Healthy Oils Have Great Benefits

Beneficial fats such as those found in nuts, seeds and certain oils offer important health benefits for your body, but how can you tell which fats are better for you than others? Basically, there are three types of fats: saturated, monounsaturated and polyunsaturated. Saturated fats include all meat fats, dairy products, palm and coconut oil, and manmade hydrogenated oils. Monounsaturated fats are found in olive oil, canola oil and peanut oil, and polyunsaturated fats are further divided into the Essential Fatty Acids (EFAs) Omega-3 and Omega-6.

Both Omega-3 and Omega-6 fatty acids are important to your health, but many Americans consume too many Omega-6 fats and not enough Omega-3 fats. What’s more, it’s important to consume the right Omega-6 fats, which include those found in borage oil, evening primrose and black currant seed oil, all of which contain gamma linolenic acid (GLA), a “good fat” that has been shown to help reduce inflammation. The consequences of an Omega-3/Omega-6 imbalance may include dry skin, brittle hair and nails, and a weakened immune system, but increasing your intake of Omega-3-rich fats from fish, flaxseed oil, walnuts and some dark-green, leafy vegetables may help maintain a healthier balance.

Although not considered essential (as the body can produce limited amounts on its own) Omega-9 fats are also important. Obtained primarily from olive oil, these beneficial fats promote healthy inflammatory response in the body and have been shown to support the immune system.

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