For the past 50 years, the fats in our diets have been demonized. They still have a bad reputation today. Yet their role is fundamental in our body.
Stay in good health, limit joint pain and inflammation, think better, be less anxious, perform better or lose fat, we must consume good dietary fats and in a balanced way.
Let’s see why and how in this article.
What are the good fats?
The level of dietary fat consumption depends on many factors such as your basic state of health, the level of your body fat reserves, the inflammations or allergies you suffer from, your emotional state.
As part of a balanced diet, the average is around 1.2g / kilo of body weight, balancing the different groups of fat well.
In which diet can you find good fats?
In order to benefit fully and healthily from the essential fats that our diet provides, I advise you to make the following choices:
- Eat organic eggs fed with flax or free-range eggs from the blue white heart sector.
- Consume small fatty fish (sardines, mackerel) 2 or 3 times a week for their Omega 3 intake. Other fatty fish concentrate too many toxins, such as mercury or dioxin, which can generate brain damage.
- Consume ½ avocado per meal and up to 4 or 5 per week.
- For your dressings and seasonings: Combine olive oil and organic flaxseed oil. 5 volumes of olive oil for 1 volume of linseed oil then add cider vinegar, garlic and aromatic herbs. A tablespoon of this vinaigrette for lunch and dinner.
- For your snacks : Think about ten almonds or hazelnuts or cashews. They are rich in fibers beneficial for your intestinal flora, in magnesium and their fat composition is balanced.
- For cooking : Use only olive oil or organic coconut oil .
- For your pastries : Replace butter with organic coconut oil It is rich in medium-chain saturated fatty acids (MCT) and particularly in lauric acid ( 50%). Lauric acid has antiviral action and supports the work of the immune system.
Which fat to avoid?
- Do not consume any more fried foods in restaurants, fast food outlets or at home, the fats you consume are real bombs for your body.
- Adapt your carbohydrate consumption according to your your physical and sports activity: deserve your carbohydrates! Their excessive consumption is turned into fat!
Which food supplements to use to have good fats?
In addition to these changes or eating habits, we recommend 3 to 6 capsules of Omega 3 NUTRIPURE + 1 to 3 capsules of borage oil NUTRIPURE rich in GLA in order to optimize your health and your sports performance thanks to their anti-inflammatory properties.
Omega 3s are the easiest, most economical and environmentally friendly source of omega 3. You should consume 200g of fatty fish daily to have the equivalent of 3 omega 3 capsules! Omega 3 from animal sources are much better assimilated than omega 3 from plant sources. Indeed, when they are assimilated by the body, omega 3 from plants (ALA) must be converted into EPA and DHA which are the omega 3 that are found in animal sources. Unfortunately the conversion factor of ALA to APE + DHA is only 5 to 10%.
Nowadays we confuse fat, weight gain and poor diet. However, some healthy foods are rich in quality fats and good for our health. Our body needs dietary fat that is essential for the proper functioning of its metabolism.
Why eat foods rich in good fats?
Many of us have a hard time figuring out what quality fats we should eat. Our body needs healthy fats . Not consuming fatty foods can lead to your body being deprived of essential fatty acids.
FATS: 10 things to know
- Fats provide energy for our metabolism: 1gr of burnt fat provides 9 kcal. The membranes of all our cells are mainly made up of different families of fat:
- To maintain proper functioning and good communication, cell membranes must be balanced and be able to deform.
- Omega 3 fats and Omega 6 fats are said to be essential because the body does not know how to manufacture them : they must be provided through food. This consumption must be balanced. Often it is not because we consume too many foods providing some omega 6 and not enough foods providing Omega 3 .
- When the fat intake in our diet is unbalanced, chronic inflammation, allergy, endocrine and immune disturbances gradually develop, creating a vicious cycle in the medium and long term. Omega 3s play the role of natural anti inflammatory
- The majority of fats when cooked at high temperatures become unhealthy. Two oils are exceptions: organic coconut oil and in a lesser measure olive oil.
- The fats stored in the body produce molecules that behave like hormones. It is therefore fundamental to maintain or regain an optimal fat level in order to stay in good health.
- To maintain fat levels for good health, we need to consume dietary fat in the right amounts and control the amount of carbohydrate in our diet.
- While in theory a well-chosen diet provides us with all the fats we need, in reality many situations require a rebalancing thanks to food supplements such as Omega 3 and GLA (from the Omega 6 family).
This supplementation in GLA and Omega 3 carried out as a cure or preventively daily contributes :
- to maintaining a normal cholesterol level,
- the maintenance of normal vision, the normal functioning of the brain,
- to maintain a normal concentration of triglycerides in the blood,
- to maintain normal blood pressure,
- to normal heart function.
Omega 3 fatty acids and GLA have anti catabolic and anabolic effects like BCAAs. The link between anabolism, anti catabolism on the one hand, and improved performance and recovery on the other hand has been widely proven.
