The Fats of Life

Submitted by admin on Wed, 03/16/2011 - 08:24 sadas

Fat phobics beware.

Avoiding all fat is actually bad for your health. The essential types of fat reduce the risk of cancer, heart disease, allerg.ies, Alzheimer’s disease, arthritis, eczema, depression, fatigue, PMS; the list of symptoms and diseases associated with deficiencies is growing every year.

The human brain consists of 60% fat and one-third of this should come from essential fats if you want to achieve your full potential for health and happiness. But unless you go out of your way to eat the right kinds of fat-rich foods, such as seeds, nuts and oily fish, chances are that you are not getting enough good fats. Most people in the Western world eat too much saturated fat, found mostly in meat, dairy and processed foods – promoting weight gain.

There are two kinds of essential fats:  omega-3 and omega-6.  Of these, the omega-3s (EPA, DPA, and DHA) that occur in fish oils are the more important.  It is also recommend that you take an appropriate omega-3 supplement.

Getting Omegas from your Diet

The best foods to eat that contain Omega-3 fats are flaxseed (linseed), hemp seed, pumpkin seeds, walnut, salmon, mackerel, herring, sardines, anchovies, and tuna steak.

Avoid bad fats: When a food is deep-fried, the frying not only destroys any goodness in the oil but the high temperature also damages essential fats in the food.  So it is better to have, for example grilled or poached fish than fried fish.  Strictly avoid any processed foods that contain hydrogenated fats or trans-fats.

Thus, to ensure essential fats in the diet:

  • Eat oily fish two to three times per a week
  • Eat seeds (especially flaxseeds/linseeds and pumpkin seeds) daily
  • Eat three to six eggs per a week
  • Take a daily supplement
  • Minimize your intake of deep-fried foods and foods containing hydrogenated fats and trans-fats.

 

Health benefits of Omega-3s

  • Promotes a healthy heart
  • Thins the blood
  • Reduces inflammation
  • Improves functioning of the nervous system
  • Promotes neurotransmitter balance and reception
  • Relieves depression, schizophrenia, attention deficit hyperactivity disorder (ADHD)
  • Improves sleep
  • Improves skin condition
  • Helps balance hormones
  • Reduces insulin resistance

 

Questionnaire: Are you getting enough essential fats?

Symptoms

Do you have:

1)    Dry or rough, bumpy skin or a tendency to have eczema?

 

 

2)    Brittle, dry or peeling nails?

 

3)    Dry or dull hair or dandruff?

 

4)    Dry, watery or itchy eyes?

 

5)    Excessive thirst and/or frequent urination?

 

6)    Mood swings?

 

7)    A poor memory, attention span or concentration?

 

8)    Poor physical coordination?

 

9)    Slow or poor wound healing?

 

10) Obsessive or compulsive behavior?

 

11) Phobia, extreme fears or night terrors?

 

12) Anxiety and depression?

 

13) Travel or motion sickness?

 

14) Fits or convulsions?

 

 

Diet

Do you:

1)    Eat oily fish such as salmon, mackerel, sardines or fresh tuna less than three times a week?

 

2)    Eat seeds, unroasted nuts (pumpkin, sunflower seeds, almonds) and/or unfried, cold-pressed seed oils on food or in salad dressings less than three times a week?

 

3)    Eat meat or dairy products most days?

 

4)    Often eat fried food, take-away food or foods cooked in heated fat?

 

5)    Often eat processed foods (ready meals, chips, crisps)?

 

6)    Typically not take an essential-fat supplement?

 

If you answered ‘yes’ to four or more questions, you are definitely not getting enough Omega-3s from your diet.