The oils you consume either contribute to your healthy diet or harm your overall health, whether you know it or not. Fat, just like protein, is an essential nutrient, and liquid fats like oils provide beneficial fats, should you consume the right ones. Fats work to support cell growth and aid nutrient absorption. Basically, the body needs fat to absorb vitamins A, D, E, and K, in addition to beta-carotene. 

Ideally, adults who consume 2,000 calories per day should keep their daily oil intake to about 6 teaspoons, or 27 grams (g). Dietitians encourage people to swap oils that are rich in saturated fats for those rich in monounsaturated and polyunsaturated fats to help reduce the risk of heart disease. Need a little cheat sheet on which oils to choose? Continue reading to find out. 

Avocado Oil

If you are an avocado lover, there is no reason to not give avocado oil a try. Both avocados and avocado oil contain a lot of monounsaturated fats, which encourage healthy heart function. One review found that avocado oil exhibits excellent nutritional value at low temperatures. Due to the oil’s neutral flavor, it is a great option for cooking and baking. Because research indicates that avocado oils sold in the U.S. may be mixed with cheaper oils, make sure to thoroughly read the ingredient list for accuracy. 

Olive Oil

A timeless classic, olive oil, especially extra-virgin olive oil, offers healthy fats and beneficial phenols. Research indicates that extra-virgin olive oil has over 30 phenolic compounds, many of which help fight inflammation and expand blood vessels. Additionally, certain types of extra-virgin olive oil exhibit anti-inflammatory activity because they contain oleocanthal, which has a peppery taste. Olive oil is rich in monounsaturated fats, which may help lower “bad” LDL cholesterol levels when swapped for saturated fats. Due to olive oil’s low smoke point, it is not ideal for deep-frying foods. 

Walnut Oil

Looking to increase your intake of omega-3 fatty acids? Walnut oil is a great source of alpha-linolenic acid (ALA), which exhibits heart-protective effects. One study found that people who had higher levels of omega-3s in their red blood cells experienced better cognitive function in midlife. Because walnut oil has a low smoke point and is unrefined, you should not use it for cooking. Instead, use it as a flavor booster to finish a dish or whisk it into salad dressings. 

Flaxseed Oil

Just like walnut oil, flaxseed oil is rich in ALA, an omega-3 fatty acid. In addition to benefiting heart function, omega-3s work to reduce inflammation. According to research, consumption of ALA is linked to a lower risk of heart disease and high blood pressure. Flaxseed oil also contains omega-6 fatty acids, which support overall health. Just don’t heat this oil because doing so can disrupt the fatty acid content. Use flaxseed oil just like walnut oil, reserving it for salads or even smoothies. 

Sesame Oil

A quick note about sesame oil is that less is more. Use this oil sparingly, as it has a very assertive flavor and can overtake a dish. Sesame oil is a staple in Asian cuisine and is rich in polyunsaturated fats. Known for its antioxidant and anti-inflammatory properties, sesame oil may help lower the risk of cardiovascular disease. It also has a high smoke point, which makes it good for high-heat cooking, like stir-frying.

Grapeseed Oil

Like flaxseed oil, grapeseed oil is rich in omega-6 polyunsaturated fatty acids, particularly linoleic acid. Grapeseed oil is also rich in vitamin E, which acts as an antioxidant in the body, fighting free radicals and supporting immune function. Because it has a high smoke point, grapeseed oil is a healthy choice for all kinds of cooking and grilling. The nutty but mild flavor works well with salad dressings, roasted vegetable medleys, and much more.

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Do you ever crave a little something sweet after you eat lunch? Perhaps you need a little mid-morning pick-me-up that will hold you over until your lunch. There’s always that later energy dip between lunch and the end of the workday. How do you energize yourself without pouring another cup of coffee, drinking a sugary soda, or eating a packaged snack or dessert? Not only do energy bites provide the body with integral nutrients that help you feel full, but they also taste like dessert. It’s almost unfair, actually. They are too good and you have to be careful not to eat too many, for caloric purposes.

