The ideal diet should be composed of 40 to 60 percent of calories from healthy fats . This may seem surprising, but enough good fat is essential for brain function, hormone production, metabolism, weight loss, immune function and inflammation control. We also need fat for energy.
The human brain is actually composed of 60 percent fat, and fat supports neurological function and mental clarity.
Of all the types of fats, omega-3 fatty acids foods are vital to our metabolism, our mental health and cardiovascular health. They protect us from developmental disorders and cancer. Alpha-linolenic acids, the type of vegetable oil omega-3 fats, are present in green leafy vegetables, sea vegetables, seeds, nuts, strawberries and kiwi.
These omega-3 ALA is converted in the body into DHA and EPA fatty acids. DHA is to deter against depression and memory support. EPA helps our inflammatory response. DHA or EPA nore can be produced by the body.
omega-6 fats are present in dairy products and raw sesame oil in avocado, coconut, olives, cashews and pine nuts. They Fats provide energy, brain power, to maintain beautiful skin and boost your immune system.
Both omega-3 and omega-6 fats are important for good health. The two must be consumed in a 1-to-1. Eating too much omega-6 without a complementary balance of omega-3 causes inflammation.
Here are five good ways to get healthy fat your body needs:
1. Avocado – There are so many ways to use avocados from salads, to tacos, which wrapped in a . sheet of nori, to add to smoothies
2. Ghee – Ghee sometimes called sometimes “spiritual butter” because it originated in India and is believed to calm the mind, feed the life force, and promote the kind of psychic heat generated by yoga. For those of us in the west, ghee is a beautiful kitchen oil that resists high temperatures.
3. Coconut oil
Coconut oil is also good in heat. It is excellent for cooking and adding many recipes. It is known to help resist carbohydrates.
4. Nuts and seeds activated – soaked hemp seeds, almonds, pumpkin seeds, Brazil nuts, flax seeds, and other nuts and seeds are highly nutritious after immersion. They can be served with green vegetables, and milk can be made from them. Milk is good in smoothies, and nuts and seeds can be added to pancakes, mashed sweet potato, and dozens of other dishes.
5. olives and olive oil cold pressed – Olive oil is delicious raw or cooked. Flavored with lemon and sea salt, it has a wonderful sauce or salad dressing.
Of course, good fats are only part of a healthy diet. Stick to the basics, avoiding sweets and simple carbohydrates. Eat lots of raw vegetables and foods rich in lean protein, and reap the health benefits.