What Kind of Fats Should We Eat?
The fact is: we all need fats. Fats help nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while other increase our risks of heart disease. The key is to replace bad fats with good fats in our diet.
The bottom line is that the body needs dietary fat. Fat is a source of energy, it allows the proper function of cells and the nervous system, and fat is required for the proper absorption of certain vitamins. Fat also helps us maintain healthy hair and skin, and insulates us from the cold. Nonetheless, we should limit our fat intake to no more than 30 percent of daily calories. Anything lower than 20 percent, however, is unhealthy. Most of that fat should be unsaturated. Use liquid oils over solid fats in cooking. Choose low-fat dairy products, and the leanest cuts of meat and poultry. We should eat fish (including fatty fish such as salmon) at least twice a week, and keep processed food and fast foods to an absolute minimum.
According to Dr. David Jubb in his book Life Food Nutrition, 100% of Americans tested are deficient in essential fats. Chances are pretty good that you are deficient too. That’s important because these are essential fats. Our bodies absolutely need them, and we cannot make them within the body, we must get them from food. That is what makes them essential, they are only obtained by food and are essential parts of a healthy diet. Essential fats are very important for proper hormone balance, which controls your weight levels, for brain functioning (moods), skin and hair, joint and digestive system lubrication, and more. Where do we get them? Essential fats are found most abundantly in Flax, Hemp and Pumpkin seeds, although they are present in other good fat sources and in leafy greens. You may also take flax or hemp oils to get your essential fats. Dr. Jubb recommends taking three table spoons of flax oil each day. This is a good idea unless you are eating flax crackers, ground flax in your smoothies, or chomping on hemp and pumpkin seeds each day.
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