How Fats Can Be Healthy
You may have been told to start taking a fish oil, but do you know why?
Over the past few decades, growing research has surfaced to link certain fats with many common degenerative diseases, namely cancer and heart disease. Such fats are the "bad" fats not to be confused with the "good" fats that help support healthy biological processes. The good fats are typically derived from unprocessed food sources.
What are the different types of fats?
Fats fall into three categories according to the type of fatty acids they primarily contain: saturated, monounsaturated, or polyunsaturated.
What are fatty acids?
Fatty acids are the basic units of all fats, and they determine the characteristics and nutritional activity of the fat.
How does fat enter our diet?
Dietary fats/lipids are available primarily from animal and vegetable sources. Animal fats are saturated and tend to be solid while vegetable fats are monounsaturated or polyunsaturated, and tend to be liquid. All of these lipids make up the major constituent of every cell membrane in body, and thus are critical in maintaining proper cellular functions. Without a sound membrane, the cell cannot properly control what goes into and out of cell itself.
How can animal-derived lipids be beneficial for the body?
Some natural, unprocessed saturated fats contribute to healthy bodily functions, such as the repair of gut cells and formation of health brain and nerve cells.
Why should we opt for polyunsaturated and/or monounsaturated fats?
Polyunsaturated and monounsaturated lipids have a structure that allows it to be more fluid even at low temperatures, compared to their saturated fat counterparts.
What are essential fatty acids?
Omega-3 and omega-6 essential fatty acids can be found in the aforementioned "good" fats. The two fatty acids are deemed essential because the human body cannot make them, we must obtain them through dietary habits.
So what are omega-3 and omega-6 essential fatty acids and why are the so important?
Both essential fats help the body to produce messengers called prostaglandins, which are eicosanoids (signalling molecules derived from polyunsaturated fatty acids) that regulate and control nearly all cellular activity, including the control of inflammation, blood pressure, and immune system activity. Our diet should supply the appropriate amount of essential fats to help regulate the balance of prostaglandins.
How much fat should we consume on a daily basis?
For many people, total fat consumption should fall around 20 to 30 percent of total calories consumed per day. At least half of that fat intake should be essential unprocessed fats.
Here are some examples of food sources containing the essential fatty acids:
omega-3
flax
walnuts
organic soybean
cold water fish (salmon, cod)
dark leafy greens
algae (DHA)
pumpkin
omega-6
tahini
sesame oil
sunflower, cold-pressed
safflower, cold-pressed (good for cooking with high heat)
flax, cold-pressed
grapeseed oil
walnuts
Unfortunately, most people do not consume an adequate amount of foods rich in the essential fats, especially if they have dietary restrictions that limit them from eating certain foods that contain those oils. If you need help incorporating more healthy fats into your everyday diet, or are confused about what kind of supplement to take to boost your omega-3's, schedule a consultation with one of our wellness practitioners, and we will work together to find you a suitable solution.