One of the most popular recommendations you would have come
across for reducing weight will probably be decreasing and even eliminating
your intake of fats. To add to this, fats have been identified as one of the
main reasons for a variety of health problems. Recent research however, has
clearly shown that there are various types of fats, some good and some bad! Yes
that’s right, good fats!
Good fat, which is important for you as a woman is known as
essential fatty acids. But do you know why they are essential? Mainly because
they help reduce the symptoms of a menstrual period, menopause, depression, and
also can assist your weight loss efforts!
And since your body cannot produce them on its own, they
should be acquired through your diet. To be more specific, these essential
fatty acids are classified as: Omega-3 and Omega-6.
How do Omega-3 fatty acids benefit
my health?
Omega-3 fatty acids have a well-earned reputation for being
among the most important nutrients in your diet, and play an important role in:
o Psychological health: Researchers have found out that women who consume fatty
fish like Salmon – a great source of Omega-3 fatty acids – usually have a lower
occurrence of postpartum depression that occurs in some women after giving
birth. This comes as no surprise, since Omega-3 fatty acids have long been
known to help ease symptoms of depression and other psychological problems.
o Heart health: Omega-3 fatty acids help reduce the risk of developing
blood clots and also lower blood pressure.
o Reducing cancer risk: It helps protect you against cancers common in women such
as breast and colon cancers.
How do Omega-6 fatty acids benefit
my health?
One of the most exciting facts for you as a woman is that
Omega-6 helps in your weight loss efforts because they synthesize essential
enzymes that regulate the process of metabolism. Additionally, they also play a
role in:
o Regulating hormonal changes: It may help relieve menopause symptoms as well as reduce
Pre-menstrual Syndrome symptoms, especially breast pain due to hormone changes
during menstruation.
o Improving skin tone and hair growth: Because of its moisturizing and softening effect, Omega-6
is used to combat skin conditions including acne and eczema.
o Preventing eating disorders: Such as anorexia nervosa, a health disorder in women that
is believed to be due to abnormalities in the use of some fatty acids in the
body.
o Bone health: Omega-6 fatty acids help maintain bone mass by promoting
calcium absorption and calcium deposition in your bones. It reduces calcium
loss in the urine and thereby helps improve bone strength, lowering the risk of
osteoporosis.
o Maintaining reproductive capability: It keeps sexual hormonal levels balanced, and helps lower
the incidence of polycystic ovaries.
Omega-9 fatty acids are also
beneficial to women’s health
Although important to the human body, Omega-9 fatty acids
are not technically essential fatty acids, because our bodies naturally
manufacture a small amount of it.
They help reduce the risk of heart disease by lowering
cholesterol levels in the blood. Omega-9 acids also play a role in cancer
prevention because they are considered an active co-enzyme that eliminates
different cancer cells.
How
can I include sources of Omega-3, 6, and 9 fatty acids in my diet?
|
Omega-3
fatty acids
|
Omega-6
fatty acids
|
Omega-9
fatty acids
|
|
- Fatty Fish
(Salmon, Mackerel)- Flaxseeds- Soy Bean
Oil- Walnuts
|
-
Safflower Oil – the richest natural source - Sunflower Oil
- Corn Oil - Sesame Oil
- Soy Bean Oil - Evening Primrose Oil
|
-
Avocado- Macadamia-
Almonds- Olive Oil
|
With growing consumption of Omega-6 consumption, it is
essential to balance your intake with an equivalent amount of Omega-3 fatty
acids for better health.
So to make it easier for you to consume all three types of
important fatty acids in adequate proportions, here are a few helpful tips:
o Have fish 2-3 times per week, especially oily fish like
Salmon. If you are pregnant, check with your doctor first about which types of
fish you can eat.
o Snack on a handful of raw or toasted nuts.
o Top your salads, steamed vegetables, pasta and yogurt with
walnuts or ground flaxseeds.
o Try to eat most vegetable oils uncooked, as heat destroys
the essential fatty acids.
o Replace margarine and butter with healthy fats like olive
oil or other vegetable oils. You can put this into practice even when dining
out by simply mixing extra virgin olive oil with balsamic vinegar and dipping
your wholegrain bread in it, instead of having bread with butter.
A rich source of Essential fatty acids is Evening Primrose Oil, an active ingredient that will benefit your health by:
- Helping regulate your mood and can also help in
relieving chronic fatigue syndrome- Affecting how your body utilizes
insulin and helping in weight maintenance - Helping you experience relief
from pre-menstrual syndrome (PMS) symptoms
Now that you know your essential fats – make the
most of them to enjoy a higher quality of life and a healthier way of eating.
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