Fatty acids can be good for you and some can be bad for you here I will go over a bit of both and will break down the first good ones into 3 different categories –
Omega 3 – An essential fatty acid (EFA) Omega 3 fatty acids are extremely important for our health, probably the most important of the three. One major reason for this is because they tend to suppress inflammation, which is the cause of so many of the degenerative diseases that plague us. They counter the pro-inflammatory effects of Omega 6. Omega 3 can be found in flaxseed oil, cod liver oil, salmon, nuts and a wide selection of fish.
Omega 6 – Also an essential fatty acid (EFA) Omega 6 is a more common fatty acid that is found in the standard average diet a bit more than its counterpart Omega 3. The ratio of Omega 6’s to Omega 3’s is an important consideration for your health. Without effective and timely up-regulation and down-regulation through a balance between Omega 6’s and Omega 3’s, inflammation can become chronic and problematic, leading to heart disease, diabetes, and Alzheimers and a whole lot of other health problems. Omega 6 can be found in vegetable oil, wheat germ, poppy seeds, walnuts and soybeans.
Omega 9 – Omega-9’s are the most abundant fatty acids of all in nature, and they are not in short supply in our diets. They are also not considered essential because our bodies can make omega-9’s from unsaturated fat in our bodies. Omega-9 fatty acids can be used by the body as a substitute for omega-3’s or 6’s if these essential fats are not present. However, omega-9’s really aren’t an ideal replacement for 3’s and 6’s, and the body will eventually suffer from this. Omega 9 can be found in canola oil, sesame oil, pecan oil and olive oil.
The fats that I have mentioned above are all classed as good fats, as well as getting them from the sources that I stated you can also take them in supplementary pill form which allows you to intake a set dosage of each. Here are some of the bad fats that you want to avoid as much as you can within your diet –
Saturated fat – Although it has been linked to increased testosterone production in men when consumed, the benefits of saturated fat are definitely outweighed by the negatives points. Saturated fatty acids are found mainly in animal fats, including dairy products. Fatty meats, such as bacon, salami, and sausage, are primary sources of saturated fat. Cheeses, full fat milk, butter, and cream are good sources of saturated fat. The recommended daily intake of saturated fat is around 20 grams. Only two vegetable fats are saturated, which are palm oil and coconut oil. Saturated fatty acids are a major risk factor for heart attacks and strokes. Diets high in saturated fatty acids increase the production of acetate fragments in the body which, in turn, leads to an increase in the production of cholesterol. When consumed, saturated fats tend to clump together and form deposits in the body, along with protein and cholesterol. They get lodged in blood cells and organs, leading to many health problems, including obesity, heart diseases, and cancers of the breast and colon.
Trans fats – Trans fats are largely an artificially made fatty acid,.Trans fats are made by a chemical process called partial hydrogenation. Liquid vegetable oil is packed with hydrogen atoms and converted into a solid fat. It is used a lot for deep frying and also due to its rich creamy texture for a lot of sweets and such in the food industry. Basically trans fats are made by humans to make things taste better although it comes at a cost. Trans fats will lead you down the same road as too much saturated fats will when it comes to adverse health effects. In my opinion I would try and stay away from trans fats as much as possible as these are ultimately one of the worst type of fats that you can consume.
What I have learned nowadays is that you have to be cautious on what you purchase in regards to food shopping. The industry has came to a level where a lot of it is based on money and not as much on health. Being careful, reading labels and educating yourself on which fats are good for you and which are bad is a good means of keeping yourself in check. Avoid saturated fats where you can and try and completely avoid trans fats. Keep a good balance of EFAs and you will be able to maintain or even better your health.
Knowledge is POWER !