These cinnamon almond energy bites contain a lot of protein, fiber, and a big boost of healthy fats from the raw almond butter, ground flaxseed, and chia seeds. Specifically, those ingredients offer a lot of omega-3 fatty acids, which are essential for brain, heart, and immune function. Some studies indicate that they may even aid inflammation reduction. A lot of people do not consume enough omega-3s on a daily basis, with more emphasis being placed on omega-6s, which are beneficial but too much can contribute to inflammation.

When you buy raw almond butter, make sure to buy the creamy variety, as the chunky one will be harder to mix with the rest of the ingredients. Believe it or not, this recipe does not require a food processor. Typically, energy bites demand a food processor because you have to pulse nuts, dates, or other ingredients. For these energy bites, get a large bowl and simply mix all of the ingredients together by hand. You will then form the energy bites with your hands or an ice cream scooper, place them in the freezer to harden, and enjoy after that.

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You have probably come across a recipe (or 10) that you absolutely love, but you are missing one or two ingredients. Maybe the recipe has a less-than-optimal ingredient, so you go on the hunt for a healthier substitute. Typically, that unhealthy ingredient is vegetable oil, but most people don’t know that that is even unhealthy. 

Why is it that so many people consider vegetable oil a healthy ingredient? Well, many people see words like “cholesterol-free” or “heart healthy” on the label. Unfortunately, vegetable oil tends to be highly processed and lacking in nutrients. On the other side of the coin, it is highly versatile, which is why you see it as an ingredient in salad dressings, baked goods, or general cooking recipes. 

Unlike actual vegetables, vegetable oils are not nutrient-dense whole foods. Canola, corn, soy, sunflower, and safflower oils are highly inflammatory because they are rich in pro-inflammatory omega-6 fatty acids. Omega-6s are not as chemically stable as other fats and they break down easily when exposed to light, heat, or oxygen. By the time these vegetable oils make it to your kitchen, the omega-6s have already been oxidized, and oxidized fats contribute to inflammation in the body. 

The Best Substitutes For Vegetable Oil For Salad Dressings

Make your salad dressings taste better and skip the extra additives and fillers when you replace vegetable oils with healthier options. You need a quality oil to pair with an acidic component, such as vinegar or lemon juice, for a great salad dressing. The following oils not only add better flavor to your dressings, but they also offer more health benefits. 

Pumpkin Seed Oil

Pumpkin seed oil exhibits a slightly nutty flavor profile, which is reminiscent of walnut or hazelnut oils. That makes it an excellent choice for salads, but you can also incorporate it into dessert recipes. Pumpkin seed oil also supports cardiovascular function. 

Flaxseed Oil

Need a boost of omega-3 fatty acids? Make flaxseed oil your next oil choice when making a salad dressing. Omega-3s have been linked to better brain and heart function! You can also use flaxseed oil as a topping for pasta dishes, but don’t incorporate it into the cooking process or it may impart an unpleasant flavor. 

The Best Substitutes For Vegetable Oil In Baked Goods

Need a healthier substitute for vegetable oil in your baking recipes? You don’t even have to use other oils! For example, you can use the following:

Applesauce

Applesauce is the way to go if you want to infuse your baked goods with more fiber and phytonutrients. This is a simple enough swap that works in everything from muffins to pancakes and beyond. Make sure to do your research about the ratio for how much applesauce to use when you sub it for vegetable oil. 

Mashed Bananas

Mashed bananas are not only great for banana bread, although they do make that bread 100% delicious. Bananas work as a vegetable substitute in almost any baked good and may help you reduce the sugar content in the recipe as well, due to their natural sweetness. Mashed bananas will add moisture to baked goods without vegetable oil, and the added fats may replace the need for excess sugar. 

The Best Substitutes For Vegetable Oil When Cooking

Vegetable oil is a neutral oil, meaning it doesn’t impart its flavor into whatever you are cooking. Other healthier oils, such as olive and avocado oils, may have stronger flavors that enhance what you’re cooking. 

