Reading time: 5 minutes

Which fats are healthy? T on 10 list

Today we dive into the world of omega-3 fatty acids, or healthy fats, and discover how they act like superheroes to support your skin, eyes, brain, and immune system. Balancing omega-3 and omega-6 is like yin and yang, determining the health of every cell in your body. Imagine holding the key to transforming your overall health, simply by balancing the right fatty acids in your body.

It can therefore be smart to take an omega 3 supplement . Below you can read all the ins and outs and we explain which signals you can recognize a deficiency.

A look into the world of healthy fats

Fat: a word that may have a negative connotation, but is actually essential for a healthy body. Let's zoom in on the different types of fats and discover why they are so important.

Because in our modern lifestyle it comes as no surprise that we can sometimes use some help to optimally support our body.

Saturated and unsaturated fats:

Dietary fats can be divided into two main categories: saturated and unsaturated fats. You need both for healthy cell walls.

Saturated fats: Often associated with animal products and are usually solid at room temperature, such as butter.

Unsaturated fats: on the other hand, are liquid at room temperature and are found in oils, nuts and fish.

In addition, we can also divide unsaturated fats into omega 3 and omega 6 fats. We will delve into that in detail, because...

Shocking statistics reveal that a significant portion of the Dutch population suffers from an omega-3 deficiency . Recent research shows that more than 70% of Dutch people do not meet the recommended daily intake of omega-3 fatty acids.

Signs of Omega 3 deficiency:

Did you know that more than 60 percent of the Dutch population does not meet the Health Council's guideline to eat fish once a week?

And did you know that fatty acids protect us against cardiovascular diseases, among other things, something that 1 in 4 women in the Netherlands die from *according to figures from the Dutch Heart Foundation.

That is why it is important to learn to listen to the signals of our body. We should not ignore them. An omega 3 deficiency can manifest itself in various signs, such as:

1. Skin irritations and acne:
   • Healthy cell membranes thanks to fatty acids keep your skin hydrated.
   • Research suggests that omega 3 supplements may help with eczema and psoriasis.
2. Thin, brittle hair:
   • Omega-3 fatty acids have been shown to reduce hair loss in women.
3. Joint pain and stiffness:
   • Anti-inflammatory properties of omega 3 may reduce joint pain.
4. Brain Fog and Cognitive Problems:
   • A healthy brain requires adequate omega-3; deficiencies can lead to “brain fog” and cognitive problems.
5. Depression and mental disorders:
   • Omega 3 deficiencies have been linked to depression, bipolar disorder, schizophrenia, and ADHD ( read more about herbs for these conditions here ).
6. Dry eyes:
   • Inflammatory reactions in the body can lead to dry eyes; omega 3 inhibits these inflammations ( this supplement is super nice ).
7. Fatigue:
   • An omega 3 deficiency can lead to fatigue and listlessness.

Omega 3 and omega 6:

Our diet contains two essential fatty acids: omega 3 and omega 6. These fatty acids are like dance partners that perform a complex choreography together in our body.

The short difference: Omega 3 and 6

Omega-3 fatty acids, such as ALA, EPA, and DHA, are known for their supportive role in the skin, eyes, brain, and immune system.

Omega 6 fatty acids have a different role. They play an important role in inflammatory responses and are found in oils such as soybean oil and canola oil.

Omega 3

First of all, omega-3 is a type of fatty acid that your body cannot produce on its own. This means that you have to get it from your diet. It plays a key role in maintaining healthy cell membrane structure. Think of it as a superhero’s sturdy shield, omega-3 protects your cells from damage and keeps them strong and resilient.

What exactly does omega 3 do?

1. Skin: Keeps your skin supple, soothes irritations and can help with skin conditions.
2. Hair: Makes your hair shinier and less brittle.
3. Joints Reduces joint pain and stiffness thanks to anti-inflammatory properties.
4. Brain wonder: Important for brain structure and reduces the risk of cognitive problems.
5. Mood: May improve your mood and is linked to less depression.
6. Eyes: Helps with dry eyes due to anti-inflammatory properties.

Sources of healthy (omega 3) fats

1. Linseed oil
2. Fatty fish (such as salmon, mackerel, herring)
3. Chia seeds
4. Walnuts
5. Algal oil (for vegans)
6. Sardines
7. Olive oil
8. Avocado oil
9. Hemp seed
10. Unroasted and unsalted nuts

Smart cooking tips for healthy fats:

1. Olive oil: Choose (organic extra virgin) olive oil for medium to low heat to preserve flavor and minimize oxidation. Really stir-frying? Choose coconut oil or avocado oil.
2. Avocado Oil: With its high smoke point, avocado oil is perfect for baking, roasting and grilling without oxidation worries.
3. Coconut Oil: Are you a fan of baking at higher temperatures? Coconut oil is your stable companion.
4. Butter & Ghee: Enjoy the flavor of butter or ghee, but use with caution over medium heat.
5. Avoid rancid fats: Store healthy oils in a cool, dark place and check the expiration date to prevent oxidation.
6. Omega 3 Bomb: Eat more fatty fish like salmon for a powerful dose of omega 3. Just be careful where you get it. *

* NOTE: Why don't you want farmed fish?

1. Feeding: The nutritional value of farmed fish can vary depending on the diet they are fed. Some farmed fish may contain lower levels of omega-3 fatty acids than their wild counterparts.
2. Environmental Impacts: Some farming methods can lead to environmental problems, such as water pollution from excess feed and fish waste. Unsustainable farming practices can be harmful to local ecosystems.
3. Use of antibiotics and chemicals: In some cases, antibiotics and chemicals are used in the farming industry to prevent disease. Excessive use can result in residues in the fish, which poses potential health risks.
4. Density in hatchery facilities: Excessive fish densities in hatchery facilities can cause stress and promote the spread of diseases.

Avoid these unhealthy fats

1. Trans Fats: Artificial fats, often found in fried foods and processed snacks. Increases bad cholesterol (LDL) and decreases good cholesterol (HDL).
2. Hydrogenated oils: Often used in baked goods and margarines. Contain trans fats, which can lead to heart disease.
3. Palm Oil: Although natural, excessive use can contribute to elevated cholesterol levels. Often found in processed foods and snacks.

Vegan Omega 3:

Omega 3 fatty acids are essential, but sometimes it is difficult to get enough through food. That is why we have: Vegan omega 3 from Goldea Health.

• Supports many bodily processes
• Made from algae, environmentally friendly
• In the correct ratio of EPA and DHA 1:3
• High dosage
• Easy to swallow and no burping

Summary:

In a world full of temptations of less healthy food, it is crucial to make conscious choices. The importance of healthy fats, such as Omega 3, cannot be emphasized enough. A balanced diet with the right fats contributes to a vital life. One more time in short:

• Omega 3 and 6 are the key to a healthy fatty acid balance.
• Pay attention to the Omega 6/3 ratio and consciously choose sources of Omega 3.
• Fatty fish, flaxseed oil, chia seeds, and walnuts are nutritious sources of Omega 3.
• Avoid excessive intake of Omega 6 rich oils such as soybean oil.
• Supplements are useful for filling deficiencies, especially as a supplement to a healthy diet.
• Vegan Omega 3 .

Do you have any questions?

Do you have any questions after reading this blog? Don’t hesitate to ask for free and customized advice from us or contact us directly. Our dedicated team is ready! Are you looking for more inspiration? Feel free to visit our Instagram page or check out our other recipes, blogs for an abundance of healthy and tasty ideas. We are happy to share knowledge and tips to take your well-being to the next level!