Most Healthy oils for Your brain and Body
I ‘ve been avoiding oils and fat for the most of my Healthy Fit like life . Recently my approach to the topic have change quite a lot , as of now they i used them a daily basis in large part of my meals.
Why i moved from high protein , to high of carbs on to a diet that is higher in fat is a different topic . Here i would like to make a quick summarise of The best oils to consume.
First and foremost !!
Use extra virgin cold pressed oils , preferably organic.
Extra virgin oils are made using only raw non processed / roasted ingredients . Cold refers to the whole pressing process being kept below the temperature of 49℃. This indicates that no heat or chemical additives were used to extract the oil which are used to refine the taste and fragrance of some oils for commercial purposes since some of them can be quite acidic .
The process means as well that it maintains the high amount of polyphenols, which have been associated with antioxidant and anti-inflammatory effects.
Second. It’s not a great idea to use oil for cooking or frying, especially these healthy mono-unsaturated fats in olive or flax oil.
Things get even worse with food that’s been cooked in the polyunsaturated oils. The higher number of places that are not saturated in oil, the less healthy it is. When the oil is heated or exposed to light it’s far more prone to free radical production which consumed can contribute to an inflammatory condition within your body, this is associated with things like heart disease, diabetes and other degenerative diseases. The only oil i personally use for that purposes is the coconut oil which is high in saturated fat. Saturated fats has been connected to a lot of health problems as well, but coconut oil is high in medium fat triglycerides which aren’t absorbed by our lymphatic system. They are several studies that show promising results with the use of MCT oil as a treatment for for neurodegenerative disorders like Alzheimer’s and Parkinson’s diseases. As always … Moderation is the key!
Polyunsaturated fats, #PUFAs, are the essential fatty acids . They are also called omega fatty acids and include omega-6 and omega-3. These are the fats that everyone needs to consume on a regular basis, but once again they are the most volatile to heat or oxidation. Omega-6s (LA) need to be consumed in proper proportions to omega-3s (ALA). The standard ratio is between 4:1 or 1:1 ratio.
ALA omega fatty acids are in green leafy vegetables, micro-algae, raw fish, chia seeds, flaxseeds, hemp seeds, with small amounts available in seaweeds, walnuts and sprouts.
DHA and EPA, two essential fats needed for proper neurological functioning and inflammation control, they can be converted from ALA or consumed directly through algae and fish oil sources. Recent studies show however that this conversion is highly ineffective therefore consuming foods like fish or algae is highly beneficial for our bodies and brains
Omega 6 are especially concentrated in refined vegetable oils such as corn oil, cottonseed oil, sunflower oil, safflower oil, peanut oil and sesame oil. You get the basic idea of which to avoid or at least limit. They are as well found in in very high amounts in grain-fed animal meat protein, and dairy products which i highly recommend to avoid. Avocados, olives as well as nuts and seeds also contains some omega-6 fats.
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Top 5 oils to have in Your kitchen :
1.Olive Oil
Olive oil is a potent antioxidant with high vitamin E contentand polyphenols that protect us from cancer and heart strokes. It has been found to help promote healthier blood pressure in men. Olive oil protects the heart from metabolic changes brought about by obesity. People with moderate to significant intake of olive oil havw lesser odds of developing bladder cancer, as compared to those whose source of dietary fats are animal products.It appears to have a profound effect on cognition. There is a study where subjects who were given moderate to significant amounts of olive oil in the entire course of the research have been showed to improve visual memory as well as verbal fluency.
2.Flax Seed Oil
Fax seed oil contains the highest amount of omega 3 fats (ALA) , which the body then transforms to EPA and DHA. ALA posses cardio-protective properties, it ensures heart health by preventing inflammation and proliferation of plaques and clots that may block the organ. This anti-inflammatory effect of cold press flax oil may be proved useful in lessening joint pain as well.
There are studies showing potential of ALA content for breast cancer prevention as women with abundant alpha-linolenic acid in their breast tissues had lesser chances of developing breast tumors.
As it turns out, supplementation of this edible oil has been found helpful in relieving hot flashes.
Cold press flax oil supplementation significantly helps in ensuring skin health. It improves skin hydration and decreases skin roughness and scaling
3. Avocado Oil
Avocado oil is a relatively good source of lutein, which is naturally found in your eyes . It functions as an antioxidant that has benefits for eye health . Eating plenty of lutein may reduce the risk of cataracts and macular degeneration, which are common age-related eye diseases . Since our bodies don’t produce lutein, it must be obtain from out diet.
One study found that adding avocado oil to a salad with carrots, romaine lettuce and spinach, increased the absorption of carotenoids .
According to one study in diabetic rats, avocado oil can protect against the harmful effects of free radicals by entering the mitochondria .Once there, it’s able to neutralize free radicals and prevent them from damaging this cell organ.
It improves Arthritis Symptoms which is a joint disease that causes swelling and pain in the joints. Rheumatoid arthritis is caused by an autoimmune dysfunction where the white blood cells actually destroy the cartilage.
One study published in The Journal of the American Medical Association found that in the setting of a healthful diet, partial substitution of carbohydrate with either protein or monounsaturated fat can further lower blood pressure, improve lipid levels and reduce estimated cardiovascular risk
4. Coconut Oil
Coconut oil shows potential as a dietary therapy for abdominal obesity in women as well as in men if included in a high-fat, low-carbohydrate, and low-protein diet.It’s the richest source of MCT fatty acids which help to reduce apetite therefore the food intake as well. MCTs have also been found to improve energy expenditure helping body to oxidize fat more efficiently . Coconut oil can increase the level of of ketone bodies . Which have been found as a substitute energy for the brain in the abscense of glucose . Don’t forget that the brain utilizes glucose as “food” to function normally but in people with neurodegenerative disorders like Alzheimer’s Disease , the brain’s glucose metabolizing function is impaired, resulting in typical AD symptoms like memory loss. Hence the potential treatment by Increasing ketone bodies thru implementing an MCTs-rich, low-carbohydrate, and low-protein diet. Coconut oil reduces the levels of LDL cholesterol (bad one ) in the blood. It’s also high in phytosterols, polyphenols, provitamin A and vitamin E have been found prevent the LDL oxidation.
5. Macadamia Nut Oil
Macadamia nut oil has a properly balanced omega-3 to omega-6 fatty acids content as well, which is at 1-to-1. It’ is very rich in phytochemicals like squalene, tocotrienols and tocopherols. These compounds protect against oxidation of this edible oil, making it suitable for unrefrigerated storage for up to two years, these very same phytochemicals, when ingested by including macadamia nut oil in your diet, help protect against oxidative stress preventing development of oxidative stress-induced diseases like cancer.
6. Camelina Oil
Camelina Oil contains the second highest ALA content next to Flax seed oil , However what makes it superior is the smoking point temperature of 246 degrees ! It’s higher than Coconut Oil and studies show very little to none degradation of ALA after 60 min of cooking . Camelina oil is abundant in sterols, which are shown to interfere with cholesterol absorption. In one study, it was shown that adding camelina oil to the participants’ diet reduced blood cholesterol levels. Camelina was twice as effective when compared to olive or canola oil.
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