FATS: GOOD OR BAD?
We all, at least once in our life categorised fats as bad, true or false? I have tried to avoid fat and fatty food items to lose fat, unfortunately it never worked? I still find people who blame fats and always restrict them in their diet. If you are one of them then please read further: Scientifically we can categorise fats as Saturated fats and Unsaturated fats. Unsaturated fats are further divided into monounsaturated fats and polyunsaturated fats. Fats are essential for the absorption of nutrients and vital functions of our body. These good fatty acids or polyunsaturated fatty acids, their chemical structure have two or more double bonds. Omega-3 fatty acids are one of unsaturated fats and further come in three forms: *Alpha linolenic acid * Eicosapentaenoic acid * Docosahexaenoic acid However, what is important for you to know is that, these fatty acids are important components of our cell structure. Additionally, they represent an essential part of the cell membranes. The unsaturated docosahexaenoic fatty acid is an elementary fatty acid of the brain. Unsaturated fatty acids fulfil various functions: • They have an anti-inflammatory effect. • They form precursors to hormones that are formed in the body. • They support cell division and cell renewal. • They promote heart health. • They have a positive effect on blood lipids. • They reduce blood pressure and improve blood circulation. • Prevent cardiovascular disease. Here we will discuss about important sources of OMEGA-3: LINSEED OIL: As a vegetable oil, linseed oil is a good alternative to fish oil. It’s good source of omega-3 fatty acids as it is particularly rich in alpha-linolenic acid. If you use linseed oil, you should consider that the other omega-3 fatty acids are also needed, though not as much as the ALA (alpha-linolenic acid). The body can transform part of it into EPA (eicosapentaenoic acid), but you still need DHA (docosahexaenoic acid), which is more prevalent in saltwater fish. However, this fatty acid also occurs in algae. Ideally, buy a linseed oil, which is fortified with DHA from the alga. Linseed oil oxidizes very fast. It should therefore be stored refrigerated and fast consumed. MCT OIL: MCT is the abbreviation for medium-chain triglycerides. These triglycerides contain the important 4 medium-chain fatty acids: caproic acid, lauric acid, caprylic acid and capric acid. You will find these medium-chain fatty acids predominantly in palm oil and in coconut oil. MCT oil is popular with athletes because of its performance enhancing effect. It also has antibacterial and antiviral properties. A spoonful over the raw delicious salad – it is fine and can be serve better nutrient absorption. For baking or roasting, MCT oil is not, as it is not is very heat resistant. COCONUT OIL: Since coconut oil is 90% saturated fatty acid but it has many health benefits. Coconut oil is the only natural oil that contain maximum amount of medium-chain fatty acids. The best known is the valuable lauric acid. These medium-chain fatty acids are responsible for the special effects of coconut oil. They are easy to digest and have the advantage of being water-soluble and thus easier to get into the liver via the bloodstream. So, they can be easily used for energy production. You can use coconut oil as a food oil and can be applied externally, coconut oil ensures healthy skin and beautiful hair. DHA-EPA: EPA and DHA are omega-3 fatty acids, which are especially well-known to control essential metabolic processes in the body. It is important because, according to studies, the most common cause of death are cardiovascular diseases. With a DHA-EPA preparation, you can significantly reduce this risk. You can supplement them with high-quality fish oil capsules, that have positive effects. It has been observed that average intake of Omega-3 fatty acids has decreased over the last few years, maximum population is eating omega-3 way less than required, all credit goes to false information circulated all around. Each macro and micro-nutrient has its own importance for health, fitness and sport performance. So, choose wisely, eat healthy and exercise frequently to stay fit and healthy. Stay tuned for more updates!