A Reason To Skip The French Fries

Fats are not the enemy.

There are good fats and bad fats.  Some fats are essential for proper cell functioning—that’s why they call them “essential fatty acids”.  Sources for these good fats include raw nuts and seeds, avocados, and olive oil.  Cold water fish (such as salmon, trout, and tuna) are rich in good fats. Omega-3 fatty acids help support heart and brain health, blood pressure, skin health, joint health and eye health. Remember, a little bit goes a long way.

Bad fats are found in hydrogenated liquid oils such as coconut oil, palm oil and vegetable shortening.  They are also found in commercially processed foods like those burger and fries you bought at McDonald’s or Burger King. While they may taste delicious and be difficult to turn away, it’s good practice to avoid them as best you can.

Sources of Omega 3:
Flaxseed oil (flaxseed oil has the highest linolenic content of any food), flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.), canola oil (cold-pressed and unrefined), soybean oil, wheat germ oil, salmon, mackerel, sardines, anchovies, albacore tuna, and others.

Sources of Omega 6:
Flaxseed oil, flaxseeds, flaxseed meal, hempseed oil, hempseeds, grapeseed oil, pumpkin seeds, pine nuts, pistachio nuts, sunflower seeds (raw), olive oil, olives, borage oil, evening primrose oil, black currant seed oil, chestnut oil, chicken, among many others.

Sources of Omega 9:
Olive oil (extra virgin or virgin), olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazelnuts, macadamia nuts, etc.

Fish Oil vs. Flax Oil
The main difference here is the fact that fish contain the animal form of linolenic acid (DHA) and flax contains the animal form of linolenic acid (ALA). Our bodies already produce a small amount of DHA, so some scientists argue that we should complement that by ingesting ALA. Ultimately, it’s a personal choice and either way, you can’t go wrong.

*Linolenic acid is both Omega 3 and Omega 6.