It is an undeniable fact that fats are part of everyone’s diet. We have written many times on this site about the dangers that fats bring. Millions of dollars are spent around the world to point out the bad effects of saturated fats of animal origin and on the other hand the benefits of vegetable oil.
Here are some facts about fats that you haven’t heard yet, but it’s good to know. It will be hard for you to think outside the box but stay tuned… it might be interesting..
Saturated fats
Products of animal origin are the main source of saturated fats in our diet. You will be surprised by the fact that actually coconut and palm oil have the most saturated fatty acids in them (92 and 50%).
In the human body, 50% of the membrane of each cell is made up of saturated fat. Together with proteins, they give cells strength and integrity. Saturated fats also play a very important role in bone health. They are also important as sources of vitamins A and D. Protected fatty acids have important antimicrobial effects and protect us from microorganisms in the intestines that bring disease. Because of all of the above, saturated fatty acids must make up 50% of the total fats we ingest during the day.
Cholesterol
This form of fat is regularly defined as the “bad guy”; something to be minimized and avoided as much as possible. However, it is also one of the most important components of the cell wall. When you are under infection (cold, etc.) the need for cholesterol increases and your body (liver) will produce the cholesterol itself necessary to fight against viruses / bacteria. The same thing happens with regular exercisers in the gym – the constant damage and recovery of muscles that regularly occur in the training process also require regular renewal of cell walls.
Another important place of cholesterol is in the synthesis of corticosteroids. They protect us from serious diseases such as cancer and heart disease. Testosterone is also made from cholesterol. This type of fat is also important for suppressing the effect of serotonin – the hormone of happiness.
Unsaturated fats
Unsaturated fats are divided into polyunsaturated and monounsaturated. Polyunsaturated are divided into two groups of essential fatty acids (EFA): omega-3 and omega-6. Essential acids must be taken in through food because our body cannot create them.
Omega-3 EMFs are necessary for energy production, oxygen transfer, hemoglobin formation, cell membrane synthesis, muscle recovery, growth, cell division, immunity.
Adequate omega-3 fatty acids are essential for brain development, which is most important for babies and children. Sources of quality omega-3 fatty acids are green leafy vegetables, fish oil, fatty fish, eggs, walnuts, flaxseed and flaxseed oil.
These EMKs are also very important for elders because they achieve healing of wounds, ensure smooth skin, make us vital and balanced. They also reduce inflammation, reduce water retention, prevent an increase in blood pressure and the formation of certain types of tumors. A lack of omega-3 EMF leads to asthma, heart disease, and problems with memory and learning.
Omega-6 EMFs are slightly worse for us. They cause inflammation, reduce the work of the thyroid gland, and slow down the metabolism. People whose diet contains large amounts of these EMCs have a greater chance of thrombosis, digestive problems, sterility, and are even at risk of developing tumors.
It is valid for all unsaturated fatty acids that they are very labile at temperatures, and that they should not be heated (cooking in oil, etc.). Thermally processed EMFs create free radicals that attack tissues and cells, causing a wide range of diseases.
The ratio of omega-3 to omega-6 of EMK is very important. And it should be about 1:4 in favor of omega-3 EMK.
| Omega-6 fats | Safflower oil, sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts, pumpkin seeds |
| Omega-3 fats | Oily fish such as salmon, herring, mackerel, and sardines; fish oil and flaxseed oil; flaxseeds, walnuts, and chia seeds |
So what to eat? The best source of fat is plants and animals grown in the countryside or in households. In these cases, the livestock eats healthy, unsprayed food, does not receive antibiotics, and the plants are without pesticides and herbicides (or at least contain less of them).
Animal farms are raised on the principles of quantity, and in order to save time and increase production, practically 100% of the animals are on antibiotics and hormones and eat food full of pesticides and herbicides.
Therefore, try to buy food grown at home, on small farms. Stick to grilled or oven-baked meats, avoid fried foods. All stone fruits and seeds, from walnuts, almonds to sunflowers and pumpkins, are rich in good EMK. Also try to include olive, fish and flax oil in your daily diet.
