Fat Food Source List

 

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A little more about the benefits of Omega-3 Fatty Acids

The 3 most nutritionally important Omega-3 fatty acids which mentioned earlier fall into the group of polyunsaturated fat are:

Eicosapentaenoic acid – EPA

Docosahexaenoic acid – DHA

Alpha- linolenic acid – ALA

There are 2 fatty acids that are classified as ‘Essential’ these are:

Alpha- linolenic – ALA (as above)

Linoleic acid – Omega -6

These fatty acids are called essential because the body is unable to manufacture them on its own and because they play a fundamental role in several psychological function.

Dietary sources of alpha-linolenic include, flaxseed, walnut, hemp seeds, soybean and some dark leafy vegetables.

Dietary sources of linoleic acid in high concentration include corn oil, safflower oil, sunflower oil, and canola oil.

Omega-3 fatty acids have many health benefits and research has proven that they can:

  • Reduce the risk of heart disease and stroke
  • Prevent and reduce the symptoms of depression
  • Protect against memory loss and dementia
  • Ease arthritis, joint pain and inflammatory skin conditions
  • Improve the condition of brittle hair and nails and dry itchy skin
  • Support a healthy pregnancy
  • Help and prevent high blood pressure and type 2 diabetes

Fat can be damaged by heat, light and oxygen. Polyunsaturated fat are the most fragile and these fat such as flaxseed oil must be refrigerated and stores in an opaque container.

Omega-3 fatty acids are found in high concentration in the brain. Research indicates that they play a vital role in cognitive function (memory, problem solving activities) as well as emotional health. Such fat therefore can help fight fatigue, sharpen your memory and balance your mood.

Eliminating fat from your diet is not the answer to weight loss but knowing the source and  the benefit of good fat will make your weight loss journey a whole lot easier.

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