Macro means that it makes up the largest component of our nutrients. Protein, carbohydrates, fat, and water are macro nutrients. Fat is essential for energy and it supports cell growth. It helps to protect our organs and insulates our body. Fats help us absorb nutrients (fat soluble vitamins A/D/E/K are stored in our fat) and produce important hormones. It's pretty important. We don't just want to eat any ol' fat, we want to eat good fats.
You probably already know the difference between saturated and unsaturated fats. Saturated fats mostly come from animal sources and are solid at room temperature, yick! Unsaturated fats come from plant sources and are liquid at room temperature. Unsaturated fats further categorize into monounsaturated and polyunsaturated fats. These types of fats help lower risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) levels in our blood.
The super star of the polyunsaturated fats is the Omega-3. You've heard of her? Omega-3 fatty acids are especially beneficial to our heart, and decrease the risk of coronary artery disease. They may also protect against irregular heat beats and help lower blood pressure. This super fat is proving to have an anti-inflammatory effect which has a positive effect on many degenerative diseases.
Omega-3 fatty acids are found in fatty, cold water fish like wild salmon, anchovies, herring, and oysters, flax seeds, flax oil, walnuts, & egg yolks. Many people take a fish oil supplement to make sure they're getting what they need.
It seems counter intuitive to eat fat to lose fat, but including this essential nutrient in our diet is crucial to optimal health, and to weight loss. Including an ounce of walnuts with your morning snack will not only help you get your omega-3's it will also help you feel satiated through to lunch time. Be picky about your fat, you don't want any old fat - you want healthy fats! And now you know.
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