Extra-Virgin Olive Oil

One of the most popular swaps for vegetable oil is extra-virgin olive oil (EVOO). Cold-pressed EVOO is the optimal choice and has powerful heart-healthy, anti-inflammatory effects. There is some debate about cooking with olive oil at high temperatures, so stick with low or medium temps for cold-pressed EVOO. 

Avocado Oil

Avocado oil is a great oil to cook with because it has a high smoke point. For this reason, you can use it with all sorts of dishes and preparations. Avocado oil also has high levels of lutein and oleic acid, both of which benefit heart and eye function. 

Sesame Oil

Typically used as a flavoring oil, sesame oil offers a unique nuttiness. In the right recipe, sesame oil can be a great replacement for vegetable oil. Just be mindful of the strong flavor. It can be a great oil to use on broccoli or green beans in the air fryer. Plus, it is naturally rich in an assortment of antioxidants.

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Not everyone is a fan of plain old chia pudding. Blending chia seeds and flax seeds together with a liquid and other ingredients creates a smoother texture that is decadent and delicious. As a bonus, you get a bigger nutrient bang for your buck. Plus, chia and flaxseed pudding is low in carbohydrates and works to reduce inflammation and regulate blood sugar levels. It is also 100% gluten-free, dairy-free, and only takes a few minutes to make. 

Separately, chia seeds and flax seeds offer protein, omega-3 fatty acids, fiber, and other vitamins and minerals. Enjoying them together in one pudding is like assembling all the Power Rangers come together to form the Mega Tigerzord. Thanks to the people who understood that reference. Together, chia seeds and flax seeds can keep you feeling full for hours, making it a great breakfast or pre- or post-workout snack. Continue reading to learn about the benefits of eating this combined pudding. 

Omega-3s

Omega-3s, or omega-3 fatty acids, are essential for controlling inflammatory markers in the body. According to research, Americans tend to be deficient in anti-inflammatory omega-3s. Instead, they have an excess of pro-inflammatory omega-6 fatty acids. Although the body can have a balanced ratio of omegas, the average American consumes 15 times more omega-6s than they do omega-3s. Excess levels of omega-6s in the body can contribute to chronic inflammation, which increases the risk for several degenerative diseases, such as heart disease, arthritis, IBD, and Alzheimer’s disease. Eating chia and flaxseed pudding can help boost your omega-3 intake, which may reduce overall inflammation.

Protein

Both chia seeds and flax seeds are great sources of protein. One tablespoon of chia seeds provides 2.5 grams of protein, while one tablespoon of flax seed provides 1.3 grams of protein. Protein works to stabilize blood sugars by slowing the rate at which carbohydrates are digested and absorbed into the bloodstream. Elevated blood sugar levels promote inflammation, which can cause damage to nerves and blood vessels. High blood sugar can also affect the gut microbiome, reducing levels of beneficial bacteria. That increases the risk of leaky gut, which can lead to systemic inflammation. Finally, protein can aid with appetite control and weight management by regulating hunger hormones.

Antioxidants

Every person can benefit from increasing their antioxidant intake. These nutrients have protective effects on cellular health and help protect against oxidative stress by fighting free radicals. Free radicals are natural byproducts of metabolism, but you can introduce more via habits like smoking, lack of physical activity, stress, elevated blood sugars, and poor diet. Chia seeds and flax seeds are rich in antioxidants that may help reduce inflammation, slow the aging process, and decrease the risk of chronic disease. Flax seeds offer chlorogenic acid, lignans, and p-coumaric acid, all of which exhibit anti-cancer and antioxidant effects. Chia seeds contain quercetin, chlorogenic acid, and caffeic acid, which exhibit the same anti-cancer and antioxidant properties. 

