Some people remove fat from their diet, by doing this you are depriving yourself from a vital nutrient which is essential for the correct absorption of other foods. It can affect your metabolic rate and you will feel more hungry. It will also have an impact on your complexion it can become dull, lifeless, deeper wrinkles, premature ageing and also impact on your energy levels. Read on to find out which fats your body requires.
The Right Type Of Fat Is Important
Bad Fats – These are the fats you need to be careful of and try to avoid having too much or they will impact on your health.
If you have too much saturated fat in your diet it can cause your cholesterol levels to rise, block arteries, raise your blood pressure and may lead to heart disease. You will find saturated fat mainly in meat and dairy products. You don’t have to completly eliminate these foods from your diet. Make sure you are eating a good range of essential fatty acids.
The Fat To Avoid – Trans Fatty Acids Or Hydrogenated Fat
These are the worst fats for your body they have the biggest impact on your health and have ageing effects on your body. They start off as polyunsaturated vegetable oil, but have hydrogen added to improve texture and increase shelf life. You can find small amounts in dairy products and meat, but the chemically occurring trans fats is different from man-made ones in processed foods and natural trans fats do not have the same negative effects on health.
Research Has Shown That Trans Fats:
- Are bad for your health
- Increase the risk of breast cancer
- Block antioxidants from working in the body
- Hinder the absorption of essential fatty acids
Some researchers have suggested that trans fats are almost impossibe for the body to break down and lead to weight gain whch is hard to lose.
What To Look Out For On Food Labels:
- Trans fatty acids
- Trans Fats
- Hydrogenated fat
- Hydrogenated vegetable oil
They are all different names for the same thing.
Check the labels on caramel biscuits and chocolate bars as they often contain them and can have high trans fat content.
Healthy Good Fats:
This is a monounsaturated fat containing omega-9. It assists your body in absorbing antioxidant vitamin A and E, boosts energy, keeps skin glowing and protects against heart disease. Look out for extra virgin cold-pressed varities as these will have the highest nutritional value.
This is known to be a good source of antioxidant ellagic acid – tests have shown it inhibits the growth of cancer cells. It also helps to reduce high cholesterol levels and helps to protect against sun damage.
This oil contains carotenes and chlorophyll, also rich in vitamin E.
Hemp Seed Oil
This oil is great as it has the omega-3 and omega-6 making it brilliant for lowering cholesterol, boosting the immune system and circulation, improve memory and help depression.
Sesame Seed Oil
A good source of the vitamins B and E, minerals and trace elements such as copper, calcium, iron and magnesium.
Good source of omega-3 and omega-6, has a slight nutty flavour. This oil helps to lower blood pressure and calms digestive problems.
Pumpkin Seed Oil
This oil is rich in vitamins A and E, zinc and essential fatty acids.
Always Include Nuts And Seeds In Your Diet:
- Pine nuts
- Sesame seeds
- Pumpkinkin seeds
- Sunflower seeds
These all contain essential fatty acids as well as protein. If you eat a variety you will supply your body with vitamins, minerals and combination of omega-3, omega-6 and omega-9.
Not Forgetting – Oily Fish
This can include salmon, tuna, sardine, mackerel, anchovies, whitebait and herring. These all contain omega-3. Added bonus they are anti-inflammatory, guard against heart disease and are essential for the brain, central nervous system and healthy cell growth. They are a good source of vitamin D and iodine for the throid function.
So as you can see there is so many ways you can have good fats and it is quite easy to incude them in your diet. Don’t forget to look out for the bad fats and try to limit them. Remember do not remove fat from your diet, your body needs it and will thank you for it, just remember which fats your body needs.