Essential Fatty Acids The Loving Fat Our Heart Desires!
Posted On March 26, 2018
Now that we are on this journey to fatten up our breasts, it’s time to embrace the essence of good healthy fat and how important and loving it is for our overall health, so cheers to enjoying a tasty meal!
What an incredible realization to learn that fat is good for us and it can actually help us to metabolize our food more efficiently granting nature the power to keep our curves in check.
Not just any fat, I am talking about Essential Fatty Acids
Essential Fatty Acids (omega’s 3 and 6) are a complex part of our bodies development, everyday functioning and just as important for hormone health! To be blatant the North American diet is lacking and it is causing major problems from hormones to heart health. Inflammation is the main cause of cancer and every other health problem on the face of the earth. Inflammation is caused by many things, but the main observation all comes back to diet and the consistency of consuming inflammatory foods.
If your hormones are not working at optimal functionality, your NBE program will not reap as good of results as you could be. There are ways to improve your hormonal functions. We generally know that reducing sugar can help with many health problems and decreasing the amount of trans and saturated fats can greatly benefit our health, but did you know that by including certain fats you can help to fix hormonal imbalances. One familiar one called omega-3 seems to be an amazing solution to many problems including helping hormones to filter and maintain balance. As we delve into the relevance of omega-3 for our hormones, we will learn something that many of you may not have taken so seriously, but we hope that this post instills a recognition of this very important fatty acid.
From birth we need fat not only to survive, but ever so importantly to develop our bodies.
DHA -technical term (Docosahexaenoic acid) is actually simply a polyunsaturated fatty acid abbreviated (PUFA). It is an important omega-3 that we do not naturally create in our body on our own. So we depend on our diet to replenish this much needed fatty acid.
Why Do We Need DHA> Polyunsaturated omega-3 fatty acid is a major structural fat found mainly in the brain and eye. In fact this specific type of fat accounts for 97% of the total omega-3 fats in the brain and up to 93% of the omega-3 fats in certain parts of the eye, particularly the retina. It also plays a key role in the functioning of the heart (in part is reducing bad cholesterol). It is a known fatty acid that aids in healthy development of the body. Many, many studies confirm that everyone, from babies to adults to the elderly, can benefit from a regular intake of dietary DHA. National Institutes of Health mentioned that “Epidemiological studies have shown a strong correlation between fish consumption and reduction in sudden death from myocardial infarction.”
If there was an award for natural breast enlargement success stories, Japan would get first place and guess what they eat a lot of > fish high in omega fatty acids! Not to mention Japan is the longest living people in the world! They literally eat fish for breakfast and throughout the day, in addition to a high omega fats diet they also eat many other anti-inflammatory foods from seaweed (like kelp) which raises body temperature to a variety of anti-inflammatory vegetables.
DHA and Your NBE Journey!
Years ago it was found that DHA was lacking in baby formula in the United States. A critical fatty acid for brain development, so it was added after the fact. Statistics show that it also continues to be lacking in most North American children and adult diets and there is a deficiency of polyunsaturated omega fatty acids.
Although we have heard lots of news about how important a diet high in DHA during prenatal and postnatal care is, we might not often think about it in our daily non-pregnancy life. But why should we eat more omega fats in our food sources and/or supplements, because not only is DHA important for our brain, nervous system and eyes it’s important for healthy development and plays a role in a healthy endocrine system. Our endocrine system is the collection of glands and glandular organs that produce hormones to regulate metabolism, tissue function, growth and development (which includes repair), sexual function, reproduction, sleep, mood, the immune system, nearly everything that we rely on to function at our best! Our hormones are like the navigation center to our anatomy functions and our energy is fueled by vitamins, minerals and essential fatty acids.
Essential fatty acids are so relevant to the healthy functioning of hormones that they alone can often solve certain health conditions. The source at the root of (EFAs) specialty is resolving inflammation. Specifically docosahexaenoic acid (DHA) and eicosapentoic acid (EPA) these two particularly maintain ideal cell membrane fluidity, enabling healthy hormone saturation of the cell membrane and inside the cell.
