Why You Should Choose That EFA – Part 2 AKA – Chia: Not Just for Pets Any More

New to the EFA source family is chia seed. Yes, yes, yes, for god's sake yes it is the same stuff that is synonymous with tacky gift exchange presents. Sorry, I get asked that a lot. Chia came into the supplement industry in a big way about 3 years ago, and has found itself a good little niche to hole up in.

Chia is a good source of fiber, protein, omega 3, and omega 6. That is pretty cool, right? Getting protein, good fats, and fiber in a whole food source that you can add to a number of different recipes is always a good thing. But wait, there's more! What if I told you that just one ounce, that's right, 1 ounce, also contains about 20 percent of the average adults calcium?

Almost 20% of my calcium you say? Isn't that better than milk!?!

Yes, yes it is. Milk has roughly 38 mg of calcium per ounce compared to 180 in chia! But wait, we are not through yet! Chia is also a whole food source of phosphorus and manganese, which are important for nerve function and bone support. That's right folks, you get all that in just one ounce a day!

And if that's not enough for you, you can eat it raw! Whole or ground, just sprinkle it onto a salad or cereal. You can also put it into a smoothie to enhance the nutritious goodness of your favorite drink. Keeping it raw prevents the oils to oxidize in the cooking process and start to go rancid.

Act Now!

All that and no terracotta Scooby head needed!

Keep in mind that the body still has to convert the omega 3, alpha linolenic acid, into EPA and DHA and that process is not efficient. The fiber that is in chia is mostly soluble and can thicken the smoothie or soup you add it to. Chia is a great choice to get your EFA's from a whole food source, as it will help the body get many other things it needs.

Why You Should Choose That EFA – Part 1

So, over the last two entries I have started to explain about the differences and similarities between the various EFA supplements in the market. Each has a variety of uses where it is the better choice than the next. Over the next few entries, I am going to give a primer on each of the major EFA supplements and the why this, not that for each.

First up is borage oil. Borage oil, or borage seed oil, is a plant base omega 6 source for EFAs, primarily used as a way to get gamma linolenic acid. GLA supports your skin and helps support your body's fight with things like eczema. GLA supports the immune system by supplying a prostaglandin precursor. It also inhibits the pro-inflamatory leutokines from other omega 6 fats, thus supporting your body's anti-inflamatory efforts.

Recently, the doctor now famous on TV, oh you know – the Wizard of ___, promoted GLA as way to control body fat. I did not see that show so I don't know, and really don't care, how he said it does that. EFAs all support a healthy body fat level. In this case, GLA can support even blood sugar levels which control cravings. As far as weight management goes, it will always come down to eat less and do more.

From the Vita-guru's point of view, GLA is a limited consumer supplement. If you wanted support for your skin it is the first suggested. Especially if you have joint issues that are minorly inconvenient. If you are vegan/vegetarian and not that picky about your diet, GLA can help balance out your pro-inflammatory omega-6's. Many doctors believe that the inflammation is one of the major causes of illness and disease today.

One up, one down. Remember that while EFAs are generally considered safe, they can have some side effects, so as always discuss your supps with your doctor and make them a partner in the decisions you make about your health.

VG

How to Choose the Correct EFA Supplement – Part 2

Once you understand that your needs and dietary restrictions are very important to which supplement you select, the rest is easy. The best supplement is the one that matches "you" the most. Now you just need to pick the form the supplement will take.

If you know you won't take the pills per day to achieve your specific needs, then think about liquid EFA's. One serving of most liquids, usually a tablespoon or less, can meet the needs of most of us. If not, there is usually a more concentrated liquid out there for you.

Liquids are also a great option if you are trying to avoid gelatin. Gelatin is the source for most capsules and soft gels. It can come from bovine, porcine, vegetable, or fish sources. The vegetable or fish sources are usually listed in the ingredients to let consumers know it is safe for them to take.

Worried about the taste? It may surprise you to know that manufacturers are very good at eliminating or masking the oil's flavor with one of their own. It surprised me! You can also put the supplement into a drink or smoothie to get it down.

Soft gels are the option for those who do not want to do liquids. The only difference is how many you have to take and how often. Look at the supplemental facts label to find out how much of the actual EFA is in each soft gel and do the math for yourself. Taking your EFA at different times of the day can provide you with some advantages. Knowing EFA's can support your body's response to inflammation, you may try taking it at night, for example.

New to the market are emulsified oils like the Omega Swirls from Barleen's. They offer a very good taste! No, really, they taste like dessert, and offer superior absorption .

So there you go. Now you understand some of the decisions you need to make when shopping for an EFA. Next time, I will compare the major EFA types and what they support. Boy, that sounds like a page turner!

VG