The importance of fat for the cell membrane
The membrane of a cell is mainly made up of a double layer of fat (phospholipids) and different types of proteins. Several families of fat are found in the membrane of our cells. body.
It is important that the fats that make up the membranes are balanced so that the membrane does not become too rigid and can deform:
- Fluidity will not only allow cells to deform, but will also determine their capacity for exchange. For example, red blood cells with flexible membranes can deform and circulate in much finer capillaries. The white blood cells will be able to cross the wall of the capillaries and thus ensure certain immune functions.Receivers designed to receive messengers and located on fluid membranes will also be significantly better able to move and receive information.
- A fluid cell membrane will also make it easier for glucose to enter the cell. This is all the more important when the blood sugar level is high (high blood sugar).
- When the membranes are balanced, they induce a facilitated release of neurotransmitters in the brain, promoting better brain function. This quality depends mainly on the richness of the membranes in Omega 3.Conversely, a deficiency in Omega 3 thus has major repercussions on brain function. Indeed in the event of Omega 3 deficiency we only the chemical signal conveyed by the neurotransmitters of good mood (serotonin dopamine noradrenaline) becomes strongly disturbed, but the brain also contains less of these precious neurotransmitters.
- When the membranes of our cells become rigid, all of these reactions are greatly disturbed.
Thus, the quality of the membranes and the fats that compose it will determine the efficiency and speed of the various hormonal, nervous, immune communication processes, etc.
Our choices in terms of edible grease determine the fluidity of our membranes or their rigidity.
The fats that we consume condition our health
There are 3 main families of fats in the diet: saturated fat, monounsaturated fat (Omega 9) and polyunsaturated fat Omega 6 and Omega 3.
Polyunsaturated fats are transformed by chemical and enzymatic reactions into a family of major molecules: eicosanoids .
These molecules modulate inflammation, immunity, proallergic tendencies or blood circulation.
The molecules from “Omega 6” are rather pro-inflammatory and reduce blood circulation Molecules from the “Omega 3” family are rather anti-inflammatory and increase blood circulation by thinning the blood.
“Omega 6” activate the development of fat storage cells: adipocytes. These cells will grow and fill up when we consume too much Omega 6.
Conversely, Omega 3 promotes the burning of fat reserves and block the development of adipocytes.
An exception in the Omega 6 family: gamma-linolenic acid, GLA, has properties similar to Omega 3. The resulting molecules are anti-inflammatory, offer protection for the arteries and heart, stimulate the immune system and affect tissue quality.
GLA decreases dehydration of skin cells and fascia. Externally, less dehydrated skin is less fragile and looks better. Like the skin on the outside, the fasciae are considered to be a single tissue connecting the whole body. Well hydrated fasciae are stronger and recover better.
Which essential fatty acids to eat?
So for our body to maintain good health, good performance, necessary but controlled inflammation, and a percentage of relatively low and stable fat mass , it must have an optimal ratio of the order of 3 to 5 “Omega 6” for 1 “Omega 3”.
Today, this report is overwhelmingly broken in favor of the Omega 6 family, in particular because of the change in animal feeds and the excess consumption of carbohydrates and cereals. Monitoring and choosing your dietary fat intake as well as any dietary supplementation is therefore essential.
We recommend 3 to 6 capsules of Omega 3 NUTRIPURE + 1 to 3 capsules of borage oil NUTRIPURE rich in GLA in order to optimize your health and your sports performance thanks to their anti-inflammatory properties.
Our reserve fats function as an organ
Our fat reserves are our body’s primary source of hormones, even though we think more often of the pancreas, thyroid, adrenal glands, ovaries and testicles.
About two-thirds of the cells in our fat stores are adipocytes. Fat cells have the ability to make and release adipokines, molecules that work both in fatty tissue and the rest of the body, much like other hormones work.
The remaining third is made up of different cells performing a multitude of functions.
The communication between adipocytes and other organs is carried out by different families of adipokines.
Certain adipokines have a marked effect on the utilization of sugars and fats in our body. Others are messengers of the immune system and inflammation, which can influence how our metabolism works and therefore how easily we mobilize or store fat.
Thus, excessive adipose tissue promotes the secretion of pro-inflammatory molecules which leads to resistance to fat loss and increased inflammation in the body, as well as an increased risk of cancer or disease. cardiovascular.
In a chronic inflammatory situation, the control of eating behavior is disturbed (imbalance of the serotoninergic pathway) and the tendency to consume sugary foods with an addictive nature increases overweight, which causes a veritable vicious circle. This chronic inflammation also tends to reduce our sensitivity to insulin.
This is the reason why we absolutely have to keep our fat reserves under control, not to put on weight, especially as some people are genetically more predisposed than others to store fat in other words. This makes it possible not to trigger a series of metabolic or inflammatory problems at a distance.