choice of healthy fats

Can healthy fats? The answer is "yes." Fat is one of three essential nutrients that is used as a source of energy by our bodies. Each gram of fat produces 9 calories of energy a minimum. fat-soluble vitamins such as vitamin A, D, E, and K can be absorbed by the body only in the presence of fat. Fats serve as energy reserves and allow us to withstand long hours of starvation. It is also an important component of cell membranes.

Removing fat from our diet altogether is never recommended. Options fat must be made wisely. Total fat intake of saturated fat, monounsaturated and polyunsaturated fats together. Research has shown that mono and polyunsaturated fat intake helps reduce blood cholesterol levels.

The difference between saturated and unsaturated fats

Structurally, a saturated fat is fully saturated with hydrogen atoms and no carbon atoms connected by double bonds. Saturated fats are solid at room temperature and is usually found in animal products. Some of the most common source of fat is the least chemically active dairy products, meat, food and other processed pork such as chips, cookies, ice cream etc. It also shows a very high concentration of saturated fat. Fat is not friendly to the heart, because they increase the concentration of low density lipoprotein (bad) cholesterol in the blood that causes heart disease.

unsaturated fats, on the other hand, have one or more double bonds between their carbon atoms. Unsaturated fats are liquid at room temperature and therefore also known as oil. Fat that has a single double bond between carbon atoms are referred to as a monounsaturated fat, for example, 18-carbon oleic acid. Fat has more than one double bond between carbon atoms they are known are polyunsaturated fats, for example, linoleic acid, linolenic and arachidonic. Common source of unsaturated fat is a vegetable oil extracted from sunflower, safflower, soybean, cottonseed, corn, etc. Apart from the cereals wheat, fish oils and oils extracted from nuts and olives are also rich in unsaturated fat. These fats are considered healthy and friendly to the heart, because they increase the concentration of high density lipoproteins (good cholesterol) in blood.

Why unsaturated fats are considered good for health?

Unsaturated fats raise levels of high density lipoproteins that prevents the buildup of bad cholesterol in the artery wall. HDL bring LDL to the liver where it will be broken down and released.

Essential Fatty Acids

Fat that can not be synthesized by the body and which must be obtained through diet called essential fatty acids. They are long chain polyunsaturated fatty acids, are categorized into two families: Omega-3 and Omega-6 fatty acids.

Omega-3 and Omega-6 fatty acids also known as n-3 and n-6 ​​fatty acids. Calculation of carbon atoms starting from the methyl end of fatty acids. In Omega-3 and Omega-6 fatty acids, the first double bond is positioned at the third and sixth positions respectively.

Essential fatty acids perform several important functions in our body such as:

* Manufacture and repair of cell membranes
* The production of prostaglandins, which in turn regulate the heart rate, blood pressure, maintenance of fertility and conception, etc.
* Encourage the body to fight infection
* Maintenance of proper growth in children

Sources of Omega-3 Fatty Acids

There are three essential nutrients omega-3 fatty acids extracted from different sources.

1. Alpha Linolenic Acid (ALA) obtained from plants
2. Eicosapentaenoic acid (EPA)
3. Docosahexaenoic acid (DHA)

Of the three, two days later found in animals. ALA then be metabolized to EPA and DHA. Recommended intake of omega-3 fatty acids suggested to be 1-2 g per day.

Plant sources of ALA:

* Flax seeds - They are known as AlSi in Hindi, Aviselu in Telugu, and Agasi in Kannada. The oil extracted from the seeds is the richest source of ALA.

* Canola - The canola name comes from Canada and the extracted oil from seeds genetically engineered crops being developed in Canada from the Rapeseed plant. Rapeseed mustard family-owned factory. This is a cheaper alternative to ALA.

* Soybeans - the oil is extracted from the seeds also contain ALA, but in lower concentrations compared to omega-6 fatty acids.

* Perilla - This is an annual herb of the mint family.

* Chia - This is a flowering plant native of central and southern Mexico and including the mint family. Its seeds are used for oil extraction. Seeds can also be taken raw. Seed germination is highly nutritious and used as a salad along with a sandwich. soaked chia seeds can be used in porridge and pudding.

* Hemp - Hemp is the common name used for the Cannabis plant. These seeds can be eaten raw as sprouts or can be converted into a milk like soy milk. This can be used to prepare the know marijuana or non-dairy ice cream.

* Walnuts - They can be directly consumed because they are a rich source of omega-3 fatty acids. Walnuts are high in calories as well. So moderation is recommended consumption.

Animal sources of ALA:

* Several types of cold-water fish have been found to be rich in ALA. They are the salmon, sardines, herring, mackerel etc. So fish oil derived from these sources can form an important component of our diet.
* Thylakoid membrane of green plants with wide leaves also have a high proportion of ALA. So the animals that consume these plants also are good sources of ALA.

Sources of Omega-6 Fatty Acids

Significant nutritional omega-6 fatty acids are linoleic acid and arachidonic acid. They are also known as polyunsaturated fatty acids or PUFA. Linoleic acid is converted into gamma-linolenic acid (GLA) in our body. They act as precursors to prostaglandins and is essential for healthy brain function.

Plant sources:

A large number of vegetable oils have been found to be rich in omega-6 fatty acids and some of them are:

* Sunflower oil
* Cottonseed oil
* Safflower oil
* Borage oil
* Corn oil
* Olive oil
* Evening primrose oil

Note: Although oil is rich in essential fatty acids were advised to avoid consumption of refined and hydrogenated versions of these oils as hazardous to health.

Several other plant sources rich in omega-6 fatty acids are:

* Pumpkin seeds
* Pine Nuts
* Corn

Animal Resources:

* Meat
* Eggs
* Products other poultry such as chickens.

The ratio of Omega-6 to Omega-3

Clinical studies have shown that maintenance of n-6 ratio / -3 n in the range of 1:01 to 1:04 is very important for heart health and prevent the inflammation that leads to type-2 diabetes. Most of the various diseases such as cancer, arthritis, obesity, asthma, depression, are also associated with an imbalance in the ratio of n-6 / n-3. Although both are essential fats and should be obtained from our diet, the search for a healthy source of omega-6 fatty acids have enough omega-3 fatty acids are recommended.

An individual intake is expected to be higher in omega-3 fatty acids. This was probably in ancient times when the availability of less processed foods and the people who used to eat more fresh vegetables and grains. Poultry and livestock used to graze on fresh grass available natural and green leaves are a rich source of omega-3 fatty acids. We used to get them naturally from animal products like meat, eggs, and milk. Modern man is more dependent on fast food and nearly every cereal, beans or grains are processed pulses at various stages. At each step, an item of food becomes easier for the consumer but at the cost of the loss of certain essential nutrients. Increasing the concentration of food processing techniques omega-6 fatty acids in food. Fried items such as chips, etc. are prepared using vegetable oil. It is therefore recommended to take natural foods in their raw form.

Selection Criteria for Fat Intake:

* Avoid saturated fats as far as possible
* Choice of polyunsaturated fatty exactly is a wise decision to be taken
* Try to pick foods that are rich in omega-3 fatty acids such as whole grains, fruits and vegetables fresh.
* Non-vegetarians can supplement their diet with fish.
* Try to minimize your intake of processed and fast foods.