FATS THAT HEAL
Fat is good for you! Eating the right kind of fat is absolutely vital for optimal health. Essential fats reduce the risk of cancer, heart disease, allergies, Alzheimer’s disease, arthritis, eczema, depression, fatigue, infections, and PMS. The human brain is 60% fat and one-third of the fat in your diet should come from essential fats. with that said, saturated and monounsaturated fats are not essential nutrients; you do not need them, although they can be used by the body to make energy. However, polyunsaturated fats or oils are essential.
Fats that heal
Hemp
Flax
Walnuts
Seaweed
Sunflower seeds
Sesame seeds
Almonds
Evening primrose oil
Love to add this to smoothies and to bake with in replacement of eggs.
Love this oil blend. To add to smoothies, salads and veggies!
Sprinkle on salads and meals! So good!!
TIP! An easy way to add essential fats to your diet is to add them to your smoothies, oatmeal, salads, and cook with them!
THE BEST PLANT-BASED FOOD FOR ESSENTIAL FATS
Omega-3
Flax (lineseed)
Hemp
Pumpkin
Walnut
The modern diet is more deficient in omega- 3 fats then in omega-6. This is because the alpha-linolenic acid (ALA) and EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are more unsaturated and more prone to damage in cooking and food processing. The omega-3 fats EPA and DHA make prostaglandins, which are essential for proper brain function, which affects vision, learning ability, coordination, and mood. They reduce the stickiness of the blood, as well as control blood cholesterol and fat levels, improve immune function and metabolism, reduce inflammation, and maintain water balance.
BOTH BRAIN AND BODY DEPEND ON OMEGA-3 FATS!
Omega-6
Safflower
Sunflower
Sesame
“ The grandmother of the omega-6 fat family is linoleic acid” which is converted by the body into gamma-linoleic acid (GLA)
Evening primrose oil and borage oil are he richest know sources of GLA
Ideal intake 100 mg of GLA a day
1000mg of evening primrose oil
500mg high potency borage oil
EPA & DHA
Marine algae
GLA
Evening primrose
Borage oil
Black currant seed
TIP! COOK WITH COCONUT BUTTER OR OLIVE OIL. The highly active nutrients in polyunsaturated fats are very prone to damage and hence are not good for high-temperature cooking. if you do fry, sauté, or bake foods, it is best not to use polyunsaturated fats because theses generate oxidizing free radicals. it is much better to use saturated fat, the best being coconut butter, or a momounsaturated fat oil, the best of which is olive oil. These don’t generate the harmful free radicals.
General Guidlines
Eat seeds and nuts
IF you eat fish, eat cold-water fish—herring, mackerel or salmon
Use cold-pressed seed oils—choose either an oil blend or hemp oil. You can drizzle on salads as a salad dressing ,or on vegetables
Use pumpkin seed butter as a spread instead of butter or margarine
Minimize your intake of fried food, processed food, and saturated fat from meat and dairy products
Stay tuned for “Fats That Heal” video on my IGTV
Sources “The Optimum Nutrition Bible” by Patrick Holford
