Cart

Your cart is empty

Continue shoppingย now

Healthy Fats

Sporty & Rich Wellness - Healthy Fats

ย 

By: wellclub__

ย 

Despite what decades of nutrition advice once advised, healthy fats do not make you fat. In fact, quite the opposite. They are essential for skin, hair, heart, and brain health. Moreover, they are necessary for balanced hormones, a healthy metabolism, feeling satiated, optimal energy, smooth digestion, and lowering inflammation within the body.ย 


First things first, it is important to understand the differences between unhealthy and healthy fats. There are three types of fats: unsaturated, saturated, and trans fats. Each is composed of different molecular structures and affects the body differently. For the sake of simplicity, unsaturated and saturated fats are the โ€œgoodโ€ fats, while trans fats are the bad. Unsaturated (including monounsaturated and polyunsaturated) fats are often derived from plant sources and some animal sources and their fatty acids are extremely beneficial. Saturated fats are primarily derived from animal sources. Although once deemed as unhealthy, there are many studies that now support the health benefits of them. Trans fats are industrially produced and they can be found in snack foods, packaged baked goods, margarines, and other processed foods.ย 


Every cell in our body has a lipid layer and therefore, requires fats to function optimally. Fat is necessary for the permeability of our cells, and for proper excretion of toxins and absorption of nutrients. It also is needed for cell growth, repair, and turnover.ย 


Of the many benefits of fats, most notable are their effects on brain function, which makes sense considering our brains are made up of 60% fat. Healthy fats are essential building blocks for the brain, and they are necessary for learning and memory.ย 


Fat also happens to be a beautifying food. Supple skin and glossy hair are created from the inside-out and they are a reflection of a healthy and well balanced diet. Consuming a diet rich in healthy fats can help to moisturize the skin and reduce inflammatory skin issues such as eczema, acne, and rosacea. The shine in your mane is largely due to fatty oils being released through glands in the scalp. It all starts on the inside.ย 

The consumption of fats is necessary for the absorption of many โ€œbeautifyingโ€ vitamins that are fat soluble, such as vitamins A, D, E, and K. Moreover, fat provides satiety, because leptin, the hormone in your brain, is triggered by fat. It tells you that you are full and helps you to feel satisfied for a longer period of time, which is essential to prevent overeating.


You may be wondering how we became so โ€œfat-phobicโ€. This fear was created and encouraged by major food industries who had much to gain from shifting the blame from sugar onto fats. Multiple print ads, commercials, and food labels have blatantly been promoting fat free, reduced fat, and low-fat products for years. I advise you to actually avoid anything that is altered to be โ€œlow fatโ€. Choose products that contain full fat in its purest form without any fake ingredients added to enhance the taste of the missing fat.


There are some signs to look for that may signal you're not consuming enough fats. As mentioned, fat is a beauty food, and hair issues (i.e. dryness or lack of), skin issues (i.e. dermatitis, dryness, scaling, itchy or tiny bumps on the back of your arms), or nail issues (i.e. soft, brittle, cracking) may be messengers from your body that your diet is lacking healthy fats. Other serious signs of fat deprivation include stiff joints, muscle pain, a weakened immune system, infertility, and depression.


The key to a healthy diet is variety and this holds true when choosing which fats to consume. Include a serving of fat with every meal, whether you choose plant based, animal based sources, or both. You may wish to add in an omega 3 supplement if your diet is lacking, and you can discuss this with your health practitioner.ย 


Below is a list of healthy fats to try and incorporate into your diet.


Plant Based Sources


Avocado and avocado oil

Seeds (eg. pumpkin seeds, hemp seeds, chia, flax seeds)

Seed Butters (eg. tahini, pumpkin seed butter)

Nuts (eg. walnuts, macadamia, almonds, brazil nuts)

Nut Butters (eg. almond, cashew, hazelnut)

Olives and extra virgin olive oilย 

Coconut, coconut oil, coconut butter, coconut yogurt


Animal Based Sources


Fish (eg. salmon, mackerel, sardines)

Ghee

Grass fed butter

Fish oil, Krill oil, Cod liver oil

Eggs

Full fat dairy

Sheep and Goats cheeses and yogurtsย 


Avoid Processed Industrialized Oils


Omega 6 seed oils (eg. corn, soybean, sunflower, canola, safflower, cotton seed, grapeseed, rice bran, rapeseed)

Hydrogenated oils

Vegetable oils (eg. margarine, canola)ย 

Low-fat labels


Your body needs fats to thrive, and it will thank you for the rich source of nourishment. Hopefully this article helps to remove any doubts or fears you may have regarding the consumption of healthy fats, while encouraging you to read labels and to educate yourself on nutrition outside of mainstream fads.

ย 

Image credit: @fahimkassam

Previous
Next

The Wellness Club

Reducing Inflammation Through Exercise

Reducing Inflammation Through Exercise

Translation missing: ko.blogs.article.by Taylor Davis

By @coreflexpilates founder @chrisbardawil Joint pain after exercise, headaches or brain fog after a bad night's sleep, and digestive distress after eating are all symptoms of systemic inflammation. While there are many articles and discussions about various foods and diets to reduce inflammation, little attention is paid to reducing inflammation through exercise. Inflammation in itself isn't a bad thing....

