Green vegetables contain good fats, but in very small quantities. To
get 2 tablespoons of good fats, a person would have to eat over
60 pounds of vegetables per day. That is impossible.
2. Seeds and nuts are richer sources of EFAs. But there
is no seed or nut that gives an optimum ratio of omega-3 to omega-6 to
keep us healthy in our present situation with food habits. Flax
is the richest source of omega-3, but a poor source of omega-6. Sunflower
and sesame seeds contain omega-6 but no omega-3. So we must mix and match
these seeds to get both EFAs in the right quantities and ratio.
3. High fat, cold water fish such as sardines, salmon, trout,
herring, and mackerel contain omega-3 and omega-6 derivatives. Eating
fish is preferable to using fish oil capsules, due to contamination
of fish oils with mercury, pesticides, and PCBs, and due to damage
done to fish oils during processing.
4. Oils made with health in mind: pressed from organically
grown seeds under protection of light, air, and heat; filtered
and filled into dark glass bottles under the same protection;
boxed to keep out all light; refrigerated during storage at the
factory, in stores, and in the home; and used with care in food
preparation (never used for frying, sautéing, or baking).
Oils made with this care are found in the refrigerator in health
food stores. It is unusual to see such care taken in oil preparation,
packaging, storage, and use. But this kind of care is necessary
if EFA-rich oils are to retain their health benefits.
Good fats can be used in any food. They enhance flavors, suppress
appetite, and improve the absorption of oil-soluble nutrients in
foods. Oil-soluble nutrients are poorly absorbed when there is too
little fat in our foods.
Good fats make good salad dressings. They can be mixed in vegetable
juices, added to hot soups, to steamed vegetables. They make good
dips. They make spicy dishes and strong flavors smoother. They enhance
the mouth-feel of foods.
Good fats can be mixed in protein shakes, yogurt, bean dishes, cooked
(low fat) fish, and other meat.
Good fats can be mixed in applesauce, and enhance the flavors of
fruit juices, especially the tropical ones: pineapple, mango, coconut,
orange, and others.
Good fats also enhance the flavors of sauces used in pasta and
other dishes, and are really nice with potatoes. However, remember
that eating too much starch or sweet food increases fat production
by your body.
Don't blame good fats for overweight. Research has clearly shown
that they can decrease fat in the body by burning it faster, slowing
down fat production, and increasing energy, activity, and heat,
all of which burn more calories.
If your weight increases after taking good fats, decrease your
intake of sweets, starches, and even fruit.
15% of calories from good fats is a minimum.
10% might be too low.
But the quality of the fats you eat
is much more important than
If you ate only good fats, your fat intake could be as high as
60% of calories from fats, yet you would never die of a fat-related
disease. We know that from research done with Inuit (Eskimo) people.
They did not die of clots in arteries, nor of diabetes, nor of cancer,
nor of multiple sclerosis.
Inuit fat sources included raw whale blubber
and seal fat, and fish. The fats eaten by Inuit were not damaged by processing. Their
food fats were also rich in omega-3 and omega-6 derivatives.
In practice, we have seen people take
50% of their calories from
our omega-3 richer 2:1 oil blend made with health in mind, and report
increased energy, better sleep, less joint pain, nicer skin, better
mood, and better learning and memory.
In tropical climates, taking that much good oil makes some people
sweat more easily.