Fiber

Chia seeds and flax seeds contain soluble and insoluble fiber, both of which benefit the digestive system. Insoluble fiber accelerates the rate at which food passes through the digestive tract, so it helps to keep you regular. Soluble fiber works to lower blood glucose and cholesterol levels and helps aid with weight management. Soluble fiber swells up like a gel, similar to chia seeds in liquid, and it traps glucose, cholesterol, and other waste products. It then moves that waste through the digestive tract to eliminate it. Additionally, soluble fiber helps decrease levels of ghrelin, the hunger hormone, and increase levels of satiety. That makes chia and flax pudding a great option for filling you up, enhancing digestion, and managing weight. 

How To Make It

Ingredients:

• 2 cups unsweetened almond milk
• 2-4 tablespoons pure maple syrup
• 1/4 cup chia seeds
• 1/4 cup flax seeds (whole or ground)
• 2 teaspoons vanilla extract
• 1/4 cup cacao powder
• 1/4 teaspoon sea salt 

Instructions:

• Add all of the ingredients to a high-speed blender and blend until smooth and creamy. Stop blending and scrape down the sides as needed to ensure that you thoroughly blend all the ingredients. 
• Divide the blended mixture between two jars or storage containers and refrigerate for at least one hour. 
• Remove from the fridge and top with fresh fruit, nut butter, or desiccated coconut and enjoy.

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Fats play an integral role in your overall health, but not all fats are created equal. Ideally, you want to consume healthy fats that boost satiety factor, nutrient absorption, heart health, and more. Cooking oils are excellent sources of fats, but some may be more harmful than you realize. Additionally, some oils cannot handle high heat cooking and counteract the nutrients and benefits you get from other nutritious foods. 

How do you know which oil is the best to cook with? Well, different oils have different smoke points, making some better for cooking at higher temperatures. The Cleveland Clinic states that the more refined an oil is, the higher the smoke point it has. Unfortunately, these refined oils are not always the healthiest for you. In fact, a higher smoke point oil cooked at a higher temperature can produce toxic fumes and free radicals, both of which can harm your body. That’s why we’ve created a small cheat sheet about which oils to avoid for cooking. 

Vegetable Oil

Over the years, a lot of doctors have recommended vegetable oils to patients to improve cholesterol levels and overall heart health. Newer studies continue to find that vegetable oils are not as healthy for your heart as people originally thought they were. A 2016 study found that vegetable oil consumption increased, not decreased, the risk of heart disease. During the study, men and women were randomly assigned one of two diets: one group replaced all fats with vegetable oil and one group consumed a diet high in saturated fat from margarines, shortenings, and animal fats. At the end of the study, researchers noted that those following the vegetable oil diet had lower cholesterol levels. That said, the results didn’t hold after a year. For every 30 mg/dL drop in cholesterol, there was an increased risk of death by 22%. 

Soybean Oil

Made from the seeds of the soybean plant, soybean oil commonly exists in many foods, including condiments and salad dressings. Soybean oil is hydrogenated, meaning you should avoid it at all costs. Researchers found that soybean oil consumption increased the risk of anxiety, autism, depression, Alzheimer’s disease, and other neurological disorders. One study from 2020 compared mice that were fed three different diets: soybean oil, soybean oil with low in linoleic acid, and coconut oil. Researchers noted that soybean oil had significant effects on the hypothalamus, the portion of the brain responsible for metabolism, hormone release, and body temperature regulation. The mice that consumed soybean oil experienced several genes that did not function correctly; plus, another 100 genes were negatively affected.

Sunflower Oil

Sunflower oil is typically high in omega-6 polyunsaturated fatty acids and is highly refined, unless otherwise specified. A few brands offer high-oleic sunflower oils, which are cold-pressed and offer monounsaturated fatty acids. Those varieties, while heat-stable and more nutritious, are much more expensive and harder to come buy. You would be better off buying extra-virgin olive oil or avocado oil instead. 

