Fat

Fats supply us with energy and make sure that the body can circulate, store and absorb the fat-soluble vitamins A,D,E and K. Fat is also needed for the transformation of carotene to vitamin A.
Fat is essential for the function of the heart, the brain and the eyes. Fatty acids build waterproof membranes around the cells, lower inflammations and allergies, and form hormones and prostaglandins (messengers between cells).

Fatty acids with short and middle length chains (saturated) have antimicrobial effects; they protect against virus, fungus and pathogenic bacteria in the intestines. They contribute to the health of the immune system and give energy fast, since it is absorbed immediately. Saturated fats make sure the bones can absorb calcium and that the essential fatty acids can be absorbed and used. It also protects the liver from injuries caused by alcohol and other toxins.

Fat deficiency can give unsound changes of the skin, problems with the reproductive organs and the adrenal glands, reduced hormone production and weakness of the brain. The brain consists of 60% fat.

Fat is extremely important to us, and a too low-fat diet is not healthy.

It is important to learn which fats and oils are healthy and which are harmful.

Healthy Fats

Organic meat, fish and poultry
Organic eggs
Extra virgin coconut oil
Extra virgin olive oil
Organic butter

Saturated fats and cholesterol have wrongly been connected to cardiovascular disease for a long period of time. Animal fats are good for us, the problem is that fish contains too many heavy metals and beef too much omega-6. Meat from grass-fed beef has, on the contrary, a good balance between omega-3 and omega-6.

Unhealthy Fats

Margarine
Homogenized milk
Canola oil
Polyunsaturated oils from corn, soy, sunflower, flax-seed and safflower

The more unsaturated a fat is the easier it goes rancid and that is when free radicals, known to increase the risk of cancer, are formed. Oils go rancid from heat, oxygen and humidity, as in cooking and processing.
Therefore unsaturated oils should always be cold pressed and not used in cooking. Frying should only be done in saturated fats like butter and coconut oil.

Homogenizing makes the fat go rancid more easily.

The production of margarine from vegetable oils forms, besides free radicals, also trans-fatty acids that cause inflammation, cardiovascular disease and cancer.

Canola oil is usually pressed out of genetically modified rape-seeds and is not suited as food. Furthermore, it goes rancid very easily and contains way more omega-6 than omega-3. Avoid!

The important polyunsaturated fatty acids are better to ingest in small amounts through food rather than through oils. They are, for example, found in fresh ground flax-seeds, walnuts and fish free from heavy metals.

Spreadable butter is easily made by letting the butter melt at room temperature, mixing with a little bit of olive oil, and putting in the fridge.

To maintain a good balance between omega-3 and omega-6, avoiding non-organic meat and eggs, canola oil and too many nuts, is also of great importance.

Saturated fats: meat, poultry, milk, cheese, coconut, palm oil, palm kernel oil

Monounsaturated fats: olive oil, peanuts, sesame seeds, avocado and nuts

Polyunsaturated fats: fish, corn, canola oil, flax-seeds, cotton-seeds, safflower, soy, walnuts and some algae