In today’s time, with the ratio of the lifestyle diseases going up, people have become more cautious of consuming fatty and oily food, which is good to a certain extent. But, there is a general understanding that fat is bad for health which is not entirely correct. There are people even without any medical complication avoid oils. (many tell me that they have only boiled foods). This type of diet is also not good for the body as well.
We certainly need fat for growth and development in our body. Fat is the Building Block of Hormones. It helps in absorbing the fat soluble vitamins such as vitamins A,D,E &K in our body. It insulates the nervous System tissue, acts as a cushion to the vital organs in our body and also acts as a shock absorber to a certain extent. Fat is the essential factor in child growth and development.
There are “Good Fat” and “Bad Fat”. Honestly, one can still enjoy good food and not deprive themselves of this comfort of life. What type of fat should one avoid is the real question here.
Bad Fat:
Saturated Fat : These are found in meat, dairy product like cheese, butter and milk (not in skimmed milk). Also found in Palm oil and coconut oil, mostly used for commercial baking. Eating too much saturated fat can raise your cholesterol level and put you at a risk for heart disease.
Trans Fats : These fats are found in Margarine especially the sticks and in food you buy from restaurants, franchised outlets, such as snacks, baked food and fried food. While buying food products don’t get tricked by the label mentioning “low fat”. If there is a mention of “Hydrogenated” or “Partially Hydrogenated” oils on an ingredient list the food contain trans fats. Like the Saturated Fats Trans fats are harmful for your heart health.
Good Fat:
Unsaturated Fat: These are found in Plant food and cold water fish like Tuna, herrings, Salmon, mackerels, Sardines, anchovies. Olive oil , Peanut oil and Canola Oil. This kind of fat is very good for heart heath.
It is important to know that our body can make most of the fat from other fats or raw material, but it cannot make Omega-3 (linolenic) and Omega-6 (linoleic) fatty acids hence it has to be taken from food. That is why these are called essential fatty acids. Omega- 6 fats are the precursors for pro- inflammatory molecules (that helps the body avoid infection and promote healing) while Omega-3 are anti inflammatory and turns off the inflammatory responses when no longer required. EFAs primary function is to maintain the liquid barrier surrounding each cell, known as cell membrane, and transport waste and nutrients (amino acids, hormones, minerals, vitamins and water) in and out of cells. However, there has to be proper balance between the intake of Omega-6 and Omega-3 to maintain optimum health.
Omega-3 are integral part of cell membrane throughout the body, it is essential for the function of the cell receptors in these membrane They help in making the hormones that helps in regulating blood clotting, contraction and relaxation of artery walls and also inflammation.
There are three main types of Omega-3: EPA (Eicosapentaenoic Acid), DHA ( Dicosahexaenoic Acid) and ALA ( Alpha Linolenic Acid)
EPA and DHA comes mainly from cold water fish.
ALA : most commonly used Omega -3 found in vegetable oils and nuts( mainly walnuts)and some leafy vegetables and some animal fats ( from grass- fed animals ) Omega-3 is found in abundance in Flax seed oils and walnuts which is high in ALA. Human body uses the ALA for energy and conversion to EPA and DHA is very limited. it varies from individual to individual, only some people have the ability to do so.
DHA : This is most important for women who are pregnant or hoping to become pregnant and nursing mothers. From the third trimester till the second year of life, a developing child must get a steady supply of DHA for the development of brain and other parts of the nervous system. 60% of the cell membrane in the Central Nervous System ( brain, Spinal Cord and Retina) needs DHA to be formed.
Benefits of Omega-3 Fatty Acids:
High level of Omega-3 fatty acid consumption reduces Triglycerides, increase the HDL cholesterol (good cholesterol), Heart Rate, Blood Pressure, improves Blood Vessel Function, Psoriasis, Rheumatoid Arthritis, Atherosclerosis, prevents memory impairment, boosts up Immune System, protects against Viruses, Bacteria, Cancer , Allergies and even aid Weight Loss . Some studies show that it is also helpful in case of depression and anxieties. Studies have also shown that men whose diet are rich in EPA and DHA (from fish and sea foods) have low chance of advanced prostrate cancer against men who has low EPA and DHA in their diet.
