Food provides us with different types of fatty acids: saturated fatty acids (SFA), monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). Our body needs all these fatty acids but in different proportions, so we must choose our fats. And by that, of course, we mean all those that we use on a daily basis such as oil, butter, but also (and especially) those hidden in processed foods. Because it is often they, ultimately, which come to undermine the good balance of fatty acids.
To limit
• Saturated fatty acids: they are found in animal fats (meats, cold cuts, butter, milk, cheese, etc.) and in certain vegetable oils (palm oil, coconut oil, etc.) widely used in food industry. We need it, but in moderate quantities. In practice, we favor simple products, little or not processed, and we limit our consumption of industrial products (pastries, savory and sweet biscuits, prepared meals).
Preferred
• Monounsaturated fatty acids, contained inolive oil for example.
• Polyunsaturated fatty acids, including so-called essential fatty acids, the famous omega 3 and omega 6 which have a central role in the anti-aging shield. They allow the walls of our cells to remain flexible and thus promote cellular exchanges, a guarantee of health and good aging. Omega 6 is found in vegetal oils (corn, sunflower, soybean …) and omega 3 in fatty fish and their oils, rapeseed, camelina, walnut, soybean oil, in oilseeds and legumes, purslane, etc.
Choosing the right oil
Oils obtained by first cold pressing or bearing the designation “virgin” are to be preferred because the very high temperatures of certain stages of refining are harmful and denature the fatty acids in the oils.