Many of the optimal functions that have traditionally been surrendered as humans “grow old” are in fact due to becoming EFA deficient. -yourhormones.com
Research has revealed that a diet consistent with a balance of omega fats 3 and 6 can significantly reduce the risk of cardiovascular disorders and increase life in general.
Again, not only does omega fatty acids love the heart and protect its structure, EFA’s protect cellular membranes and help to prevent cancerous cells by maintaining an anti-inflammatory environment, which also promotes a healthy immune system. This gives your body the opportunity to function at a heightened level. The body is able to adequately supply nutrients and filter toxins. Omega fats even revs up the cognitive system. Now you are probably thinking, how do I get enough daily? Because our body cannot create these fatty acids we must find a way to increase them in our diet, whether it’s food or a supplement.
How to get a healthy consistent diet of Essential Fatty Acids:
Fatty acids are found primarily in oily fish, such as anchovies, sardines, salmon, mackerel and tuna. These fatty acids are recognized for their benefits to human health. Fish oil is now widely used to treat high triglycerides, cholesterol, heart disease and high blood pressure.
Omega’s from Fish
Fish is probably the most important source of omega-3 fatty acids. You can get it directly from eating fish, but there is also supplemental ways through actual fish oil in capsule or liquid form.
- There are two important types of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both these acids are found in fish.
- Salmon is a rich source of healthy fats as well as omega 3s.
- Farm raised salmon contains about 1.8 grams of omega-3s per 3 ounce serving and has a greater quantity of omega-3s than wild salmon.
- However it provides less usable omega-3s and contains more of pesticides and antibiotics.
- Therefore, it is preferable to have wild caught salmon without the chemicals.
Salmon and Mackerel are the highest in omega fatty acids, but there are other ones that are great choices also like: bluefish, tuna, herring, shrimps, trout, anchovies, sardines etc. It is generally recommended to consume fish two to three times per week.
Given below are some popular fish and shellfish and their approximate total content of omega-3 fats per 4 ounce portion:
- Mackerel: 4107 mg
- Salmon (Atlantic, Chinook, Coho):1,200-2,400 mg
- Anchovies: 2,300-2,400 mg
- Bluefin tuna: 1,700 mg
- Yellowfin tuna: 150-350 mg
- Canned tuna: 150-300 mg
- Sardines: 1,100-1,600 mg.
- Trout: 1,000-1,100 mg.
- Crab: 200-550 mg.
- Cod: 200 mg
- Scallops: 200 mg.
- Lobsters: 200 mg.
- Tilapia: 150 mg.
- Shrimp: 100 mg
*Cod Liver Oil
If you are not so apt to cooking or buying fish weekly, you may be interested in a cod liver oil (flavored versions are an option). This would be considered a supplement, but pretty darn close to the real thing.
Not exactly vegan choices so far my friends, but the truth is that the best Omega fatty acid choices naturally come from fish, although there are some plant choices in the list to come…
Not only is this oil high in omega-3 fatty acids, it is also loaded with vitamin D (338% of the RDI) and vitamin A (270% of the RDI).
As simple as one tablespoon per day will be an adequate supply of all of these important vitamins and fatty acids packed in each dose of cod liver oil.
My Vegan Friends,
You can also find healthy levels of essential fatty acids in algae, some vegetables and other oils. The variation of fatty acid in most other oils, nuts, seeds, fruits and veggies is called ALA. Alpha-linolenic acid, which is converted into a source of omega 3 fatty acid; however the version of omega 3 generated by ALA is a lesser of the fish oil, but still these sources offer many nutrients and the benefit of a certain level of omega fats!
|World’s Healthiest Foods ranked as quality sources of omega-3 fats
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||1 cup cooked
||1 cup baked
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||1 cup cooked
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||1 cup cooked
||1 cup raw
||1 cup raw
||1 cup raw
“Though an estimated $2 billion was spent on antiaging cremes in the year 2000 alone, supplementation with omega-3 fatty acids is a much more affordable and effective way to maintain smooth, luminous skin.
