One of the most exciting developments in the field of nutrition is the discovery of healthy fats. Of course who wouldn't want to have a good reason to consume more fat. There are certain types of fat that fall into the “good” fat category and have a wide range of health benefits. Here’s everything you need to know about healthy fats.
Types of Fat
• Trans Fat: There are natural trans fat sources such as those in animal products and there are artificial trans fats created in a lab. It’s the artificial trans fats that may contribute to increased inflammation and heart or blood sugar related health problems. Natural sources of trans fats do not pose the kind of health risk that artificial trans fats do.
• Saturated Fat: Saturated fat is no longer viewed as an extremely unhealthy and harmful fat across the board, but this does not mean you can take in unlimited amounts without adverse health effects. Consume saturated fat within moderation, no more than 10 percent of your diet. This type of fat can still raise cholesterol levels and pack on pounds. Plant-based sources of saturated fat such as coconut oil have a better nutrition profile than animal based saturated fat.
For instance, coconut oil is high in vitamin E and polyphenols. It also contains lauric acid which your body is more likely to use for energy rather than store as fat. Even plant based saturated fat can raise LDL cholesterol, but judicious intake of saturated fats from time to time generally won't be a major detriment to your health.
• Unsaturated Fat: Unsaturated fats are categorized as either monounsaturated or polyunsaturated. These fats are only found in plant sources like avocados, nuts, olives and seeds. Unsaturated fat is considered a healthy fat because it can increase levels of “good” HDL cholesterol.
What Are Essential Fatty Acids?
Omega-3 and omega-6 fatty acids are a specific type of polyunsaturated fat. They are called essential fatty acids because we must get these types of fats through our diet. The three types of Omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and α-linolenic acid (ALA). For most of us eating typical American diets, we are getting about 30 times more omega-6 fatty acids than omega-3. You can get more omega-3 fatty acids into your diet by eating foods like salmon, tuna, chia seeds, walnuts and flaxseed. Taking a supplement with omega-3 fatty acids such as Nature's Lab Triple Strength Fish Oil supplement can help fill your nutrition gap.*
Benefits of Omega-3 Fatty Acids
Omega-3 fatty acids are found in major organs of the body including our eyes and brain. The brain is made of 65% fat. Of this fat at least half of it is in the form of docosahexaenoic acid (DHA) from omega-3 fatty acids. Omega-3 fatty acids are associated with anti-inflammatory activity.* Some studies show they may lessen the feeling of tender and stiff joints.* Their anti-inflammatory properties may also contribute to healthy circulation, reduced LDL cholesterol levels and improved heart health.* Since much of the brain is composed of omega-3 fatty acids, researchers have been studying its role on brain health. Some studies show that it can be helpful in minimizing the risk of memory and cognitive decline in old age.*
How Much Fish Oil Should I Take?
There is not a set dosage for omega-3 fatty acids, but generally your intake should not exceed more than 5,000 mg a day. Most experts recommend a dose of at least 1,000 mg per day. Of this dose, your omega-3 should contain at least 250 mg of EPA and 250 mg of DHA to provide any benefit researchers suggest.
The Best Fish Oil Supplement
We provide one of the best fish oil supplements available; sourced from wild caught sardines and anchovies and processed with molecular distillation to remove any toxins and other impurities. Nature's Lab Triple Strength Omega-3 Fish Oil with EPA and DHA contains 2,000 mg of fish oil per serving with 650 mg of EPA and 650 mg of DHA in just two softgels.
Warner, J. (2009, August 3). Daily omega-3s recommended for heart. WebMD. Retrieved March 31, 2022, from https://www.webmd.com/heart/news/20090803/daily-omega-3s-recommended-heart#:~:text=The%20body%20doesn't%20produce,800%20to%201%2C000%20milligrams%20daily).
U.S. Department of Health and Human Services. (n.d.). Omega-3 supplements: In depth. National Center for Complementary and Integrative Health. Retrieved March 31, 2022, from https://www.nccih.nih.gov/health/omega3-supplements-in-depth
Kostoglou-Athanassiou, I., Athanassiou, L., & Athanassiou, P. (2020, June 30). The effect of omega-3 fatty acids on rheumatoid arthritis. Mediterranean journal of rheumatology. Retrieved March 31, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7362115/
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Cole, G. M., Ma, Q.-L., & Frautschy, S. A. (2009, August). Omega-3 fatty acids and dementia. Prostaglandins, leukotrienes, and essential fatty acids. Retrieved March 31, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4019002/