In the last issue of our newsletter, we learned that while the fat in our diet is super high in calories and that we need to be careful of how much of it we consume, we also learned that it is essential for the normal functioning of our body. However, just like there are different types of carbohydrates and proteins, some of which are better for us than others, there are also different types of fats. Let's have a look at the two types of fat groups that are gaining a lot of media attention recently.
Omega-3 fatty acids
The benefits of adding Omega-3 fatty acids to your diet are insurmountable. With every passing week, more studies show the increased benefits of the healthy consumption of omega 3 fatty acids and the positive effect they can have on your body. Let's have a closer look at Omega-3's:
Omega-3's increase the absorption rate of vitamins A, D, E and K. Basically, it helps get the most of out of the rest of the food you eat in your diet. There has been some evidence to show that mood and memory retention can be improved by increasing your intake of Omega-3's.
Omega-3's have been long linked to better joint health, especially for those who are active and put a lot of pressure on their bodies. This type of fatty acid can also help initiate some responses within your body that helps the synthesis of muscle or the building of the muscle fibre. Last but not least, Omega-3's has been shown to help with cholesterol levels and decreased blood pressure.
Where can you find Omega-3's? The best, most natural source of Omega-3's is fish. Oily fish such as Salmon is excellent because it also is very high in protein. Sardines, flax seeds and walnuts are also excellent food sources of omega-3 fatty acids.Try to get have at least 3 servings of Omega-3 rich foods within your weekly diet.
Omega-6 fatty acids
Omega-6 fatty acids have had a bad rap as of late. They have been linked with chronic inflammation, heart issues, cancer and arthritis. Usually this coincides with a diet high in processed foods. What we need to be aware of is not overloading our systems with too many Omega-6 fats without balancing it out with Omega-3 fats. It is the ratio of Omega-6 to Omega-3 in your diet that you should be looking out for, and this can affected fairly easily by limiting your processed foods while having a few more regular servings of fish in the week.
So in conclusion, not all fat is bad, but there are types of fat that will benefit your body and overall health in the long term.
If you need a head start in deciding what types of fat will help you with your goals, sign up to the Studio Pilates 30 day challenge it has a full nutrition guide that will you the fat you need to stay strong and lean.