Best oils for skin health

From restorative rosehip to multi-talented lavender, there are numerous skin-saving botanicals that have been smoothing, plumping and healing skin for generations. Here’s how to incorporate plant oils into your daily skincare routine. And this is not restricted to those with dry skins as many skin types can benefit from soothing natural oils.

Natural oils, such as coconut oil, shea butter oil, and olive oil, have been used for skin care and hair care for centuries. Generation after generation have touted them for various moisturising, protective, and antibacterial qualities. With the growth of the modern cosmetic and wellness industries, these deceptively simple substances have often been overlooked, but they’ve had a bit of a resurgence in the public eye over the last decade, as people strive to find additive-free, affordable, and effective products.

But which oils should you use, how should they be used and what’s the difference between them?

1. Coconut Oil (Cocos nucifera)

Coconut oil is easily absorbed into the skin and is known to have many health benefits, including vitamins E and K, as well as its antifungal and antibacterial properties. The one big exception? Along with cocoa butter, coconut oil is likely to cause breakouts. In general, coconut oil is a great option for almost everybody, except if you have oily skin and you're acne prone, it's probably not advisable to use it on the face. In a study published in the journal Dermatitis, researchers found coconut oil was better than olive oil at moisturising skin when used in a carrier. Remember to look for cold-pressed, unrefined coconut oil for your face or skin care.

2. Olive Oil (Olea europaea)
Olive oil doesn’t typically trigger allergic reactions but for the best results, be sure to opt for the extra-virgin variety. Olive oil contains vitamins A, D, E, and K, and some research, such as a study published in October 2016 in the journal Nanomaterials and Nanotechnology, it offers scientific evidence of its potential as a moisturiser. With its heavy consistency, it is a great choice for an all-body application. You may even want to try an olive oil cleanser or bar of soap for a clean that won’t dry out your skin. Olive oil for face can be particularly helpful in overnight masks designed to deliver intense moisture to skin while you sleep.

3. Sunflower Seed Oil (Helianthus annuus)
Sunflower seed oil is widely available, high in vitamin E, and absorbs easily into the skin, making it an excellent choice as a natural moisturizer. One study, published in January-February 2013 in the journal Paediatrics  and Dermatology, found that in infants sunflower oil better protected the skin’s barrier and didn’t cause or aggravate atopic dermatitis (a form of eczema), as compared with olive oil.

4. Shea Butter (Butyrospermum parkii)
Derived from the nuts of the African shea tree, shea butter is a tallow-like substance that is commonly found in a solid form, but it melts at body temperature, and is sometimes used as a moisturiser and hair product, even patients with hyperallergenic conditions and sensitivies rarely have allergic reactions to it. Unrefined, organic shea butter can also be combined with olive oil or coconut oil to create a smoother texture for application.

5. Jojoba Oil (Simmondsia chinensis)

Jojoba is native to Mexico and the American Southwest, where its oils have been extracted from its seeds and used medicinally by Native American tribes. There are very little reports of in the way of allergic reactions to [jojoba] as well which makes it an ideal choice for skin health. In a review published in December 2013 in the Journal of the Italian Society of Dermatology and Sexually Transmitted Diseases, researchers found jojoba oil may have anti-inflammatory and wound-healing effects, among other skin benefits.

6. Almond Oil (Prunus dulcis)
Made from pressed raw almonds, almond oil is full of health benefits, such as vitamin E, zinc, proteins, and potassium. It has a lighter texture than olive oil and shea butter, which many find appealing to use on the face. But sweet almond oil can result in allergic responses, so it is recommended that it be avoided if you have sensitive skin.

