Some Essential Fatty Acids for Your Healthy Diet Plan

Must have heard of Omega fatty acids? Each time we talk about the compositions of healthy cooking oil we cannot stop talking about Omega acids. Now the question is what Omega fatty acids is and how does it affect our health?

Well, Omega fatty acids are considered essential fatty acids. They are necessary for human health but the body can’t make them -- you have to get them through food. There are three types of omega acids- Omega-3, Omega-6 and Omega-9 Fats. Omega-6 is your standard polyunsaturated fats found in vegetable oils. Omega-3 fats (Linolenic Acid), particularly from fish, are considered to promote health, while Omega-6 (Linoleic Acid) fats are considered by some to promote heart disease and cancer. Omega-9 (Oleic Acid) is your monounsaturated fat as in olive oil. There is debate over the validity of relating Omega-3 in vegetable oils (Canola and Flaxseed) to the health benefits of fish oils, as the Omega-3 oils in fish are quite different from the one in vegetable oils, and the vegetable ones come with many times the percentage of Omega-6 compared to fish. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. It is important to have a balance of omega-3 and omega-6 in the diet. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation.

Fat can reduce fat

Super high in fat but it can control fat! Sounds wacky right? Well, we are talking about nuts. Nuts and can be super high in fat, but this fat may aid weight loss. Most nuts and seeds are high in fat, but that isn't necessarily bad, as long as you stay in control. Eating portion-controlled amounts of the good kind of fat can placate your cravings and keep you from over-indulging in something far more unhealthy. 

Nuts and grains are high in protein and nutrients, though their fat content (75% to 95% of total calories) means you shouldn't eat too many at a time. Macadamia, the gourmet of nuts, is the highest in fat. Walnuts and Brazil nuts are your best bet because they're rich in omega-3 fatty acids. Of all the nuts, peanuts provide the most complete protein. Other nuts are missing the amino acid lysine. But all are easily complemented by grains. As an alternative protein source, they also provide a good dose of healthy fats, including oleic acid, the healthy fat found in olive oil. Peanuts are rich in antioxidant polyphenols like those found in berries. Studies indicate that roasting actually increases the amount of polyphenol called p-coumaric, making roasted peanuts a true protector of cells.

So if planning to lose weight fast make sure you don’t miss on nuts in your diet plan...

Eating fat doesn’t make you fat

Do fatty foods make you fat? And the answer is NO. But it all comes down to the type of fat you eat. Eating the right kinds of fat can actually make you leaner. Got the last phrase, yes it’s true. Obviously the type of fats to avoid are the processed, hydrogenated fats found in junk foods, ready meals and processed foods etc. 

 

Naturally occurring fats in unprocessed foods boost your immune system and are actually vital if you want to slim down. Here is a very simple way to work out which fat sources are healthy, and which are unhealthy. Just ask yourself these questions before making your food choices: For fruit, vegetable, nut and all other plant based sources- “Is it natural, minimally processed and organic? Or has it been chemically altered and heavily processed?”; Animal based foods (dairy, meat, fish etc)- “Is it from a free range, wild or grass-fed animal? Or is it from a mass production, controlled farm environment?” In both cases, fats from natural, free range, organic sources are far healthier than those from man-altered, mass-produced food. Once you get used to asking yourself these questions you’ll find it easy to make healthy food choices and your lbs will start falling off :-)