By Emily Isaacson. (Published in part by the Mission City Record 9/30/16)
Senior's Care Nutrition: Why do we need healthy fats?
A balanced diet helps maintain our good health throughout the life-cycle. Everyone's food intake each day should include some healthy fats. Even if you follow a low fat diet or are vegetarian, it is important to include oils that are rich in Omega-3 essential fatty acids (EFA's). These are found in fats that are not usually cooked, such as flax seed oil, hemp seed oil, salmon and fish oil.
Eating salmon, mackerel, or sardines three times a week is one way to get the right dose of these heart-happy oils. Borage oil and Evening Primrose oil are Omega-6 oils and contain GLA which is essential for brain health. Olive oil and Avocado oil contain Omega 9, oleic acid. Coconut and palm oil are naturally saturated vegetable oils that are necessary for making cholesterol for hormone building. Choose extra-virgin unrefined coconut oil, which also contains oleic acid.
When your oil is in balance, your brain will also thank you due to increased concentration, recall, and energy. Omega 3-6-9 oils and even Omega 7 (found in Buckthorn Oil) are not only recommended for the aging population, they are nutrient of choice and necessary for everyone. Omega-3 oils are particularly helpful for children with trouble concentrating in school, and those with ADHD. These healthy fats are necessary to build cells in the human body. Each cell has a lipid bi-layer made of these essential fatty acids. Skin and hair dryness are the typical result of deficiency. Consuming 1-2 tablespoons a day will give your body what it needs to get your metabolic fire burning.
Avoid fats that have no nutritional value such as refined vegetable oils, found in clear bottles that have been made shelf-stable. Also avoid animal fat, and hydrogenated fats, such as shortening and hard margarine. Did you know that shortening is the key ingredient in almost all store-bought bakery products that makes them shelf-stable? It is also a very damaging fat, that has no nutritional value and causes obesity by slowing down the human metabolism. If you avoid all shortening and hydrogenated oil including palm oil, you will avoid all the problematic food that causes obesity in the grocery store, including bread, buns, crackers, pie, cookies, cakes, boxed chocolates, and regular peanut butter.
Bake your own goodies instead with coconut oil, a healthy saturated fat that contains Omega-9 fatty acids or oleic acid, for brain development. Omega-9 is found in breast milk, and infant formula varieties also contain this important nutrient. Buy natural peanut butter for your health and for your kids, with no fats added to detract from this fun and pulse-containing food.
Come in to the P U L S E Nutrition Clinic and see nutritionist Emily Isaacson today. We are located at 33077 First Ave, Mission, B.C. Or visit us online at www.pulsenutrition.org
