In MayoClinic. com\’s healthy weight food pyramid, three to five daily servings of oils are illustrated as part of a healthy diet. Although oils make up a small segment of the pyramid, they play a key role. Oils provide essential nutrients to help maintain body functions. Which oils you choose for your diet can make a big difference to your health. At 9 grams per calorie, oils are the most efficient energy nutrient you can consume. Oils help build healthy cell membranes and assist the nervous system in sending messages to the brain. Oils help your intestines absorb vitamins A, D, E and K, and store them in your body fat. Oils assist in regulating hormones, lubricating skin and cushioning organs. Always important, oils add taste and texture to the food you consume. Monounsaturated and polyunsaturated oils remain liquid at room temperature. Saturated and trans fat oils often clump up at room temperature. Unsaturated oils contain essential fatty acids, which are nutrients your body needs. Your body has all the saturated oils and trans fat oils it needs. Unsaturated oils include vegetable, olive, peanut, canola, soybean, sunflower, safflower, corn and fish oils. Saturated oils, which are unhealthy, include butter, lard, shortening, margarine, coconut oil, palm oil, partially hydrogenated vegetable oil and animal fats. Too much saturated oils in your diet raise LDL, or bad cholesterol, causing high blood pressure. Consuming unsaturated oils raises HDL or good cholesterol, lowering blood pressure. According to the website Ask Dr. Sears, the standard American diet contains too much saturated oil and not enough unsaturated oil. Plants and fish oils, which contain omega-3 and omega-6 fatty acids, are the unsaturated oils missing from many American diets.
Omega-3 and omega-6 fatty acids are the only two out of 20 fatty acids your body can\’t produce on its own. Of these two essential fatty acids, omega-3 has been successful in treating several health conditions. In his book \”What Your Doctor Hasn\’t Told You and the Health Store Clerk Doesn\’t Know,\” Dr. Edward Schneider recommends omega-3 in the form of fish oil for depression, preventing heart disease or stroke, and for memory loss or Alzheimer\’s. In the book\’s \”Longevity Top Ten,\” omega-3 fatty acids, as fish oils, are listed seventh. Before using omega-3 fatty acids as an alternative treatment, get your doctor\’s approval. Foods containing omega-3 include flaxseed, walnuts, salmon, sardines, soybeans, halibut, shrimp, tofu, snapper and scallops. Schneider advises eating one to two servings of fatty fish a week, or taking 1 gram daily of fish oil supplement. He says fish oil will keep the heart and brain healthy and happy. If you are counting calories, stick to three servings of oils a day to stay within your limit.
Why do we need to eat fat? Fat! DonБt be scared of itБб You actually need it in your diet. б Fat doesn t directly make you fat excess calories make you fat. б ItБs about getting the right balance. Fat has had bad press, to the extent that some foods are designed and marketed as Бfat-freeБ. But it isnБt all bad. In fact, getting some fat from our diet is absolutely vital. In this section, you will find out what fats are, why we need them, what they do for us and where we find them in our foods. Why do we need fat? Virtually all natural foods contain some fat. б It is in foods because both plants and animals use fats as the most economical way to store energy. б It is needed for their growth, development and function when there is a shortage of food supply (or a shortage of sunlight in the case of plants).
Certain specific dietary fats have other essential functions. We are much like other animals so we do actually need some fat from our diet to survive. б And while in general, as with most things, too much fat is bad, a certain amount is perfectly compatible with good health. What is fat for? A source of energy Б Our body uses the fat we eat, and fats we make from other nutrients in our bodies, б to provide the energy for most of our life-functions Energy store The extra calories that we consume, but do not need to use immediately, are stored for future use in special fat cells (adipose tissue) Essential fatty acids Б Dietary fats that are essential for growth development and cell functions, but cannot be made by our bodyБs processes Proper functioning of nerves and brain- fats are part of myelin- a fatty material which wraps around our nerve cells so that they can send electrical messages. Our brains contain large amounts of essential fats Maintaining healthy skin and other tissues. б All our body cells need to contain some fats б as essential parts of cell membranes, controlling what goes in and out of our cells Transporting fat-soluble vitamins A, D, E and K Forming steroid hormones Where do we find fats in our foods? The fats that we eat in our foods are mostly БtriglyceridesБ. These are made up of 3 (hence БtriБ) fatty acids attached to a glycerol molecule.
Saturated fats are found mostly in animal products such as meat, cheese, milk, butter, cream and eggs. Did you know? Animals being warm-blooded incorporate some saturated fats into tissues to keep them more solid. б Cold-blooded fish, and plants, however cannot include much saturated fat because they would become too stiff. б However some oils from tropical plants such as palm oil and coconut oil do contain some saturated fats. The main unsaturated fats are monounsaturated, found particularly in foods such as olive oil, rapeseed oil, peanuts and avocados. Polyunsaturated fats are mostly found in plant foods such as nuts, seeds and vegetable oils, and in cold-blooded sea-foods. б In natural foods, they come protected with antioxidant vitamins. There are two main classes polyunsaturated fatty acids, omega-3 and omega-6. б These include the essential fatty acids. б Oily fish (e. g. herring, salmon and mackerel) is a good source of omega-3, while omega-6 is mainly found in plant foods such as sunflower oil and rapeseed oil. Trans fats can be natural or artificial. They are mostly artificially created through a process known as hydrogenation (which involves heating and chemical structure change). Artificial trans fats are mostly found in fast foods, fried foods and commercial baked products such as cookies and are the most unhealthy fats (even worse than saturated fats! ). Natural trans fats can be found in small amounts in milk and beef, and in quite large concentration in cheese. Now, we understand that we do actually need some fat in our diet for survival and in the end, it is all about getting the amount and the right balance!