What to eat to avoid the need to supplement minerals, vitamins and other compounds? This is the third post on this topic! I've already written about Spieces and Greens. Today I will tell you about these "other compounds", Essential Fatty Acids.
POLISH VERSION OF THE ARTICLE HERE
Wait but FAT means a lot of callories...
It is a fact that fats and products rich in fat are caloric, and their excess will cause the growth of your belly over time. However, this does not mean that we should avoid them! There are two fatty acids that must be supplied with the diet, without them the body will not function properly! We are not able to synthesize them ourselves.
What are these acids?
It is linoleic acid (the omega-6 group) and alpha-linolenic acid ( the omega-3 group). Deficiencies of linoleic acid are extremely rare, as it is found in many products often chosen by all. But in terms of alpha-linolenic acid and other omega-3 fatty acids, most of the population consumes far too little. Let's incorporate unrefined, cold-pressed oils into the menu (especially the rich source of alpha-linolenic acid is linseed-flaxseed oil and rapeseed oil), which must be consumed without heat treatment (no frying!). Oily marine fishes (mackerel, herring, salmon, sprats) are a very good source of fatty acids from the omega-3 group (DHA and EPA), so instead of using omega-3 supplements, let's choose oily sea fish and unrefined raw oils.
Solvent for vitamins
In addition, fats are necessary for the dissolution of vitamins: A, D, E, K. This means that even if we eat these vitamins in other foods, then without adding any source of fat to the meal, we do not allow them to be absorbed. Fortunately, usually these vitamins are found naturally in products that also contain some of this fat (so you do not need to pour oil on your fishl to absorb vitamin D). It's definitely worth adding a teaspoon of good quality oil to your salad.
For special tasks
In addition, many cold-pressed oils have their own unique health properties independent of the amount and type of fatty acids. For example, borage oil and evening primrose oil have excellent anti-inflammatory properties and are effective in the treatment of Rheumatoid Arthritis. Black cumin oil helps with ulcers and relieves allergy symptoms. Oregano oil is the killer of parasites!
It is worth to include healthy fats in the menu, but you must ensure their quality! Unrefined, pressed cold and in dark bottles - in the case of oils it is profitable to add a few cents more, to be sure about good quality of the fat.
Of course, the above post has not exhausted the topic of types, health quality and nutritional value of various types of fats available. On this subject I will prepare a separate entry filled with specific information. Here, however, I signal that healthy fats are definitely a needed element of the diet!
You might have noticed I used a tag #makeithealthy. It is an amazing initiative held by @woman-onthe-wing you can read about it here.
Let me know in the comments what kind of oils you use in your kitchen!