Do you understand the difference between healthy fats and unhealthy fats? Udo Erasmus is the top world expert on oil nutrition, he says “Most of the health problems usually blamed on fats should be blamed on the destructive processing of fats, normally used to obtain longer shelf life an greater convenience for manufactures and consumers.” He states there are 3 influences that destruct the beneficial fats and make them into the unhealthy fats. Which are:
- light
- air (oxygen)
- heat
“Light produces thousands of free radicals in oils, and leads to random changes in oil molecules. Exposed of oil to air or oxygen produces oxidation and rancidity with it’s unpleasant odor. Heat speeds the damage done by light and oxygen, and at high temperatures, does it own unique kinds of damage.” Udo Erasmus Article
Please be aware of what type of fats you are consuming. Any kind of trans fatty acids are heated liquid vegetable oils with hydrogen gas and a process called hydrogenation. Article
For those who don’t read the Udo Erasmus Article, Erasmus says, to figure out how many grams of essential fatty oils are needed for your particular body, multiply your total daily calories by 15% (20% high range) and divide the results by 9, which is the number of calories in grams of fat.
I consume 1600 calories a day to maintain my weight.
- 1600 X .15 (15%)= 240
- 240 / 9= 26.67
So I need 27 grams of fat per day.
Problems that may occur from lack of the essential fatty oils:
- depression
- osteoporosis
- acne
- leaky intestines
- decreased inflammation
- rheumatoid arthritis
- DNA damage
- unstable heartbeat
- high blood pressure
- Dry Skin
- Constipation
- Low energy levels
- Brittle hair and hair loss
- Poor nail growth
- Bone mineral loss
- Reproductive failure: Men sterile, woman miscarriages.
- Vision and learning problems
- Decreased lung function
- Decreased tissue oxidation
- Glands dry up
Essential fatty acids show its a contributor factor in many metabolic processes in our bodies. The omega-3 fatty acid to omega-6 fatty acid ratio is vital for your brain to function properly. Ill get more into the ratio later.
Food sources for omega-3
I’m only listing the top 5 food sources with the highest traces of omegas:
- Flaxseed oil (7196mg 1 tablespoon) Nutritional facts
- Flaxseed seeds whole (2338mg 1 tablespoon) Nutritional facts
- Fish oil, salmon (4767mg 1 tablespoon) Nutritional facts
- Seeds, chia seeds, dried (4915mg 3.75 ounces or 100 grams) Nutritional facts
- Fish oil, menhaden (3797mg 1 tablespoon) Nutritional facts
Food sources for omega-6
- Vegetable safflower oil (1937mg 1 tablespoon) Nutritional facts
- Wheat germ oil (7398mg 1 tablespoon) Nutritional facts
- Walnut oil (7141mg 1 tablespoon) Nutritional facts
- Sesame oil (5576mg 1 tablespoon) Nutritional facts
- Mayonnaise dressing (without cholesterol)(6085mg 1 tablespoon) Nutritional facts
The reason why I’m not discussing omega-9 fatty acids is because our bodies produce it naturally with unsaturated fats. Omega-9’s are in vegetable oils, olive oils and animal fats.
The oil that secretes off your skin, well that’s omega-9 oil.
Recommendations
The best oils I have found has been Udo’s Choice oil Blend. It’s certified organic flax, sesame, and sunflower seeds, as well as oils from wheat germ, rice germ, and oat germ. The ingredient lecithin, supplies healthy cell membranes. Directions suggest to take 1 tablespoon for every 50 pounds of body weight each day.
I take Udo’s oil. I just put it in my smoothies or juices. You can’t even taste it.
Twinlab Krill Oil has omega-3, DHA and EPA biologically active compounds. The pills contain 72mg of omega-3 fats.
You can find these products at Whole foods or most all health food or vitamin stores.
What oil do we lack the most?
That would be omega-3.
The ratio of omega-6’s to 3’s should be between 2:1 and 4:1 Instead we are getting more between 10:1 and 30:1
This is a great article to read on fat and cholesterol. Article
It discusses the dangers of trans fats, saturated fat’s, hormonal balance and how low-fat, high-carbohydrate diets can raise cholesterol levels.
Please also read Udo Erasmus,PH.D, website. He covers all ends on essential fatty oils.
Eat well, chew well and stay hydrated. Please let me know if you have any questions. xxx <3 A&L