Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a precursor in a number of illnesses.

Plant sources of omega-3 do not contain eicosapentaenoic acid and docosahexaenoic acid. This is thought to be the reason that absoption of essential fatty acids is much greater from animal rather than plant sources.

EFA content of vegetable sources varies with cultivation conditions. Animal sources vary widely, both with the animal’s feed and that the EFA makeup varies markedly with fats from different body parts.

The primary source of omega6 fatty acids in the diet is linoleic acid from the oils of seeds and grains. Sunflower, safflower and corn oil are particularly rich sources of linoleic acid, which is at the root of the omega6 fatty-acid family. Evening primrose oil and borage oil are high not only in linoleic acid, but the omega6 derivative gamma-linolenic acid (GLA). Avocado is 15-20% oil (mainly monosaturated), but also high in linoleic acid. (Avocado has the highest fat content and the highest fiber content of any fruit.)

Alpha-linolenic acid, the primary dietary source of omega3 fatty acids in the diet, is frequently found in green leaves. The leaves and seeds of the perilla plant (widely eaten in Japan, Korea and India) are the richest plant source of alpha-linolenic acid, although linseed oil is also a rich source. Fish oil contains very little alpha-linolenic acid, but is rich in the omega3 derivatives EPA and DHA. Fish are at the top of a food chain based on phytoplankton (algae) that manufacture large amounts of EPA and DHA. Nonetheless, fish can be high in toxic mercury.

It has been suggested that thousands of years ago the diet of human hunter-gatherers consisted of approximately equal parts of omega3 and omega6 essential fatty acids. However, Since the beginning of agriculture ten thousand years ago there has been a steady increase in omega6 at the expense of omega3 fat in the human diet. This process accelerated about 50 years ago as cattle began to be fed increasingly on grains rather than grass. Recommendations by nutritionists to eat margarine rather than butter (polyunsaturated rather than saturated fats) increased the trend toward omega6 and trans fat consumption. Currently, the ratio of omega6 to omega3 fatty acids in the American diet is 7to1 or more. There are good reasons to believe that this imbalanced essential fatty acid ratio has led to increased cancer, heart disease, allergies, diabetes and other afflictions.

The low death rate from coronary heart disease among Greenland Eskimos led scientists to suspect that high fish consumption might be protective. A 20-year study of 852 middle-age Dutch men showed that coronary artery disease was more than 50% lower among the men who consumed at least 30 grams of fish per week, when compared with men who did not eat fish. A 30-year study of over 2,100 Chicago men showed a 62% risk of coronary heart disease and 56% risk of sudden myocardial infarction for men who ate at least 35 grams of fish daily, compared to those who ate none.

Fish oil has been shown to lower LDL-cholesterol by about 13%, to lower blood pressure, and to dramatically lower blood triglycerides. The effect on triglycerides, in particular, appears to be due to EPA and DHA, because flaxseed (ie, linseed oil, which is over 50% alpha-linolenic acid) did not lower triglycerides. More careful analysis has established that DHA alone has no effect on blood triglycerides, but that EPA alone is capable of lowering blood triglycerides by about 30%.

Although most fish oils are high in EPA and DHA, there are some fish oils which are not. Flounder, swordfish and sole are particularly low in EPA and DHA. Fish oils having the highest levels of EPA and DHA include mackerel, herring and salmon. Some fish, such as cod and haddock, store most of their fat in the liver, therefore the liver oils of these fish should be taken rather than the fillet.

Optimum dietary benefit from fat for most people would come from a program of reduced total fat, reduced saturated and unessential fat, and increased proportions of omega3 (relative to omega6) essential fats. A high omega3 oil like perilla oil might be a simple remedy for young people, and the best remedy for smokers. But as most people age, they will benefit most from CLA, GLA, and DHA supplementation combined with antioxidants (especially vitamin E) to protect these polyunsaturated essential fats from oxidation.

Fats are an important component of membranes in our hearts, brains, immune cells and most of the other tissues of our bodies. Since we need these fats, it is important to ensure that we have the right kind of fats, that we have enough of them and that we protect them with antioxidants.

Make sure you incorporate as many of these foods as you can on a daily basis to stoke your metabolism fat burning furnace.

Fruit: These fruits are high in antioxidants, which help with disease prevention and contain flavonoids. Flavonoids help with eyesight and coordination. These dark colored fruits are also a good source of fiber and boost your immune system.

* Raspberries

* Blueberries,

* Blackberries

* Guava (great source of lycopene)

* Goji Berries

* Dried Plums

Nuts: Great source of fiber, phytoestrogens, vitamin B6, niacin, magnesium, healthy monounsaturated fats, and protein. These nuts help to lower LDL (bad) cholesterol and seem to help maintain healthy blood vessels.

* Almonds

* Walnuts

* Cashews

* Brazil Nuts

* Hazelnuts

Bean/Lentils: Beans are a great source of protein and fiber as well as low in calories. They help to stabilize blood sugars and provide isoflavones that help to prevent certain forms of cancers and heart disease.

* Legumes (chickpeas, lima beans, lentils, dry beans)

* Black Beans,

* Red Beans

Oils: Particulary Extra Virgin Olive Oil. It is a heart healthy fat that helps to lower LDL (bad) cholesterol. It contains anti-oxidant and anti-inflammatory properties. It also helps to control cravings

Fish: Fish contains the potent Omega 3 fatty acid. It is potent in a very good way. It helps your body store less fat and helps your body convert fat to energy. It is a great anti-inflammatory as well as wonderful brain food. The ADA recommends that you consume 1.5-3gms of Omega 3 fats a day. One serving of the choices below will provide almost 4 gms of Omega 3 fats.

* Salmon

* Tuna

* Mackeral

Vegetables: A variety of colors is the key here. For example carrots are a great source of beta carotene , which can reduce the risk of cancer, tomato contains lycopene another powerful anti-oxidant that reduces the risk of cancer.

Dark green leafy vegetables such as spinach contain carotenoids that improve your immune system and is full of vitamins and minerals. Don’t forget about these other powerful vegetables such as broccoli, cauliflower, kale and other cruciferous vegetables that contain cancer fighting properties as well as a great source of fiber which aids in weight loss.

Approved vegetables:

* Carrots

* Tomato

* Broccoli

* Kale

* Spinach

* Cauliflower

* Beets

* Cabbage

* Swiss Chard

* Purslane

Green Tea: Not only is non-caffeinated fluid good for you, but research has shown that green tea may be one of the best disease fighting fluids you can consume. It is very high in antioxidants and scientists have shown that is has reduced cancer in individuals by as much 60%. It actually inhibits the growth of cancer cells. Studies have indicated that it reduces overall cholesterol levels as well as increasing the ratio of HDL (good) cholesterol to LDL (bad) cholesterol.

Here are just some of the ailments that drinking green tea helps:

* cancer

* rheumatoid arthritis

* high cholesterol levels

* cariovascular disease

* infection

* impaired immune function

There is also some research that drinking green tea shows benefits to those wanting to lose weight. Researchers showed that those that consumed caffeine and green tea extract burned more calories than those that consumed caffeine or a placebo. It looks very encouraging so far based on the studies that have been released.

If you can eat as many of these superfoods as you can on a daily basis you will be running at peak efficiency and burning maximum calories to stoke the fat burning furnace called your metabolism.