In fact, omega-3s may be able to combat the effects of UV damage without surgery, according to scientists at the University of Liverpool. Further studies indicate that omega-3s are an effective treatment for acne, atopic dermatitis, and even melanoma.” -alive.com
Plant Sources of Omega Fats
ALA Converts to a version of Omega Fatty Acids
Bonnie Taub-Dix, RDN, author of Read It Before You Eat It says: “The form known as ALA is found mostly in vegetable oils, flaxseed, walnuts, and dark leafy vegetables, like kale and spinach, which your body can change small amounts of into EPA and DHA, but it won’t provide as much omega-3 as fatty fish sources like mackerel and salmon”
Besides fish oil, there are other oils which are great sources of ALA omega-3 fatty acids. These are olive oil, canola oil, flax seed oil, and soybean oil. Olive and canola oils can easily form part of our diet by adding them to vegetables like broccoli, asparagus, carrots, onions or potatoes or roasting them, thus leading to a healthy diet.
Flax seeds/Flax meal
Flax seeds and flax seed oil are excellent sources of omega-3 fatty acids
- Flax seeds are optimally digested when ground in to a flax meal mix.
- It can be put on yogurt, mixed into a smoothie, oatmeal and so on…
- You can get Flax seed oil and add it to a smoothie or apply it directly to your breasts.
- You can find flax meal and flax oil here or a your local grocer in the health section.
Below are typical quantities of Flax seed and omega-3 (ALA) amounts:
- Flaxseed oil, 1 tablespoon . . . . . 8.5 grams of ALA
- Flaxseed meal, 1 tablespoon. . . . . . . 2.2 grams of ALA
Eggs can be a good source of omega 3, make sure to look for free range eggs and yes the brands that tell you they are omega 3 fortified should be by law. The only drawback is that it is a higher ALA content then DHA and EPA. In (1) Omega-3 egg there is 340 milligrams of ALA and 75 to 100 milligrams of DHA.. I think it is very worth the cost difference, for a healthy dose of omega 3 (it’s easy if you already eat eggs also). The Japanese eat 1 to 2 boiled eggs everyday, plus fish and various seaweed. Their diet is packed full of Omega 3 and their life span shows for it!
Chia seeds are a good source of ALA and can be added to yogurt, oatmeal, drinks and smoothies..
- Chia seeds are a good source of fiber, protein, calcium, magnesium and phosphorus.
- These can also be used as a substitute for whole grains.
- Chia seeds do not need to be milled or ground, they are easy to digest and absorb.
- One to two tablespoons of chia seeds each day is considered a very healthy amount.
Hemp seeds contain the most essential fatty acids of any nuts or seeds. They are high in proteins, minerals and polyunsaturated fatty ascids like gamma-linolenic acid (GLA) and stearidonic acid (SDA). Hemp seeds can also be sprinkled on foods and should be stored in the freezer to prevent them from going bad.
Cauliflower also contains a good amount of omega-3 fatty acids which makes this leafy vegetable suitable for maintaining a healthy condition of the heart. Apart from omega-3, it is rich in nutrients like potassium, magnesium, and niacin. In order to retain its nutrients, cauliflower should be steamed for not more than five to six minutes, in addition adding cold pressed virgin olive oil is beneficial.
Brussel sprouts are mini powerhouses full of omega-3 fatty acids. These are very low in saturated fat and cholesterol and a good source of riboflavin, magnesium, and phosphorus. Brussels sprouts are also a very good source of fiber, vitamins A and B6, thiamin, folate,potassium, and manganese, as well as copper, calcium, and iron They should be steamed for about five minutes before consuming. Each serving of Brussels sprouts contains about 430 milligrams of alpha-linolenic acid.
Purslane is a green plant commonly thought of as a weed; however contains about 400 milligrams of omega-3s per serving. It is also high in calcium, potassium, iron and vitamin A. This places it high on the list of omega 3 foods. It can be added to salads, soups and even a green juice, it has a peppery flavor.
Perilla oil is extracted from the seeds of the perilla herb. More than half of this oil is ALA (omega 3). With approximately 8960 milligrams omega-3 fatty acids per tablespoon. This is an excellent source of omega 3.. It can be topically applied to breasts also.
Perilla Oil is a Rich source of plant-based omega-3 fatty acids>GO
Amazing Fruit Choices High in Omega 3!
