We all have some sort of idea, drilled deep down in our mind, that fats are root of all problems, and if you want to be physically fit and healthy, you should avoid fatty food.  But this is not the actual case. There are some fats which are extremely vital to keep us physically as well as mentally fit, and thus, they are called as essential fatty acids.

Role of Fat in the body:

Every cell in our body requires fat to survive. Most of the vitamins like A, D, E, K are fat based, it means that fat is required for absorption of these vitamins. Fat provide protection from harmful germs and thus boost immune system. Fats also play a key role in the smooth functioning of the nervous system.

What are Essential Fatty Acids (EFA)?

Unlike normal fat, EFA are the fatty acids which are required by our body in biological processes not just for fuel. The important thing about essential fatty acids is that they can not be synthesized by body, so we need to maintain a steady intake of EFA externally to fulfill the body requirement. There are two types of EFA that our body needs. One is omega-3 fatty acid, and the other one is omega-6 fatty acids.

Symptoms of Low Essential Fatty Acids:

Essential fatty acids play a vital role in the smooth functioning of our body. Symptoms like allergies, depression, learning difficulties, hyperactivity and high-blood pressure arise, if the body could not get the necessary amount of EFA. Long run deficit of EFA may lead to diseases like cancer, diabetes, heart problem and Intestinal disorder.

Food containing Essential Fatty Acids:

• Best source of EFA is fish and fish oil supplements. People suffering from heart disease and high cholesterol are advised to include fish in their diet.
• Another good source of EFA is flaxseed oil. It contains a large amount of omega-3 oil and beneficial for people suffering from coronary diseases.
• Walnuts also hold considerable quantity of omega-3 fatty acid and consuming handful of walnut each day keeps you away from the problems like high cholesterol and heart diseases.
• Green leafy vegetables, olive oil, Soya oil, pumpkin seed, meat, eggs, whole-grain foods are also plentiful source of EFA. You must include these items in your daily diet to fulfill EFA demand of body.
• You can also try Omega-3 eggs. These eggs come from the chickens that are feed flaxseed and fish as a part of their diet and as a result, they produce eggs with higher quantity of omega-3 compare to normal eggs.