Canola Oil

Roughly 60 to 65% of canola oil, or rapeseed oil, is naturally rich in monounsaturated fatty acids. That sounds appealing and usually fools a lot of shoppers, but there is some bad news. Canola oil is almost always chemically extracted and very refined. Similar to soybeans, an estimated 90% of canola plants in the United States and Canada are genetically modified to the point where they can withstand herbicides that are harmful to the environment. Cold-pressed canola oil is very hard to find, so it’s best not to get this type of oil at all. 

Grapeseed Oil

Grapeseed oil is about 70% polyunsaturated fatty acids, most of which are omega-6s. Although grapeseed oil sounds healthy, it is just another oil that is highly refined. It doesn’t offer unique health benefits, nor does it exhibit a unique flavor profile. Once again, if you can obtain cold-pressed or expeller-pressed varieties, then do not opt for this oil because all of the other varieties do not benefit your health. Even if you get those healthier versions, grapeseed oil is not great for high heat applications because of its high amount of polyunsaturated fatty acids. 

Cottonseed Oil

According to a 2014 report, the cotton plant contained natural toxins, specifically gossypol. High concentrations of free gossypol may cause acute clinical signs of gossypol poisoning. Some of these symptoms include impaired body weight gain, respiratory distress, apathy, weakness, anorexia, and death after several days. Gossypol can also impair immune function, as well as cause issues in both the male and female reproductive systems. Cottonseed oil is also high in saturated fat and only contains a small amount of monounsaturated fat.

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Chia pudding is both an energizing snack and a filling breakfast. Not only is it delicious, but it’s one of those recipes that you can customize to get specific flavors. Such is the case for this apple pie chia pudding, which is honestly the perfect breakfast for fall.

Chia seeds are nutrient superstars that contain beneficial antioxidants, omega-3 fatty acids, soluble fiber, vitamin C, and protein. They also contain iron, calcium, and anti-aging benefits. Load up on these nutrients by indulging in this sweet treat that you can enjoy guilt-free.

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In order for the body to fight off bacteria, viruses, and infections, the immune system needs to function like a well-oiled machine. If you fail to take the necessary steps to optimize immune function, you increase your risk of contracting countless viruses or developing infections. Getting enough rest, reducing stress levels, drinking elderberry tea, and exercising can benefit the immune system, but so can eating enough of fatty acids. 

There are two categories of immune cells: cells of the innate and cells of the adaptive immune system. The cells from the innate immune system (basophils, macrophages, neutrophils, and natural killer cells) are the first line of defense for your cells. These innate immune cells act quickly, whereas cells from the adaptive immune system have delayed activation. The reason for this is because they have a higher level of specificity, i.e. they assess the situation and pinpoint what they need to defend, for example, a foreign pathogen. Both innate and adaptive immune cells coordinate and work to keep the body safe, but they need dietary assistance for optimal function. This is where fatty acids come into play. 

The Role Of Fatty Acids In The Immune System

Various micronutrients like vitamin D, and macronutrients like fatty acids impact the immune system. In fact, scientists have examined the interaction with polyunsaturated fatty acids and immune cells for decades, with a specific interest in omega-3 fatty acids. As it turns out, there are nutrient-sensing receptors in cells in the immune system. They contain free fatty acid receptors (FFARs), protein-coupled receptors, and metabolite sensing receptors. While researching fatty acid receptors in the immune system, scientists found that omega-3 fatty acids signaled FFARs. In doing so, omega-3s helped control inflammatory responses and regulate the immune and metabolic systems. 

Both omega-3 and omega-6 fatty acids have an important role in immune-regulatory functions. They respond to FFARs and they help to increase the number of T-cells, which are white blood cells that help to fight off pathogens. One study examined subjects who regularly consumed omega-3 fatty acids from plant-based sources. The results indicated that omega-3s stimulated T-cell proliferation. If T-cells cannot function properly, they cannot properly scan for cellular abnormalities. T-cells also help to activate other immune cells, protect the body against autoimmune diseases, eliminate cancerous cells, and kill bacteria-infected cells.

