Did you know that every cell, gland, organ and tissue in your body needs fatty acids to survive? Essential fatty acids can not be produced by our bodies; therefore we must eat our daily requirement as part of a healthy balanced diet. From a weight loss point of view, balance is the key when it comes to any kind of fat. To lose weight, aim to eat 30 grams of fat per day. The best sources of good dietary fat include: salmon, raw nuts, flaxseeds, hempseeds, soy, and dairy products.
Fatty acids may help to:
- Increase metabolism and burn stored body fat.
- Promote healthy cholesterol and blood pressure levels.
- Protect the nervous system and ease depression symptoms.
- Balance blood sugar levels.
- Support bone health.
- Improve appearance of skin.
- Relieve PMS symptoms.
- Improve strength of hair and nails.
The body requires 2 types of essential fatty acids: Omega 3 and Omega 6. Dietary sources of Omega 3 fatty acids include: flaxseeds, hempseed, fish, nuts and seeds. Omega 6 fatty acids include: corn oil, safflower oil, evening primrose oil, and borage oil. One other fatty acid, Omega 9, is not essential because our bodies can manufacture it from consumed fats.
It’s easy to include more dietary sources of good fat. At breakfast include 2 TBSP of flaxseed/ hempseed in your breakfast cereal, applesauce, smoothie or yogurt. Choose natural almonds and sunflower seeds for snacks. You should also include fish or soy based products for supper at least 3 times a week.
Unless you consume fish, nuts or seeds every day it may be wise to take a fatty acid supplement. Talk to your health care provider before starting any dietary supplement. People who take aspirin or other blood thinning medications should not supplement with fish oils. While consulting clients I often recommend eating good fatty acids rather than supplementing with them.
As a Holistic Nutritionist I believe that food should be our medicine, and medicine be our food.