The Fats of Life
Fat is an essential part of your diet and cutting all fat out will lead to a wide variety of serious health problems. However, fats can be divided into two groups; those that help heal your body and those that contribute to its destruction. The key is to eat the right kind of fat - the fats of life!
The fats that heal are fresh, unprocessed fats containing one or both of the essential fatty acids. Among the best sources for these fats are fresh fish oils, linseeds, sunflower seeds, hemp seeds and unrefined cold-pressed virgin olive oil.
The two essential fatty acids have several names in common usage; one of them, Alpha Linoleic Acid is also known as Omega 3, and the other, Linoleic Acid is also known as Omega 6.
It is likely that you get enough Omega 6 from your diet if you include the foods listed above. However Omega 3 is very easily destroyed by heat, sunlight, manufacturing processing such as hydrogenation and time (it has a refrigerated shelf life of 6 months and should be consumed within 2 months of opening).
The Benefits of Essential Fatty Acids.
Energy Research has shown that Essential fatty acids increase energy production by helping your body obtain more oxygen which, in turn, increases your metabolism and energy levels.
Weight Loss With an increase in metabolism you burn more calories. Essential fatty acids help reduce cravings which often result from not getting the nutrients you need. Essential fatty acids are thought to elevate mood and lift depression - one reason why some people overeat.
Heart Health In your cardiovascular system, cholesterol transport requires essential fatty acids. Some research indicates that Omega 3 lowers blood fats by up to 65%!
Skin Essential fatty acids play an important role in your skin, hair, and nails. They form a barrier in your skin against loss of moisture, and thereby protect you from dehydration and help prevent dry skin. The barrier function of essential fatty acids also helps prevent constipation and the toxic conditions based on it.
Digestive System In your digestive system, essential fatty acids help prevent leaky gut syndrome and food allergies. They help to reduce cravings and addictions to foods, cigarettes, alcohol, and drugs. Your liver, kidneys, adrenals, and pancreas require essential fatty acids to function properly, as do your glands.
Brain function Half the weight of your brain is essential fatty acids and it seems from some research that EFA's promise to be of special therapeutic use in overcoming learning problems, attention deficit disorder in children, criminal behaviour and improved functioning in mental illness.
Your diet may be lacking in essential fatty acids because most of the fats and oils you consume will have been heated to high temperatures, hydrogenated and refined; and that's before you start cooking!
There are five kinds of unhealthy fats:-
1. Hydrogenated fats (study the food label).
2. Fried fats (contribute to cancer).
3. Refining and deodourising.
4. Hard fats (hard cheeses, fat of meat).
5. Sugar (although sugar is not a fat, the body turns excess sugar in the blood stream into hard fats).
We always recommend supplementing your diet with a good quality Omega 3 Fish Oil or Hemp/Flaxseed Oil if you do not eat fish. Few of us get adequate amounts from our diet, so supplementing ensures that you get your needs are met.
Essential fatty acid-rich oils have to be made with great care, because light, oxygen and heat easily destroy them.
They should be packaged in dark glass bottles and kept in the refrigerator at all times. Oils of this quality will only be found on the cold food shelf or refrigerator of good health food stores.
Tips to reduce your saturated fat intake:
Choose low fat dairy food such as skimmed or semi skimmed milk, low fat yoghurt, cheese, ice cream and custard.
Choose lean meat mince and skinless chicken poultry and trim all visible fat before cooking.
Use low fat cooking methods such as grilling, barbequing, stir-frying, dry roasting or poaching.
Skim the fat off the top of cooled casseroles, stews and curries.
Cook with monounsaturated oils and spreads like olive, rapeseed and ground nut oils.
Choose tomato based sauces rather than creamy sauces, avoid creamy style soups.
Do eat oily fish such as salmon, sardines, mackerel, pilchards, trout and herring (tinned, fresh or frozen) twice a week.