How Fatty Acids Reduce Inflammation

One of the primary benefits of omega-3 fatty acids is that they help to reduce inflammation or inflammatory-related disorders. For certain inflammatory disorders, omega-3s help to modulate macrophages (cells from the innate immune system). This helps to increase the secretion of cytokines and chemokines, which help to regulate inflammatory disorders. Omega-3s exhibit anti-inflammatory properties on macrophages, benefitting the body in two ways. If you have an inflammatory condition, omega-3s can increase the secretion of cytokines, which control the growth and activity of other immune and blood cells that control inflammatory responses. Additionally, omega-3s can decrease cytokine production if macrophages are infected or inflamed. 

How To Add Healthy Fats To Your Diet

There are many ways to increase your omega-3 intake. Some people choose to use supplements, but many plant-based foods contain beneficial fatty acids, including linoleic acid (omega-6) and alpha-linoleic acid (omega-3). Most people eat too many omega-6 fatty acids, which can increase inflammation, so it’s more beneficial to focus on increasing omega-3 intake to boost T-cell capability. Plant-based foods that are rich in omega-3 fatty acids include: 

• Flax Seeds: flax seeds contain 3,600 mg of omega-3s in just two tablespoons.
• Hemp Seeds: roughly 80% of hemp seeds are comprised of omega-3 and omega-6 fatty acids, so you get a ton of omegas in a small amount of hemp seeds.
• Beans: all beans, especially mung beans, have 15 times more omega-3s than they do omega-6s. If you need to increase your omega-3 intake, add more beans to your diet. 
• Seaweed: seaweed, like wakame, is an excellent source of omega-3s, containing 52 mg in just one ounce. Not to mention, seaweed is also an excellent source of iodine. 
• Chia Seeds: these seeds may be small, but they sure are mighty. One tablespoon of chia seeds delivers 2,282 mg of omega-3s and 752 mg of omega-6s. 
• Cabbage: this cruciferous vegetable packs 208 mg of omega-3s and 62 mg of omega-6s in just one cup. 
• Winter Squash: from butternut and kabocha to acorn and pumpkin, winter squash are excellent sources of both omega-3 fatty acids and beta-carotene.

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Genetic and hormonal factors contribute to oily skin, which explains why some people have oily skin and others don’t. The battle to make your skin less oily never seems to end. You use homemade masks and products that help prevent oil production, but they never seem to do the job efficiently.

Before you freak out, please understand that you need some oil on the skin to help protect it from losing water. The sebum, which your skin secretes, consists of fatty acids, sugars, ceramides, and other compounds that provide antioxidant protection. It only becomes an issue when the skin produces too much sebum, which can clog pores and worsen acne.

Is There A Connection Between Oily Skin And Your Diet?

The short answer is: yes. The longer explanation is that any issue with the skin is typically attributed to an internal imbalance. Based off that statement, the food you eat can create imbalances in the body that affect sebum production, for example. Continuing to eat foods that cause the skin to produce more oils only worsens the condition of your skin. Alternatively, eating healthier foods can create more internal balance, which in turn improves the appearance and health of your skin.  

If you experience oily skin, consider eliminating the following foods from your diet, especially if you are prone to breakouts.

Refined Grains

Because of the extensive processing that refined grains go through, they are devoid of nutrients and fiber, which were present prior to processing. Pasta, cereal, rice noodles, breads, and more have high glycemic indexes, so you flood the body with glucose by eating those foods. Insulin increases androgen hormone production, leading to more sebum production, which creates more oil on the skin.

Dairy Projects (sometimes)

As we mentioned in the previous paragraph, high glycemic foods can increase sebum production. The amino acids in milk also promote the release of insulin and IGF-1, which can worsen acne. A meta-analysis of dairy intake for 80,000 people (aged 7 to 30) found that drinking one glass of milk or more per day increased the likelihood of acne development. It’s also important to note that each person processes dairy differently. People who are lactose intolerant or sensitive to dairy may be more prone to acne or oily skin than those without allergies or sensitivities.

