Focus on Fats

Over the years the many fad diets hailing low or non fat foods as the healthy way to eat and stay slim have coloured our view of what it means to include fats in our daily diet.  Many of us have been taught that all fat is bad which simply isn’t the case. 

There are many types of fat and the essential ones – as their name indicates – are critical to good health and to staving off inflammation and serious disease. 

In the Western diet it is acknowledged that we tend to have low levels of Omega 3 an important essential fat and much higher levels of Omega 6 leaving the ratio of required essential fats out of balance.  The tendency to avoid fats can have an impact of on our health and wellbeing especially when any fat we do eat is formed of trans fats, usually contained in processed and sugary foods and foods like margarine. 

 

It is relatively easy to re-balance the fats in our diet and ensure that we are taking adequate amounts of essential fats from our food sources or supplements to support intake.  Essential fats cannot be made in the body so we must rely on the right food sources to maintain and improve our health. 

Lets turn the focus on what we mean by Essential fats:

Essential fats are crucial but cannot be made by the body so food sources and supplements – often ideally a mix of both – are how we maintain healthy levels.  So what are considered essential fats? 

The first and most important is Omega 3 also known as EPA or DHA.  These Omega 3 fats have a crucial role in a number of functions within the body, including the health of the heart, joints and brain.  Known to reduce inflammation within the body and support the central nervous system, you may also notice dry skin, brittle hair and thin or cracking nails when Omega 3 levels are low.  Low levels of Omega 3 have also been linked to an increased risk of post-natal depression. 

Omega 6  Linoleic Acid or (LA), Gamma Linoleic acid (GLA) and Arachadonic acid (AA) are fats that play a role in inflammation and in brain cell regeneration.  How can brain cell regeneration ever be bad, particularly as we age?  I’ll put my hand up for that. 

Food sources and supplements

If you are consciously focused on choosing healthy sources of fat in your diet there are a range of foods that offer Omega 3 and Omega 6  so it is easy to obtain these from your regular diet or to make small tweaks where needed. 

The best sources of Omega 3 are found in oily fishes like salmon, mackerel and trout.  It is also found in vegan sources such as avocado, nuts -  walnuts and almonds are great and it can also be found in algae, edamame beans, seaweed, some dark green vegetables, in fruits such as Mangoes and in flaxseeds and soybean oil. 

For Omega 6 natural sources can be found in oils such as sunflower and evening primrose.  Omega 6 ALA is also found in nuts, pumpkin and chia seeds, meat, eggs, yoghurt, tofu and dark chocolate. 

The ratio of Omega 3 to Omega 6 in the Western diet is unbalanced and many of us will need to support our diet with a supplement, particularly at certain stages of life such as perimenopause and menopause when the Omega 3 supports healthy heart function and may help to keep off excess weight gain around the middle. 

When it comes to choosing a supplement a common source is Fish Oil.  Ideally choosing a cold pressed and purified option that comes from a sustainable source is advisable.  Another easily absorbed option is Krill oil.  There are also a number of vegan supplement options for Omega 3 many from algae sources. 

For Omega 6 supplementing with Evening Primrose oil, flax or blackseed oil can all be beneficial and some may have hormone balancing effects. 

It is important to speak to your GP or Pharmacist before introducing any new supplements to your daily routine.  This is particularly important if you have particular medical conditions, such as Diabetes for example or are taking prescribed medicines.