Including healthy fats in your diet is great for your whole body!
Your brain and nervous system, cardiovascular system, hormonal balance, skin and hair all benefit when you select the healthiest fats.
Look for whole, natural, healthy food sources: olive oil, olives, deep sea fish, pasture raised poultry and their eggs, raw dairy products and grass fed beef and lamb.
Some kinds of healthy fats can be obtained from plant foods such as avocados. Raw nuts such as almonds, pignolias (pine nuts) and walnuts, and seeds like pumpkin or sesame, are other sources.
Fish, cod liver and olive oils when produced under the right conditions from the best raw food sources, are the most beneficial of the oils. Flax oil can be, but one must be VERY careful, as flax oil is one of the most unstable oils and spoils EXTREMELY fast.
The idea of healthy fats as superfoods is not new - a variety of nutritious fats has been found in the diets of the healthiest people on earth since before recorded history. Fortunately, they are being rediscovered now. We need them more than ever!
Whatever your diet preferences, healthy fats are ESSENTIAL for achieving and maintaining vitality.
More studies are revealing their importance. They have been found to protect us from the effects of pollution, strengthen cell membranes, improve mood, nourish the brain and nervous system, and are needed for healthy fetal and childhood development of children.
It is important to consume a balanced variety of essential fatty acids. Some, such as omega-3's are lacking in most peoples' diets and need to be increased.
Most people consume far too much of the omega-6 essential fatty acids in the form of vegetable oils such as canola oil, sunflower seed, sesame and corn oil - and need to cut way down.
That does not mean omega-6's are bad. Proportion is key.
Omega-3 Essential Fatty Acids: Optimize cholesterol ratio by increasing HDL (high density lipoprotein). Several large clinical studies show that high amounts of omega-3's in the diet reduce LDL (low density lipoprotein) and reduce triglycerides (fatty material in the blood).
Omega-3's help to strengthen cell membranes, increasing cell integrity.
Omega-3 essential fatty acids strengthen nerve cell membranes and enable better nerve cell communication - vital for good mental functioning. Clinical studies have shown omega-3's to reduce depression and hostility.
Omega-6 essential fatty acids, Omega-9 essential fatty acids, butyric acid (butyrate)and conjugated linoleic acid (CLA) and stearic acid are other compounds in healthy fats.
Food sources rich in healthy fats have been part of traditional diets of the healthiest humans who ever walked the earth:
Grass Fed Beef High in Vitamins A and D, B-Vitamins, omega-3's, CLA (conjugated linoleic acid), stearic acid, the best form of iron and many other nutrients. In addition, a fantastic source of high-quality protein.
Olive Oil: First cold-pressed, extra virgin olive oil has a unique contribution; it helps balance omega-3 and omega-6 essential fatty acids in your body. Polyphenols in olive oil have proven anti-inflammatory benefits, can help prevent and dissolve blood clots and have also been shown to de-activate certain kinds of cancer cells.
Wild Alaskan Sockeye Salmon High omega-3 content and Vitamins A and D are among many beneficial nutrients in wild-caught salmon. In addition, it contains smaller amounts of omega-6 and omega-9, making it a balanced source of essential fatty acids.
Pasture Raised Poultry: Higher in omega-3's because the birds eat lots of greens and bugs, pasture raised poultry also has more CLA and other nutrients.
Free Range Eggs: As much a 'brain food' as fish, the yolks of free-range eggs contain choline, inositol, lecithin, an abundance of B-Vitamins and omega-3's. The yolk is the most nutrient rich part of the egg. The white is pure protein. Yolks from the eggs of well-raised birds can be safely eaten raw for highest health benefits. The whites are better cooked.
Dairy from Grass Fed Cows, Sheep and Goats: CLA (conjugated linoleic acid), butyric acid, Vitamins A and D, trace amounts of natural iodine and omega-3's are abundant in milk, cream, butter and cheeses from well-raised animals.
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