Hi Everyone, from time to time we thought we would share some nutrition info with you, brought to you by our in-house nutritionist Amanda. Any queries on this, or other nutrition matters, please email Amanda@organicfood.com.au. Hope you find interesting...this piece we cover fats.

Fats and Oils

Fats are an essential part of our health and wellbeing.  However, many problems are associated with excessive intake of dietary fat, including obesity, cardiovascular disease, and some forms of cancer.  There are also those fats that are beneficial and those that are not recognised at all and can be quite detrimental to our physical being. 

Functions of fat

• Provide insulation
• Transport other nutrients, such as vitamins A, D, E, and K—the “fat-soluble vitamins.”
• Provide protection – supporting and protecting the vital organs
• Fat also helps hormone production

Different groups of fat

Each group of fats behaves differently inside the body. Dietary fat can be classified into four groups:

• Saturated e.g. meat, butter
• Monounsaturated (e.g. avocadoes.  Avocados seem almost too delicious to be healthy, but the fat they contain is monounsaturated, the kind that's associated with a healthy heart.)
• Polyunsaturated (which can be further divided into fatty acids [omega 3 and omega 9])
• Trans fats (these are the fats that are mainly manufactured and are added to cakes, biscuits, margarines.  It is these fats that are toxic due to high temperature processing and in the long term can compromise our immune system.)

Cholesterol

Cholesterol is manufactured in the body.   It is also consumed in animal products.  Cholesterol is an essential component of our overall health.  It is found in many parts of the body and has many functions e.g. it is used in the production of hormones, such as estrogen and testosterone.  Cholesterol becomes a problem when there is an excess of it in the body.  Chronically elevated blood cholesterol leads to heart disease and high blood pressure. 

Fish Oils

Fish oils offer high concentrations of polyunsaturated fats called omega-3-fatty acids. EPA (eicosapentaenoic acid) and DHA (docosahexanoic acid) are the two primary examples of omega 3 fatty acids and are plentiful in fish. Omega-3 fatty acids cannot be synthesized by the body. It is therefore very important to ensure that adequate sources either from diet or supplementation are consumed. While all fish contain these fats, coldwater fish e.g. salmon, sea bass, tuna, trout, mackerel, are particularly rich sources of EPA and DHA because of their diet – plankton - which is packed with omega-3’s.

EPA and DHA

EPA and DHA are important ingredients in our overall wellbeing:

• EPA is significant to clean the circulatory system of cholesterol and fat deposits.
• DHA is important for brain development and growth.  Fifty percent  of the brain’s DHA if formed during the fetal stage, the remaining fifty percent accumulates in the first year or so after birth.¹

Cooking food with fats

Best oils to use:

1. Very, very low temperature cooking or baking – Extra virgin olive oil.  This is also great sprinkled over salad for a high antioxidant meal.  A combination of olive oil, balsamic vinegar and a squeeze of lemon juice makes for a delicious and healthy salad dressing.

2. High temperature cooking - butter or coconut oil or use a little water. Use coconut oil for Asian style foods e.g. stir fries, which require high temperatures as it is highly heat resistant and does not go rancid.  Besides being delicious and adding a great flavor to the food, coconut oil has many benefits including assisting with weight loss and rebalancing intestinal flora or gut bacteria.

3. Sunflower oil and safflower oils – these oils are polyunsaturated, however are not stable when subjected to heat and many of the healthy ingredients are lost at high temperatures.  These oils are best used cold as a salad dressing. 

References:
1. Healing with Whole Foods 3rd Edition (Book).  Paul Pitchford

Disclaimer: The material provided is for information purposes only and should not be used as medical advice.  Do not use the information as a substitute for medical care.