01 Aug Improving hormone balance with healthy fats
Fats can help maintain balanced hormone levels which are involved in supporting a healthy appetite, metabolism and concentration levels. Although fats are often seen to be unhealthy, there are actually different kinds of fats that can either positively or negatively affect your health. Fats are incredibly high in energy, helping us to feel vitalised and alert.
According to Rathod, Kale, and Joshi (2016), 60% of the human brain is made of fat, with approximately 30% of this being omega-3. Omega-3 fats are the building blocks for trillion of cells that make up our bodies, including all major organs such as the heart, skin, eyes, lungs and kidneys. In addition to supporting mental clarity and healthy brain function, having healthy fats such as omega-3, commonly found in fatty fish such as wild salmon, helps to support a healthy immune and central nervous system (Wysoczanski et al., 2016).
By consuming healthy fats, you will also feel satiated for longer, helping to prevent over-eating and cravings. However, how do you know you are consuming the right kind of fat? Healthy fats are found naturally in fatty fish and plant-based products and are referred to as unsaturated fats. Studies suggest that replacing other forms of fats with natural fats such as those found in avocados, the body is able to better regulate the cells responsible for the body’s response to insulin, helping to prevent chronic diseases such as diabetes or insulin resistance (Imamura, et al. 2016). There are two kinds of unsaturated fat; Monounsaturated fats found in foods such as avocados, nuts and vegetable oils (eg olive oil) and Polyunsaturated fats found in foods such as seafood (salmon).
Healthy fats help to fuel your body with a nourishing energy source. Remember to be mindful of substituting unhealthy fats with healthy fats and your body will thank you for it later.
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Imamura F, et al., 2016, Effects of saturated fat, polyunsaturated fat, monounsaturated fat, and carbohydrate on glucose-insulin homeostasis: a systematic review and meta-analysis of randomised controlled feeding trials. PLoS Medicine.
Wysoczański T, et al, 2016, Omega-3 Fatty Acids and their Role in Central Nervous System – A Review. Current Medicinal Chemistry, 23(8):816-31.
Rathod, R., Kale, A., and Sadhana J., 2016, Novel insights into the effect of vitamin B12 and omega-3 fatty acids on brain function, Journal of Biomedical Sciences, 23:17.