Not All Dietary Fat is Bad

Essential fatty acids (EFA’s) are known to boost stamina and muscle recovery after exercise as well as keeping your joints supple. They are named essential as the body cannot produce its own supply and therefore must be found in our diet. The two main essential fats are Alpha Linolenic Acid (ALA) and Linolenic Acid (LA). As well as helping recovery after exercise EFA’s can improve energy levels, flexibility, concentration as well as general health and mood. Here’s a bit more detail on the different types of EFA’s.

Omega 3

Omega 3 is one of the essential fatty acids also known as Alpha Linolenic Acid (ALA), Elcosapentaenoic Acid (EPA); Docosahexaenoic Acid (DHA). Omega 3 lowers cholesterol, improves immune system function. It is best found in food sources such as salmon, mackerel, trout, hemp oil, rapeseed, flaxseed and free range eggs. Recommended dosage suggests 90 mg of ALA, 250 mg EPA/DHA daily.

Omega 6

Omega 6 on the other hand (also known as Linolenic Acid (LA) and Arachidonic Acid (ARA)) is great in conjunction with Omega 3 to balance the metabolism and maintain bone function. To maximize your omega 6 levels food sources like sunflower and corn oils, avocado, nuts and seeds are best. Recommended doses suggest in the region on 7g a day.

Omega 9

Found in olive and rapeseed oils, nuts and avocados, omega 9’S are monounsaturated fats. Although omega 9 isn’t necessarily classified as an essential fat it is beneficial for the body. They lower cholesterol and can be a great alternative to saturated fats found in butter and other oil alternatives.

The arising problem seems to be that these days although we are aware of a general need to get enough essential fatty acids, we are not getting the correct ones in the correct doses especially omega 3. It is suggested that we should eat 3 or 4 times more omega 6 than omega 3 but the average westerner is eating about 20 times the amount of omega 6 than omega 3 due to the amount of fried food and pan grilled dishes.

In order to maintain a healthy balance and boost your omega 3 levels the best way can be by replacing some of your meat dishes with 2 or 3 portions of fish per week. Take a tip from the Japanese also and try steaming your fish instead of grilling to maximize health benefits and reduce excess omega 6 fats used. If you find it difficult to eat fish consider trying a supplement but make sure to go for a good quality one where the pill has been purified to remove heavy metals from it.

Author Gemma Carter is a qualified life and fitness coach. She offers online coaching for a diverse range of needs. Visit her website www.cartercoaching.co.uk or email her at gemma@cartercoaching.co.uk

By now, everyone should know the importance of physical fitness and fitness training programs, but not very many of us recognize the true value of healthy meal plans as well. Irrelevant of the types of fitness training you use, be sure you have a balanced healthy diet to go with it.

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