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Healthy Foods List
Muscle Growth Nutrition
Essential Fatty Acids
A saturated fat is one where the carbon
atoms are “saturated” with hydrogen.
The best way to satisfy our requirements for essential fats is to eat relatively small amounts from sources that are high in essential fats. These sources also make good transport media for fat soluble micronutrients. However, once the body’s maximum needs are satisfied, any additional amount becomes empty calories. Also, the fact that we need some fats is not a good reason to eat large quantities of poor quality fat sources. This would result in fattening ourselves with empty calories while still remaining deficient in the essential fats (which is happening across the USA).
It is important to note that most dietary fats are stored in the fat cells first before the body uses them. This is because any fats that contain more than 12 carbons in each chain, is absorbed into the lymphatic system where they eventually empty into the thoracic duct after which the heart pumps them out to the fat cells. Most of the fats that we eat, including the essential fats, contain at least 18 carbons in each chain.
For someone on a fat loss program, fats should be
ingested primarily to provide essential fats as well as to provide a transport
medium for fat soluble micronutrients. If the body needs fats
for any other function (such as energy), then it can tap into its own fat
stores. This is the entire objective of a fat loss program.
Excellent sources of essential fatty acids include flax seeds, pumpkin
seeds, and walnuts. They also include oily fish such as salmon,
tuna, and trout provided that they are not burned or otherwise overcooked.
If you take supplements for fat soluble micronutrients, then
they are best taken with these types of foods. We need to avoid trans
fatty acid sources such as highly processed cooking oils and
hydrogenated oils such as margarine. We also need to stay away from
anything that is deep fried.
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