There has been a lot of media reports lately on the damage that Trans Fats can cause. Trans fats are vegetable fats that have been turned into solid mass through hydrogenation, like margarine. Vegetable fats normally are liquid at room temperature. These fats have had their molecular make-up changed during hydrogenation, causing them to be rancid. Rancidity causes free radicals in the body when ingested. The reason you don’t want this is because free radicals age the body at a rapid rate and contribute to cancer.

But using animal fats or “saturated” fat, which is solid at room temperature, isn’t the solution either. I think most of us realize that too much animal fat isn’t healthy. It contributes to cardiovascular disease as well as obesity which itself brings a whole host of illnesses to the table. These fats can be heated at high levels however, without causing rancidity.

Generally our diet needs approximately 30% fat to function optimally. A fat free diet that removes all fat is, over the long term, potentially dangerous. So what kind of fats should we be using in our cooking and adding to our foods?

Primarily unsaturated fats are the best. Unsaturated fats, divided into; mono-unsaturated fats like cold pressed olive oil and particularly polyunsaturated fats found in fish, nuts and seeds are the best fats. (It must be noted that olive oils can be heated for sautéing however when frying at high temperatures it becomes rancid as well).

Mono-unsaturated fats have a protective function against heart disease. Polyunsaturate’s are essential – meaning we must get these in their active form from our diet, as our body can not make them from other dietary fats or oils. Polyunsaturates are further broken down into linoleic acid (omega-6) and linolenic acid (omega-3) oils. Both of these fatty acids are vital for the structure and effective working of the brain and nervous system, the hormonal system, the immune system, the cardiovascular system and the skin.

DID YOU KNOW THAT ½ THE WEIGHT OF OUR BRAIN IS MADE UP OF ESSENTIAL FATTY ACIDS!?

Scientific research has proven many functions of Essential Fatty acids.

* Increase energy production by helping the body to obtain more oxygen
* Improve energy and stamina
* Increase strength and endurance
* Speed up recovery from fatigue
* Increase metabolic rate
* Balance blood sugar levels
* Increase excess water loss from the kidneys
* Prevent food cravings
* Improve circulation
* Balance hormones and prostaglandins
* Fight infection
* Prevent abnormal growths
* Improve the skin
* Reduce stress and anxiety
* Elevate mood
* Prevent juvenile behavior problems

The conversion of essential fatty acids into their smaller components in the body is not always easy though. There are many things that can block this process.

* Exotoxins (pollutants and food additives)
* Endotoxins (some metabolites and candida)
* Saturated fats
* Excessive cholesterol
* Stress
* High blood sugar
* Excessive alcohol
* Aging process
* Some viruses
* Radiation
* Protein deficiency
* Excessive calorie intake
* Deficiency of vitamin B6, biotin, vitamin C, calcium, magnesium, and zinc

All good reasons to avoid these things (except the aging process of course), take our vitamins and include about 30% unsaturated fats in our diets.

For pregnant women and new mom’s essential fatty acids are particularly important in the diet, for the development of the fetus and as brain food for the baby while nursing. Pregnant and nursing women, as well as those who have certain illnesses or are on certain medications should be guided by a nutritionist or other medical health practitioner however when taking essential fatty acids in supplement form. This is why adding cold pressed olive oils, sesame, sunflower, pumpkin, linseed and flax seeds and their oils as well as fish like mackerel, herring, salmon and sardines to the diet are so important.