Dietary fat falls into four groups Saturated, Monounsaturated, Polyunsaturated and Trans fats. Almost all foods that contain fat have a mixture of the different types and they tend to have mostly one or two types of fat that can be crudely categorized as either good or bad fats.
Whilst we need to be careful about the amount of fat in our diets, fats are still absolutely necessary for good health. We need fats to help our bodies function properly. These fats are referred to as good fats and are needed to support the body in all the following:
Production of hormones
To repair and strengthen skin and hair
To maintain mental stability and concentration
To absorb fat-soluble vitamins A,D,E & K so important for growth and development
To protect and insulate internal organs
Energy production
To maintain a healthy bowel and regular bowel movements
To burn for fuel when food is scarce
The conduction of nerve impulses
EFA (essential fatty acids) are fatty acids that your body cannot make they must be acquired from dietary sources.
Omega 6 fatty acid is found in vegetable oils and from animal sources i.e. fish oils, meat and dairy. Omega 3 fatty acid is found in fish, canola oil, leafy green vegetables, nuts, seeds and soybeans. There have been many studies which conclude that eating fish two or three times a week may not only reduce your risk of heart disease but also improve brain function.
The magic ingredient in fish is the Omega-3 fatty acid.
These Omega-3 fatty acids have been accredited with improving learning ability in children, lower blood pressure, reduce blood clotting, the enhancement of immune function and improvement of arthritis symptoms. Therefore try to include one to two servings of fish a week.
Salmon, herring, and to a lesser extent tuna, contain the most omega-3 fatty acids and therefore provide the most benefit, but certain types of seafood also contain small amounts of omega-3 fatty acids. However freshwater fish have less omega-3 fatty acids than the fatty fish from the sea outlined above but some varieties of trout also have relatively high levels of omega-3 fatty acids.
Including more fish in your healthy eating regime really does make sense for your longterm health and wellbeing. To ensure that that you receive all the benefits of Omega 3 and Omega 6 try the following salad dressing on your green vegetables each day (there are no limits to the amount of green vegetables you consume in a day so they can be used to fill you
up)
Good Fats Salad Dressing Combine the following ingredients and shake well before pouring over your salad: 1 teaspoon of apple cider or balsamic vinegar 1 tablespoon of cold pressed olive oil. All seeds i.e. pumpkin/sesame/sunflower (ground) Chopped mint, basil and coriander to taste Grated apple Delicious and nutritious
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