Fantastic Fats

Not all fats are bad for you. It is essential your body gets the right types of fats in correct proportions for optimal health.

Why are they important?

The essential fatty acids are vital for the growth of the brain and nervous system and needed by every cell in the body. They are important for a strong immune system, healthy cardiovascular system, skin, hair, hormone function and can even aid weight management. They cannot be manufactured by the body so must be obtained from our diet.

Options available

There are two types of essential fatty acids. Omega 3 fats (alpha-linolenic acid), which are converted to active compounds called EPA (eicosapentaenoic acid) and DMA (docosahexaenoic acid) and omega 6 (linoleic acid), converted into GLA (gamma linolenic acid) and AA (arachidonic acid). Today the average diet is deficient in omega 3 and high in processed and refined foods containing poor sources of omega 6 fats. Omega 3 is found in many green leafy vegetables, seeds and grains as well as oily fish like mackerel, sardines, salmon and herring. Oily fish are one of the best sources but vegetarians and vegans can use flaxseeds and hemp seed. Omega 6 is found in vegetables, fruits, nuts, grains and seeds.

Try to increase your dietary intake of these essential fats by including a greater variety of nuts and seeds and eating oily fish 2-3 times a week. Add flaxseeds or hemp seeds to recipes or use them as oils in dressings, dips, and smoothies. Eating flaxseeds milled or whole has additional benefits of increasing your fibre intake but remember to drink extra water.

Vegetarians, vegans, people on low fat diets or those with bowel disorders may wish to top up their levels with a high quality supplement. These are available as capsules or in liquid form. Take with food or add to drinks and dressings.

Key Articles