What is recommended daily intake of EFA's (Essential Fatty Acids)? The average American daily requirement of EFA's is about 20 grams. An amazing 99% of people are deficient in EFA's. Nutrition and daily fat intake is as important in our diets as vitamins, minerals, proteins, carbohydrates and water. The most common foods where EFA's are found in fish, olive oil, olives and avocados. If you are not in the habit of eating these foods daily, you can obtain your EFA's from flax seed. Grind 2 tablespoons of whole flax seed (I like to use a coffee grinder) and then mix it in hot herbal tea, juice, soymilk, yogurt, hot or cold cereal, soups, stews, pasta or sprinkle on salads.
The body can only utilize about 10 grams per serving, so you will need to get it in your diet twice a day to meet your daily requirement of EFA's. 2 tablespoons of whole flax seed will provide approximately 10 grams of EFAS's, 13 grams of fiber and 14 grams of protein. Double these numbers and you have the daily intake for fiber, fats, and protein for a 90 lb person. Daily intake for fiber and fats are universal for adults but protein needs are calculated by multiplying 0.36 grams of needed protein per pound of body weight.
The benefits of the daily recommended fat intake of EFA's in the diet are truly astounding. 60% of our brains and nervous systems are made up these fats, so feed the machine and get smarter! EFA's are also necessary in the formation and proper functioning of the nervous system, therefore we see great benefits for pregnant women and in people with multiple sclerosis, behavioral problems such as attention deficit disorder, depression, bipolar disorders, and for reducing pain in the inflammatory responses of, allergies, asthma, arthritis and eczema.
Nothing will lower blood pressure faster than flax seed because of the rejuvenating effect it has on the arteries. The EFA's give arms its elasticity. Getting the acceptable daily fat intake in your system will reduce the bad fats (saturated fats, trans-fatty acids or partially hydrogenated fats) by as much as 25% and triglycerides by up to 65%. For those of you interested in what the "trans fat daily intake limit is … (Trans fats are found in margarines) the answer is ZERO! Trans fats cause significant and serious lowering of HDL (good) cholesterol and a significant and serious increase in LDL (bad) cholesterol, makes the arteries more rigid, causes major clogging of arteries, causing insulin resistance, causes or contributions to type 2 diabetes, and causes or contributions to other serious health problems. loves nothing better than clean, high energy EFA's to burn for energy to keep it healthy and strong.
The average daily American intake of dietary fiber is 5 grams per day. So How many grams of fiber is the recommended daily intake? 25 to 30 grams of daily fiber is necessary for normal bowel function. Using 2 tablespoons of flax twice per day meets this requirement. The results are life changing for many, and for some, they get to find out for the first time in their lives what normal bowel function really means.
Most Americans carry in their large intestines, on average, 10 pounds of excess fecal mater, which carries in itself dangerous health risks due to its toxicity. I believe that 70% of all health problems found in America today could have been eliminated in 30 days or less if everyone would use the fiber in flax as prescribed. The fiber in flax is a natural bowel regulator and corrects many chronic bowel problems weather it's for loose stools, constipation, or in maintaining the natural flora of the intestinal tract. Flax fiber is used for soothing irritable bowel syndrome, diverticulosis, diverticulitis and the cleaning of the bile system, which eliminates accumulated fat toxins from the blood.
Flax also contains 100x of the concentration of lignans than its closest competitor found in fresh fruits, vegetables, seeds, nuts and fruits, a substance known to protect us from colon cancer by binding to cancer causing agents and then transporting them out of the body.
Flax is one of only a few foods that contain indol-3-carbinol, which helps to regulate and balance female hormone levels and relieve symptoms of menopause and menstrual cramps. It also has antibacterial, antifungal and antiviral properties. Can this stuff get any better?
One of the least known properties of EFA's is ability to balance blood sugar levels. The more you use the more normal blood sugar becomes.
Ground flax seed is also used in weight management programs due to the ability of its fiber to absorb water and swell in the stomach. By taking it 30 minutes before a meal, one does not eat as much because one is all ready full. And it has a nutty flavor. I have not met anyone who does not like the taste of flax seed.
In conclusion flax seed not only provides us with our recommended daily intake of EFA's and average daily American intake of dietary fiber, it is also a great tasting super-food that provides 14 grams of protein per serving and is easy to prepare. Along with providing us with our daily intake for fiber, fats and protein it contains many health benefits from regulating bowel function, protecting us from cancer, to balancing hormones and blood sugars and only costs between $ 1 and $ 2 dollars a pound. If taken twice a day as recommended you would use about 2 pounds per month and only cost between $ 2 and $ 4 per month. The key to health is simple, "Get the good in and then get and keep the bad out." And flax seed is nothing but good!