Unhealthy Vegetable Oils

Most Westerners consume a disproportionate amount of omega-6 fatty acids to omega-3 fatty acids. Instead of the 4:1 ratio that it should be, it’s more like 10:1. While omega-6 fatty acids have their benefits in small doses, excess consumption can lead to pro-inflammatory responses, including inflammation-related acne. Most vegetable oils and hydrogenated oils contain omega-6s, so start replacing those vegetable oils with olive oil, avocado oil, coconut oil, or walnut oil, all of which are rich in omega-3s.

Alcohol

It’s time to lay off the sauce if you want your skin to be less oily. Alcohol pulls moisture from the skin, dehydrating it in the process. To compensate for the lost moisture, the skin produces more oil. Additionally, alcohol increases sweat production, which can clog pores and contribute to bacterial build-up. An occasional glass of wine won’t kill you, but drinking alcohol regularly will cause oily skin.

If you want to address oily skin or acne, it’s going to take more than a few topical treatments. Take a look at the bigger picture, which may include examining your diet, gut health, and more. As stated in this article, certain foods contribute to more oil production and inflammation. Focus on complex carbohydrates, probiotics, healthy fats, fiber, and other nutritionally dense foods if you want healthier skin.

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Whether you want to believe it or not, fat is an essential component of a healthy diet. Regardless of the diet you follow, you need an assortment of fats, but you need the right types of fats. The human body has the ability to make most fats, including omega-9 fatty acids, but it cannot produce omega-3s or omega-6s, which is why those are essential fatty acids.

When the body cannot produce something on its own, it is your responsibility to intake that nutrient from dietary sources. This is the case for omega-3s and omega-6s, both of which are polyunsaturated fatty acids (PUFAs). Omega-9s, which the body can produce on its own, are monounsaturated fatty acids (MUFAs). The omega number refers to how many carbons separate the methyl end of the fatty acid chain and the first carbon-carbon double bond. Omega-3 means the double bond is three carbons away, while omega-6 and omega-9 mean they are six and nine carbons away, respectively.   

Let’s Start With The 3s…The Omega-3s

Omega-3 fatty acids are some of the most important fatty acids to include in your diet. There are three primary types of omega-3s: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linoleic acid (ALA), which is the most common omega-3. Most research surrounding omega-3s has to do with benefiting heart health and improving overall brain function. According to several studies, omega-3s help the heart beat steadily, reducing the likelihood of irregular rhythm. Omega-3s also play major roles in fighting inflammation, supporting brain health, boosting brain development in infants, decreasing liver fat, and promoting healthy bones. A deficiency in omega-3s can contribute to chronic conditions like diabetes, heart disease, and obesity. Find omega-3s in the following foods:

• Flaxseeds and flaxseed oil
• Leafy green vegetables
• Walnuts
• Chia seeds
• Brussels sprouts
• Hemp seeds
• Pumpkin seeds
• Seaweed
• Spirulina
• Edamame

What’s The Sitch With Omega-6?

As we mentioned earlier in the article, omega-6 fatty acids are polyunsaturated fatty acids that you need to obtain from dietary sources. The body uses omega-6s for energy. The most common form of omega-6 fat is linoleic acid, which can be converted into arachidonic acid (ARA), a longer omega-6 fat. Just like EPA, ARA also produces eicosanoids, which are beneficial for immune health and inflammation, but the ones that it produces are more pro-inflammatory. For many people who follow Western diets, they consume far more omega-6 fatty acids than omega-3 fatty acids. In fact, most Westerners consume a 10:1 or 50:1 ratio of omega-6s to omega-3s, when the healthy ratio is 4:1. Failing to consume a harmonious balance of omega-3s and 6s can result in chronic inflammation or inflammatory-related diseases.

