EFA Essential Fatty Acids are good for you

EFA Essential Fatty AcidsEFA Essential Fatty Acids are extremely good for us and include olive oil, fish, avocados, almonds, walnuts, pine nuts. The human body needs certain fatty acids. The fats are contained in almost every food. Fruits and vegetables are generally low in fat, unlike meat, butter, nuts, etc.
There are different types of fat. “Good” and “bad”. “Good” are unsaturated fats. The easiest option for the reception of the “good fats” is to include them in our daily menu. . Good forms of unsaturated fats are omega-3 and omega-6.
They are called essential fatty acids because the body can not produce them himself. They are adopted by the food and this should be done within reasonable limits. In an unbalanced intake of these fatty acids / intake of omega-3 surpasses that of omega-6.
The foods containing omega-3 include: flaxseed, sardine, herring, salmon, mackerel. The foods containing omega-6 are: sunflower seeds, vegetable oil / corn, sunflower, sesame, soybean, safflower / margarine pumpkin seeds. The method of cold pressing nowadays are producing vegetable oils / linseed, sunflower oil, sesame, almond, grape, etc.
The 2-3 tablespoons per day of oil containing unsaturated fats is sufficient. These are great on salads or made into toppings and sauces or added when cooking  steamed vegetables or frying meat slightly. It is important to note that some of these oils are not subject to heat treatment / pumpkin, flax.
Avoid saturated fats. Is it in animal products: butter, cream cheese, palm oil, coconut.

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