Are you feeling confused about fat? If so, this blog post is for you – we will deep dive into the science behind lipids and what happens to your body when you consume fatty food. Does the type of fat matter? How much of your diet should be comprised of fat?
Fats (lipids) are oily compounds insoluble in water – they are found in the body as well as food sources. Essential for energy storage, hormone production, cell growth, and the absorption of fat-soluble vitamins (A, D, E, K), by definition, they are not “bad”, but necessary.
Our cell membranes (50% made up of lipids) are “gatekeepers” – they decide what enters and leaves the cell, as well as allow cells to communicate efficiently (1). Strong and healthy cell membranes will prevent the invasion of pathogens, viruses and bacteria, free radicals, pollutants, and harmful chemicals. Pretty important, don’t you think?!
The logical question then is “what can strengthen cell membranes”? Long chain Polyunsaturated Fatty Acids (PUFAs) such as omega-3 fatty acids (DHA and EPA) help build cell membranes by becoming a structural component of them. Emerging evidence shows that alpha-linolenic acid as well as lignans found in flax, chia and hemp seeds protect the body from a variety of health conditions such as CFCs (chronically fermenting cells, AKA “cancer”), cardiovascular and gastrointestinal issues, arthritis and many others (2).
One study has demonstrated that treatment with flaxseed oil inhibited 40-60% of malignant cells after only 4 days. Interestingly, sunflower oil was used as a control, and it had zero effect on the growth of any of the cells tested (3).
Among other health benefits of omega-3 fatty acids are regulating blood pressure, fasting glucose, and insulin resistance index, reducing the symptoms associated with menopause, constipation, mental fatigue, improving skin conditions, to name a few.
What’s the best way to consume flax? Always buy the whole flaxseed and grind it at the time of need – I use a small electric coffee grinder, and it seems to work the best! Doing this will keep the ground seed from oxidizing and losing its nutritional potency. Aim for at least half a cup of freshly ground flaxseed a day. I like adding it to my green smoothie! Make sure you only buy organic and non-GMO flaxseed from your local health store. You can also use chia or hemp seeds to meet your half a cup / one cup a day goal. Add them to your smoothies, salads, or make a delicious chia pudding for breakfast.
To recap this blog post, omega-3 fatty acids found in flax seeds, chia and hemp are health promoting foods, they strengthen the membranes of your cells, improve digestion, regulate blood sugar, support cognitive health. They have anti-inflammatory, anti-cancer, and anti-aging properties.
Next time we will talk more about the omega-3-6-9 ratio, and the confusion surrounding the absorption and conversion of omega-3.
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