Healthy sources of omega-6 fatty acids include:

• Edamame
• Walnuts
• Sunflower seeds
• Peanut butter
• Avocado oil
• Almonds
• Cashews
• Pumpkin seeds

Unhealthy sources of omega-6 fatty acids include:

• Corn chips
• Fast food
• Cake
• Cured meats
• Creamy canned soups
• Tofu
• Corn/vegetable oil

It’s Time For Omega-9

Omega-9s are known as monounsaturated fatty acids because they only have one double bond. The most common form of omega-9 is oleic acid. It’s important to understand that omega-9s are not essential because the body can produce them. In fact, omega-9 fatty acids are the most prevalent fats in bodily cells. Several studies have shown that monounsaturated fatty acids help to reduce plasma triglyceride levels and low-density lipoprotein (LDL) cholesterol. Other studies found that people with more monounsaturated fats in their diet had better insulin sensitivity and reduced inflammation, especially when compared to diets rich in saturated fats. Food sources of omega-9 fatty acids include:

• Almonds
• Cashews
• Olive oil
• Walnuts
• Almond oil
• Avocado oil
• Peanut oil

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The fern is a common household plant that adds a rainforest or jungle-like vibe to your indoor space. For this article, we aren’t concerned with those ferns; rather, the focus is on fiddlehead ferns, which produce curled fronds that resemble the heads of, you guessed it, fiddles. Why complicate the name when you can call it like you see it, are we right?

What Are Fiddleheads?

Fiddlehead ferns are only available in the spring and they are foraged from woodsy areas in both Canada and the United States. You don’t want to harvest a bunch at once because a mass harvest can cause the rest to die. Upscale restaurants can’t wait for spring, when they get to feature them on seasonal menus. Since fiddleheads are extremely delicate, a light blanch, steam, or sauté is all the cooking you need to do. They have a grassy, nutty flavor and they are rich in a wide variety of nutrients.

Nutritional Value Of Fiddleheads

Fiddleheads contain a balanced mixture of omega-3 and omega-6 fatty acids, making them beneficial for heart health. When it comes to vitamins, they are replete with vitamins A & C, two antioxidants that help fight free radicals in the body. Fiddleheads also contain iron, copper, manganese, potassium, and magnesium. Continue reading to see what they can do for your health.

They Benefit Your Hair

It’s natural to lose about 100 strands of hair per day, but you don’t want to think about losing more than that. Those are you precious strands! Since pattern baldness is the most common form of hair loss, especially for men, get ahead of it by consuming foods that are rich in vitamin A. A half-cup of fiddleheads contains 72% of your recommended daily intake (RDI) of vitamin A, which supports the secretion of sebum, a substance that prevents your hair from breaking. Make sure that you don’t over-consume vitamin A, though, as too much can contribute to hair loss.

They Help Regulate Blood Pressure

About one in every three American adults has high blood pressure. Many people take high blood pressure medication, but research shows that consuming potassium-rich foods can help naturally lower blood pressure. Potassium works to lower blood pressure by decreasing tension in blood vessel walls and it helping the body expel sodium through urine. Fiddleheads contain 10% of your RDI of potassium per 100 grams,, and the RDI of potassium for the average American adult is about 3,500mg to 4,700mg. Adults with blood pressure over 120/80 should add fiddleheads and other potassium-rich foods to their diet.

They Boost Immune Function

Fiddleheads are excellent sources of vitamin C, a powerful antioxidant and micronutrient supports the immune system. A half-cup of fiddleheads contains 44% of your RDI of vitamin C. Studies have shown that vitamin C works to help the body fight off foreign invaders by supporting both the innate and adaptive immune system. Over 50 years of countless research studies illustrate that vitamin C is an essential component to a healthy immune system, especially for immune cell function.

They Help Boost Energy Levels

When it comes to balanced energy levels, you can’t just turn to caffeine and think you’re doing right by your body. The food you eat has a direct correlation to your ability to sustain energy throughout the day. Fiddleheads contain two minerals that help boost energy levels: zinc and manganese. Zinc helps to convert the energy of food into energy for work and physical function. It is common for someone to experience lethargy or fatigue when they lack sufficient zinc levels. The body uses manganese to generate energy, but it also helps you build stronger bones and a healthier immune system.

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