The good - essential fats
Omega-3 and Omega-6 fatty acids are known as essential fatty acids - essential because we cannot survive without them. Our body cannot make them so we must get these fats through the foods we eat to maintain health.
Essential Omega-3 and Omega-6 oils:
- Contribute to all cell membranes, keeping them soft, supple and elastic.
- Soften skin and improve its tone.
- Enhance energy by reducing stickiness of red blood cells and increasing their oxygen-carrying capacity. This improves oxygen transport to all cells.
- Speed recovery after intense exercise.
- Optimize glandular function and production of hormones.
- Improve weight loss and cholesterol levels. They lift metabolic rate, assist in flushing water retention and suppress appetite which reduces cravings.
- Enhance detox as they carry fat-soluble toxins out of the body.
- Improve mental function. 60% of our brain's dry weight is fat and essential fats form a large part of these.
- Improve mood as precursors to feel-good chemicals in our brain.
Keep the balance
The proper balance of these fats is important. It is estimated that 99.9% of the population is Omega-3 deficient while many are also low in Omega-6. This imbalance affects our internal chemistry. A ratio of between 1:1 and 2:1 Omega-3:Omega-6 is a good guide.
Sources
- Omega-3: The best source is flax seed. Fish oils are tainted by pollutants in our oceans and are 25 times more unstable than seed oils.
- Omega-6: Most seeds and nuts, almonds, sesame, etc. Sunflower seeds are an especially good source.
- Both: Hemp seed, walnuts and pumpkin seeds. Hemp has an ideal balance.
- Healthy oils are available such as flax seed oil or some blends.
Essential fats are easily damaged
These oils are very fragile and easily damaged by heat, light, oxygen and refining so they must be stored and used carefully. The healthful oils from nuts, seeds and vegetables become dangerous trans fats when heated or exposed to light and oxygen. If they become bitter it is a sign they have turned rancid. These oils should be added to food after it has been prepared to maintain flavor and health benefits.
The bad - saturated fats
Saturated fats come mainly from animal sources. They are a source of stored energy and the form in which animals store excess calories.
Saturated fats are not healthy
- Contain few micronutrients
- Raise blood cholesterol and blood lipid levels
- Compromise cardiovascular health
- Reduce vitality and contribute to disease
In short they counteract the majority of good functions that essential fats perform. Saturated fats are an unnecessary and health-reducing component of any diet.
The ugly - trans and hydrogenated fats
Trans and hydrogenated fats are created when healthy essential fats are processed, refined or cooked, as heat, light and oxygen damage their health-providing but delicate structure. These fats:
- Compromise integrity of cell membranes allowing harmful elements in and pushing out healthy elements
- Reduce, alter and interfere with cellular energy and communication
- Compromise energy production and reduce vitality
- Reduce health and contribute to disease
These properties make trans and hydrogenated fats even more harmful than saturated fats. These are the fats we find in processed vegetable oils, margarines, breads, cakes and sweets. They should be completely avoided to improve and maintain your health. Cooking with healthy oils, especially frying, also produces these harmful fats.
Include healthy fats in the form of whole nuts and seeds and their oils as an essential part of your diet. Adding these to dishes after preparation will preserve flavor and health-giving benefits. Increasing your intake of good fats will improve energy, boost your mood and bring positive changes to your overall health.
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