Pomegranate, a super fruit for breasts, particularly cancer preventative. A good source of vitamin C, K and Potassium and Essential Fatty Acids. “An astonishing 95% of pomegranate seed oil is made up of the fatty acids, and 65% of those fatty acids is rare omega-5 fatty acid, believed to be one of the most powerful antioxidants known to modern science.” -addactives.com In addition to omega 5, the pomegranate contains 3 and 6 also.
+ All These:
Raspberries, raw Total Omega-3 fatty acids: 485mg
Blackberries, raw Total Omega-3 fatty acids: 437mg
Strawberries, raw Total Omega-3 fatty acids: 406mg
Acerola juice, raw Total Omega-3 fatty acids: 383mg
Acerola, (west indian cherry), raw Total Omega-3 fatty acids: 275mg
Guavas, common, raw Total Omega-3 fatty acids: 329mg
Cherries, sour, red, frozen, unsweetened Total Omega-3 fatty acids: 283mg
Melons, Cantaloupe, raw Total Omega-3 fatty acids: 271mg
Lemons, raw, with peel Total Omega-3 fatty acids: 260mg (just squeeze and drop into water daily)
Are Essential Fatty Acids Worth Adding to Your NBE journey?
Do they impact your breast fullness, breast increase, breast firmness, breast cleavage? Um, yes, I urge you to start consuming more essential fatty acids whether it’s from fish, plant oils, vegetables or fruit! Begin small, for example, start with omega enriched eggs (if you eat eggs regularly), start adding Chia Seeds, strawberries, cherries or pomegranate seeds to your yogurt, just squeeze a lemon and drop the peel in your water everyday! I personally have started on a DHA (currently non fish), but I have also been broiling salmon 1 to 2 times per week! The best thing is that my kids are loving it (even my 3 year old)! Camilla said the other day, “mama I wanta eat Sam” “cook Sam mama”, lol! I am so excited to get more acquainted with essential fatty acids and slowly reduce all the bad fats (like trans fats from fried foods), eliminating bad cooking oil andreplacing them with olive oil. What else, I regularly drink Pomegranate juice!
And yes, essential fatty acids sure do help breasts to plump up and help the absorption of vitamins and minerals and your herbs!
How to Optimize the Absorption of Omega Fats:
As many know good fats can help to absorb vitamins and minerals, but in order to have the fats work at their best, we must be able to absorb the essential fatty acids first!
Whether you are taking a supplement or eating adding it to your food consumption it is best to NOT consume one big dose at once, it is better to break it up, so that your body is able to digest it properly, absorbing it most optimally. So if your DHA, EPA supplement recommends 2 to 3 capsules, take 1 with your breakfast, 1 with lunch and 1 with dinner.
Turmeric is an herb known to improve the absorption of essential fatty acids. It is a spice that has been used in Indian cooking for centuries and for all different medicinal purposes.“What most people don’t know is that plant-based omega-3 fatty acids aren’t easily converted into EPA and DHA. For example, only about 5% of plant-based omega-3 fatty acids are converted to EPA, while less then 1% is converted to DHA(1). Fortunately, turmeric may be able to help. A recent animal study showed that when turmeric was consumed alongside plant-based omega-3 fatty acids, it increased the amount of omega-3 that was converted into DHA by a significant amount(2). The effect was major – with about 50% additional DHA when turmeric was added to the diet.” -dailyhealthpost.com
Not only does Turmeric help omega fats absorb really well, it is also more popularly known to clear acne and it can even naturally increase breast size. I personally have not tried Turmeric as a breast enhancing herb yet, but it is an upcoming goal and post 🙂 I will be adding the powder version to milk (this is recommended for breast enhancement purposes).
Side Note: If you begin to start adding a few healthier oils and essential fatty foods with good sources of omega fats, I would start with one at a time. For one thing to make sure you have no allergies, for two your body will have to adjust and sometimes omega fatty acids can cause some gas, headaches and in some cases diarrhea. These are also fats, so you may want to adjust your diet. For example, if you eat a diet with a variety of fats from trans to saturated (most of us do), you will want to minimize those, so that the essential fatty acids can do the best job they can. You won’t be lacking, it will be like using premium gas versus the cheap stuff.