We have become accustomed to thinking of fat as unhealthy food and its sole purpose is to store energy in the body, which often translates into thick hips, a prominent belly, and aesthetically and healthily dissatisfaction. Recently, however, we understand and practice that fat is essential for many body functions. With the help of nutritional science and medical research, we are also able to distinguish between "good" fats we need and "bad" fats that should be avoided, such as trans fat and saturated fat.
As it turned out, there are several types of fat and fatty acids that are essential for body processes, which affect the brain and immune function, as well as fetal and baby development, participate in hormonal processes that are responsible for regulating heart rate and blood pressure, blood clotting, fertility, inflammatory therapy, and processes. And more. It was also discovered that an adequate intake of essential fatty acids helps prevent various diseases, including cardiovascular disease.
What are the essential fatty acids?
The "good" fats are divided into 2 types:
Monounsaturated fat: found mainly in plant foods such as olives and olive oil, almonds, nuts, sesame seeds, tahini, and avocado.
Polyunsaturated fat: can be divided into two groups: Omega 3 and Omega 6 whose sources are very diverse, as we will explain immediately.
Omega 3 is a general name for unsaturated fatty acids. There are 3 types:
α-linolenic acid - ALA
Eicosapentaenoic acid - EPA
Docosahexaenoic acid - DHA
Since the human body is unable to produce these fatty acids, it should be consumed from 2 nutritional sources: fish and plants, such as walnuts, flax seeds, and canola oil. Fish oil provides the fatty acids EPA and DHA which are the most widely studied fatty acids associated with disease prevention and beneficial effects. The vegetable source provides fatty acid ALA.
Omega 6 is a fatty acid found in vegetable oils such as soybeans, corn and safflower, grains, and more. Also, Omega 6 is found in many processed foods, derived from meat or vegetable foods.
Although it is essential to consume both fatty acids, changes in dietary habits in the modern era have led to a breakdown of the ratio of the two essential fatty acids, Omega 3 and Omega 6, which can lead to adverse health effects. This is because of the omega-6 fatty acids we consume in relatively high amounts, while the omega-3 fatty acids are low in quantity. This is because its origins in the modern menu are relatively poor. Many researchers link this striking imbalance to the worrying phenomenon of an increase in the prevalence of metabolic syndrome, characterized by high blood lipids, obesity, hypertension and diabetes, and an increased risk of cardiovascular disease.
What can be done to reduce the intake of “bad” fats and omega 6?
Enriching the nutrition in Omega 3 and lowering the intake of Omega 6 may improve the balance between the two essential fatty acids. This improvement is currently recommended by the world's leading health authorities, most notably the World Health Organization. How can this be done?
- Bring fish into the weekly menu, and some recommend eating red meat once or twice a week.
- Eat a variety of fruits and vegetables daily.
- Enrich your diet with flax seeds and walnuts.
- Prefer the use of foods containing monounsaturated fat.
- Exclude from the menu foods containing margarine and hardened vegetable fat, processed and deep-fat foods), and reduce the use of vegetable oils such as corn oil, sunflower, soybean, safflower, and cotton.
- Reduce the consumption of processed, frozen, and canned foods.
- Reduce saturated fat intake - less butter, cheese, and other dairy products over 5% fat, oil, and eggs.
- Reduce eating omega-6 roasted nuts, and prefer almonds, nuts, peanuts, and non-roasted kernels.
- Use a nutritional supplement containing Omega 3.
Who needs the addition of essential fatty acids?
Many studies point to the importance of omega-3 fatty acids in fetal neuronal and sensory development during pregnancy and in the early years of the newborn. Therefore, there are now various recommendations for pregnant women and lactating women to properly eat and take essential fatty acids. Also, most baby food compounds (GDP) are now enriched in Omega 3.
However, it is advisable to continue taking or consuming Omega 3-rich foods, even later in life, because of their role in cell membranes, repairing damage, and preventing accelerated aging, maintaining levels. Blood fats and protecting the brain, heart, and blood vessels.
