The indisputable fact is that the fat is part of any diet. The world is spending millions of dollars to indicate the ill effects of saturated fats of animal origin, and on the other side well-being of vegetable oil.
Here are some facts about fats that you have not yet heard and it’s good to know. It will be hard to think outside normal, but stay with us… can be interesting (you will find some good fats)…
Products of animal origin are the main source of saturated fat in our diet. You will be surprised by the fact that actually coconut and palm oil have a maximum saturated fatty acids in themselves (92 and 50%).
In the human body 50% of the membrane of each cell consists of saturated fats. Together with proteins those cells give strength and integrity. Also, saturated fats have a very important role in bone health. It is also important as a source of vitamins A and D. The saturated fatty acids have important antimicrobial effects and protect us from microorganisms in the intestine that cause disease. For all these, saturated fatty acids have to make up 50% of total fats we consume during the day.
This form of fat is normally defined as a “bad guy”; something which should be reduced to a minimum and avoid as much as possible. Yet cholesterol is also one of the most important components of the cell wall. When you are infected (cold, etc.), the needs for cholesterol are increasing and your body (liver) itself will produce cholesterol as it is necessary for the fight against the virus / bacteria. Similarly happens with regular training in the gym – constant damage and recovery of muscles that regularly occur in the training process and require regular renewal of the cell walls.
Another important role of cholesterol is in the synthesis of corticosteroids. They’re defending us from serious illnesses such as cancer and heart disease. Testosterone is also produced from cholesterol. This form of fat is important for effect of serotonin – the hormone of happiness.
Unsaturated fats are divided into poly and monounsaturated. Polyunsaturated are divided into two groups of essential fatty acids (EFA): omega-3 and omega-6 essential acids, which we must enter through food because our organism cannot create them.
Omega-3 EFA are essential for energy, transfer of oxygen, making hemoglobin, the synthesis of cell membranes, muscle recovery, growth, cell division and immunity.
Adequate omega-3 EFA are necessary for brain development and is most important for babies and children. Sources of high-quality omega-3 EFA are green leafy vegetables, fish oil, fatty fish, eggs, nuts, flax seed and flax seed oil.Omega-3 EFA are essential for energy, tranfer of oxygen, making hemoglobin, the synthesis of cell membranes, muscle recovery, growth, cell division and immunity. These EFA are very important for us earlier because they can help with wound healing, provide smooth skin, make us a vital and settled. It also reduces inflammation, reduce water retention, preventing an increase in blood pressure and the occurrence of certain types of tumors. The lack of omega-3 EFA leads to asthma, heart disease and problems with memory and learning.
Omega-6 EFA are somewhat worse for us. They stimulate inflammation, reduce the work of the thyroid gland, slowing metabolism. People whose diet contain large amounts of EFA have a better chance of thrombosis, digestive problems, infertility and even the risk of developing tumors.
All the unsaturated fatty acids are considered to be very unstable at the temperatures, and should not be warmed (roasting in oil and the like.). Cooked EFA creates free radicals that attack the tissues and cells leading to a wide range of diseases.
The omega-3 and omega-6 EFA are very important. They need to be in certain ratio about 1:4 in favor of omega-3 EFA.
So what do you eat? The best source of fat are plants and animals grown in the countryside or in households. In these cases, the cattle eat healthy, organic food, not receiving antibiotics, and the plants have no pesticides and herbicides (or at least contain less the same).
Farm animals are grown to the principles of quantity and to save time and increase production, practically 100% of the animals eats food with antibiotics and hormones and food full of pesticides and herbicides.
So try to buy food grown in home conditions, the small farms. Keep the meat roasted on the grill or in the oven, avoid fried foods. All nuts and seeds, walnut, almond, sunflower and pumpkin are rich in good EFA. Also try to make olive, fish and flaxseed oil part of your daily diet.