The Healthy Types of Fats You Need To Include in Your Diet
There are some healthy types of fats that everyone should include in their diet. While it may go against common belief to add fat to a diet, the following fats and their benefits should not be ignored. Especially because one of them can help eliminate fat from the body, and they all cannot be produced by the body and, therefore, need to be taken in through the diet.
Conjugated Linoleic Acid (CLA)
This fatty acid can be found mostly in meat and dairy products. The human body cannot manufacturer this fatty acid. It is hard to get enough CLA in your diet to receive the benefits. And, if you eat a diet high in processed foods, you will find the CLA content is in much lower amounts. You can, however, find supplements that contain a high amount of CLA.
It has been shown to be helpful in reducing the risk of cancer of the colon and rectum. Moreover, there are many studies that show the benefits that this fatty acid has on reducing body fat from the body. It seems as though CLA stops fat cells from growing bigger and swelling, or it has an influence on the enzymes that affect fat growth. The chances are good you will see a lot more research and benefits surrounding this fatty acid.
“Even if CLA doesn’t turn out to be a miracle cure for cancer, odds are that it will continue to be very popular dietary supplement.” – Experience Life
Omega-3 Fatty Acids
This fatty acid has long been appreciated for its role in a healthy body, and it is often the one type of fat that is not recommended to be cut back on. It is not made in the body, so it is essential to eat foods that contain omega-3.
Omega-3 fatty acids make up a large portion of the brain’s cerebral cortex and are required for healthy brain development. It is an important part in healthy vision, as it helps to form the eye’s retina. And, it helps decrease risk of heart attack, various cancers, certain mental issues, inflammation, and stroke. Moreover, it can increase levels of good cholesterol and even help with acne breakouts.
Not all omega-3 oils are made the same though. For instance, while we know that omega-3’s can be found in fish oils, some fish oils could contain a high amount of toxins extracted from farmed fish.
“Fish oil comes with a disconcerting list of potential toxins, side effects and sustainability issues.” – Mother Nature Network
There is an alternative. Krill oil is taken from little ocean dwellers, called crustaceans. It is shown to be toxin-free, likely due to its habitat in one of the cleanest oceans, the Antarctic Ocean. And it is at the bottom of the food chain, which makes it more sustainable.
Many people will tell you that it is best to find fish oil from smaller or less popular fish, which have less chance of being farmed and full of toxins. However, most fish oils in health food stores have been cleaned with molecular distillation, and toxic levels are minuscule.
You can also find omega-3 fatty acids in plant sources such as seeds and nuts.
Omega-6 Fatty Acids
Just like omega-3 fatty acids, these cannot be produced in the body. You must get them through your diet.
They play a role in brain development and function, maintain bone health, help to regulate metabolism, and help keep the reproductive system healthy.
It is interesting that arachidonic acid, which is an omega-6 fatty acid, is known to promote inflammation, while gamma-linolenic acid (GLA), found in borage oil, hemp oil, and evening primrose oil, is known to have the opposite effect and help to reduce inflammation.
Since most people get much more omega-6 than omega-3, it is important to start increasing awareness that while omega-6 is important, omega-3 should be a bigger part of a diet.