-8 years old – 10 g
    • 9-13 years old – 10 g
    • 14-18 years old – 11 g
  3. Adults
    • 19 – 50 yearsMale17 gFemale12 g
    • Above – 51 yearsMale14 gFemale11 g
  4. Pregnant women
    • RDI (recommended daily intake) for pregnant women – 13 g
  5. Lactating Mothers
    • RDI (recommended daily intake) for lactating mothers – 13 g

Recommended Daily Intake of Omega-3 per day (AI)

  1. Infants and Toddlers
    • Males
    • 0-6 months old – 0.5 g
    • 7-12 months old – 0.5 g
    • Females
    • 0-6 months old – 0.5 g
    • 7-12 months old – 0.5 g
  2. Children and Teens
    • Males
    • 1-3 years old – 0.7 g
    • 4-8 years old – 0.9 g
    • 9-13 years old – 1.2 g
    • 14-18 years old – 1.6 mg
    • Females
    • 1-3 years old – 0.7 g
    • 4-8 years old – 0.9g
    • 9-13 years old – 1.0 g
    • 14-18 years old – 1.1 g
  3. Adults
    • Above -19 yearsMale1.6 gFemale1.1 g
  4. Pregnant women
    • RDI (Recommended Daily Intake) for pregnant women – 1.4 g
  5. Lactating Mothers
    • RDI (Recommended Daily Intake) for lactating mothers – 1.3 g

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