Essential Fats

Most people think that fats are bad for health. This is not true. Some fats are good for us while others are bad.  The good fats are called “Essential Fatty Acids” (EFA). There are two EFAs that we need. One is Omega-3 EFA called Alpha-Linolenic Acid (LNA) and the other is Omega 6 called Linoleic Acid (LA). Fatty acids are building blocks of fats. Both EFAs are easily destroyed when exposed to light, air and heat. That is why these fats are stored in coloured glass bottles and not plastic containers..

Salmon

These two fatty acids are consumed in a strict proportion of 2 Omega-3 to 1 Omega-6. If this proportion is not maintained one will crowd out the other and it will create a deficiency of the EFA crowded out.

Flax seed

The most abundant food sources of Omega-3 (LNA) are flax seeds. LNA is found in smaller quantities in hemp, canola, soybean, walnuts and dark green leaves. Linoleic acid (Omega-6) is found in safflower, sunflower and corn. It is also found in smaller quantities in soy bean, sesame, pumpkin and almond.

EFAs increase metabolic rate, energy levels and stamina.  Athletes, the elderly, the overweight and middle aged people will feel it more than the others. EFAs do not contribute to weight gain. On the contrary they burn more calories and help you to lose weight. The improve brain function, mood and intelligence. They improve vision, hearing and memory functions. They reduce cardiovascular risks and strengthen the immune system. In diabetics it helps regulate sugar levels and decrease the amount of insulin required. EFAs help in protein metabolism and hemoglobin production.

Olive oil

EFAs can reduce cancer risk and allergic conditions. They help in the proper functioning of liver, kidneys, adrenal and thyroid glands. EFAs have anti-fungal, anti-yeast, and anti-microbial properties. They help in keeping the bones and teeth strong. They strengthen cell membranes.  Oils soften the stools and avoid constipation.  They also improve bowel flora.

 virgin coconut oil

We should consume good fats daily to keep our body healthy. We should aim at getting at least 20% of our energy requirements from good fats.

Avocado

 Increasing the fat intake to 50% of the calories will not cause any serious health problems. But this is not practicable. We should maintain a good balance of good carbohydrates, protein and fats to remain healthy and also enjoy a wide variety of tasty food.

Walnut