Read more
Stomach Acid: the Key to Digestion and Glowing Skin

Stomach Acid: the Key to Digestion and Glowing Skin

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co The purpose of the human digestive system is to break down foods, absorb nutrients, and excrete waste; without this, humans would not be able to function. Stomach acid plays a key role in this process, allowing the body not only to survive but to thrive. After chewing, the food we eat travels to the stomach. The stomach churns and combines broken...

Read more
A Naturopathic Approach to Skin Health

A Naturopathic Approach to Skin Health

Translation missing: ko.blogs.article.by Taylor Davis

Q&A with Dr. Laura Belus 1) Tell us a bit about yourselfย  ย  I am a practising naturopathic doctor in Mississauga Canada. My focus is on hormonal health, specifically when it comes to acne, PMS and fertility. My own journey...

Read more
Creating a Self-Care Routine for Busy Professionals

Creating a Self-Care Routine for Busy Professionals

Translation missing: ko.blogs.article.by Taylor Davis

By: @ericabassotherapy If youโ€™re a high-achieving woman, you likely relate to juggling multiple responsibilities, from demanding careers to personal commitments. When we are overwhelmed, itโ€™s easy to believe the limiting stories we tell ourselves about not having enough time. We must willingly embrace a different narrative: that self-care is not a luxury but a necessity. Incorporating self-care into your daily routine is...

Read more
Restrictive Diets: The Hidden Costs on your Gut, Mind, and Immune System

Restrictive Diets: The Hidden Costs on your Gut, Mind, and Immune System

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co โ€˜Restrictive dietโ€™ is an umbrella term that encompasses changes to how, when and what one eats. To some, avoiding junk food is considered restrictive; to others, a restrictive diet may be as extreme as consuming food from only one food group or strictly avoiding others. Regardless, the ultimate question is, when do restrictive diets help and when do they harm?

Read more
Vitamin Sea: 5 Mind, Body, and Beauty Benefits of Ocean Water

Vitamin Sea: 5 Mind, Body, and Beauty Benefits of Ocean Water

Translation missing: ko.blogs.article.by Taylor Davis

By: @emma.walsh Author Isak Dinesen famously said, "The cure for anything is salt water: sweat, tears, or the sea." We all know that staying activeย and releasing emotionsย isย vital for our healthโ€”and as someone who grew up on the coast going to the beach year round, I also believe...

Read more
Intermittent Fasting: Is It Right for You?

Intermittent Fasting: Is It Right for You?

Translation missing: ko.blogs.article.by Taylor Davis

By @coreflexpilates founder Chris Bardawil Over the past few years intermittent fasting has become the golden child of the wellness community all due to the miraculous effects it can have on your health.ย ย  Intermittent fasting is avoiding eating or drinking...

Read more
Skinimalism: A New Trend in Dermatology?

Skinimalism: A New Trend in Dermatology?

Translation missing: ko.blogs.article.by Taylor Davis

A Note from a Dermatologist: @dermahealthnutrition The world of aesthetic dermatology is experiencing a refreshing shift towards a trend known as "skinimalism" (Skin + Minimalism). This movement is a response to the overwhelming abundance of skincare products and complex routines that have dominated the beauty industry in recent years. At its core, skinimalism advocates a minimalist approach...

Read more
Burnt out? Here Are the Signs and Road to Recovery

Burnt out? Here Are the Signs and Road to Recovery

Translation missing: ko.blogs.article.by Taylor Davis

By: @ericabassotherapyย  Many of us are busier than ever before. We juggle demanding careers, personal responsibilities, and social obligations to name a few, and if youโ€™re a high-achiever this list may never seem to end. Burnout is a growing concern today due...

Read more
How Alcohol Effects Your Gut

How Alcohol Effects Your Gut

Translation missing: ko.blogs.article.by Taylor Davis

By: Megan Tomlin @gooodmoodfoood By now, almost everyone knows that alcohol is not the healthiest thing for our minds and bodies. But what do we know about the effect that alcohol has on our gut microbiome health? Before I answer this, there are a few terms I want to define for...

Read more
The Unseen Mental Health Challenges High Achievers Face

The Unseen Mental Health Challenges High Achievers Face

Translation missing: ko.blogs.article.by Taylor Davis

ย By: @ericabassotherapy It's hopeful to see how much society has progressed in embracing mental health discussions. But as a mental health provider, I still notice gaps in our understanding of accurate mental health information. We can all get better at recognizing signs of mental health struggles and feeling empowered to seek support when needed. As a licensed...

Read more
The Importance of Skin pH for a Clear, Healthy Complexion

The Importance of Skin pH for a Clear, Healthy Complexion

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co The concept of the skin barrier has become a part of many skincare aficionadoโ€™s vocabulary, but what does it really mean?ย  It is important to remember...

Read more