The undeniable fact is that fats are part of everyone’s diet. We have written many times on this site about the dangers that fats bring. Millions of dollars are spent in the world to point out the bad effects of saturated fats of animal origin and on the other hand the benefits of vegetable oil.
Here are some facts about fats that you haven’t heard of yet and it’s not bad to know. It will be hard for you to think beyond the usual but stay with us … it can be interesting ..
Animal products are the main source of saturated fats in our diet. You will be surprised by the fact that coconut and palm oil actually have the most saturated fatty acids in them (92 and 50%).
In the human body, 50% of the membrane of each cell is saturated fat. Together with proteins, they give cells strength and integrity. Saturated fats also play a very important role in bone health. They are also important as sources of vitamins A and D. Saturated fatty acids have important antimicrobial effects and protect us from intestinal microorganisms. Due to all the above, saturated fatty acids must make up 50% of the total fat we eat during the day.
This form of fat is regularly defined as a “bad guy”; something that should be kept to a minimum and avoided as much as possible. However, it is also one of the most important components of the cell wall. When you are under an infection (cold, etc.), the need for cholesterol increases and your body (liver) will produce the cholesterol necessary to fight viruses / bacteria. A similar thing happens with regular exercisers in the gym – constant damage and recovery of mice that regularly happen in the training process require regular renewal of cell walls.
Another important site of cholesterol is in the synthesis of corticosteroids. They keep us from serious diseases such as cancer and heart disease. Testosterone is also made from cholesterol. This amount of fat is also important for shedding the effect of serotinin – the hormone of happiness.
Unsaturated fats are divided into poly and monounsaturated. Polyunsaturated are divided into two groups of essential fatty acids (ESA): omega-3 and omega-6. We need to ingest essential acids through food because our body cannot create them.
Omega-3 are necessary for energy production, oxygen transfer, hemoglobin production, cell membrane synthesis, muscle recovery, growth, cell division, immunity.
Adequate omega-3 are essential for brain development which is most important for babies and children. Sources of quality omega-3 are green leafy vegetables, fish oil, fatty fish, eggs, nuts, flaxseed and flaxseed oil.
These oils are very important for us older people as well, because they achieve wound healing, provide smooth skin, and make us vital and calm. They also reduce inflammation, reduce water retention, prevent an increase in blood pressure and the formation of certain types of tumors. Lack of omega-3 leads to asthma, heart disease and problems with memory and learning.
Omega-6 are a bit worse for us. They achieve inflammation, reduce the work of the thyroid gland, and slow down the metabolism. People whose diet contains higher amounts of these oils have a higher chance of thrombosis, digestive problems, sterility, and are even at risk of developing tumors.
All unsaturated fatty acids are considered to be very labile at temperatures, and should not be heated (frying in oil, etc.). Heat-treated oils create free radicals that attack tissues and cells causing a wide range of diseases.
The ratio of omega-3 and omega-6 is very important. And it should be some around 1: 4 in favor of omega-3.
So what to eat then? The best source of fat is plants and animals grown in the countryside or in households. In these cases, the cattle eat healthy, unsprayed food, do not receive antibiotics, and the plants are free of pesticides and herbicides (or at least contain less of the same).
Animal farms are raised on the principles of quantity, and in order to save time and increase production, practically 100% of animals are on antibiotics and hormones and eat food full of pesticides and herbicides.
Therefore, you try to buy food grown at home, on small farms. Stick to meat that is grilled or baked in the oven, avoid fried foods. All nuts and seeds, from walnuts, almonds to sunflowers and pumpkins, are rich in good oils. Also, try to make olive, fish and flaxseed oil a part of your daily diet.