7. Grape Seed Face Oil (Vitus vinifera)

This non-fragrant, lightweight plant oil comes from grape seeds, typically those that are by-products of winemaking. Its very low saturated fat content gives this oil a lightweight, fluid texture. Grape seed oil has a high content of vitamin E, one of the reasons it’s such a good antioxidant. It also contains several phenolic antioxidants (like resveratrol). Grape seed oil’s benefits apply to all skin types, but its lighter texture makes it especially great for normal to slightly dry skin or dry areas of combination skin. Like most plant oils, grape seed oil delivers smoother, softer, more radiant skin. Its antioxidant content strengthens skin’s resilience to pollution and other environmental pollutants. Grape seed oil for face is a key player in many natural skin care products, as well as those designed for very dry skin.Containing vitamin E and essential fatty acids, grapeseed oil is lightweight compared with other natural oils. It also offers antioxidant, antimicrobial, and anti-inflammatory properties.

8. Rosehip (Rosa rubiginosa)

The benefits of rosehip oil for your skin are many and varied. It is famed for its restorative powers, which is due, in part, to its high fatty acid content: namely linoleic and (more unusually) alpha-linoleic acid. Perfect for ageing skin, these lipids play an essential role in the defence and regeneration of skin cells. Rosehip oil also contains anti-ageing vitamin A in the form of trans-retinoic acid. While less potent than prescription and over-the-counter retinoids, there is evidence to suggest that rosehip oil can help to reduce the appearance of scarring, age and sun pigmentation, and even soften fine lines. Look out for cold-pressed varieties: this means the rosehip’s goodness hasn’t been degraded by heat during the extraction process. optimistic about its potential use for this purpose. There have been no documented reports of allergic reactions to grapeseed oil and it definitely has a number of phytochemicals that have antioxidant benefits too.

How to use rosehip oil: To restore skin while you sleep, apply rosehip oil directly each night to fine lines, pigmentation and scarring.

9. Calendula (Calendula officinalis)

Calendula’s skin-saving benefits are thanks, in part, to its high carotenoid content. Responsible for the calendula’s bright yellow flower, this pigment is also a potent antioxidant that helps prevent epidermal damage by reducing the effects of free radicals (or pollutants) from the environment, on our skin.

How to reap the benefits of calendula oil: As part of your skincare routine, add a drop of calendula oil to your morning moisturiser for a pollution-protective boost.

10. Argan (Argania spinosa)

While argan oil most commonly used in the UK as a hair oil, in its native Morocco, argan oil is relied upon to protect the skin from the dry desert winds. Rich in the hydrating and skin-smoothing natural form of vitamin E (d-alpha-tocopherol), argan oil protects sensitive, redness-prone skin from the cooler elements of autumn.

How to use argan oil: From the face to the cuticles, liberally apply this lightweight oil to any areas of commonly exposed skin.

11. Lavender (Lavandula angustifolia)

While lavender oil is most often cited for helping heal infections and inflammatory disorders, one of its most precious beauty benefits is its sleep-inducing properties. While we would never recommend putting lavender oil directly onto your skin (it stings!), the real trick to radiant skin is getting a good night’s beauty sleep – and this multi-functional oil can certainly help with that. Clinical studies have demonstrated that lavender oil can increase and decrease the percentage of slow-wave and REM (rapid-eye movement) sleep respectively. This not only results in vigour the next morning, but also in the brighter, plumper and more rested-looking skin.

How to use lavender oil for sleep: Sprinkle a few drops of lavender oil onto a tissue and tuck into your pillowcase for a restful night’s sleep.

12. Chia Seed Face Oil (Salvia hispanica)

Chia seed oil comes from the tiny seeds of the chia plant. It’s primarily known as a nutritious food, but it has numerous benefits for skin, too. Chia oil delivers omega-3 fatty acids to skin along with phenolic acids and isoflavones, two potent sources of antioxidants. The omega-3 oils calm and hydrate while the antioxidants visibly reduce signs of aging and stress, all without a heavy, “coated” feel. Chia oil also contains proteins that can help bind moisture to skin. Chia seed oil is great for all skin types, even blemish-prone or reddened skin. Given the calming nature of the omega-3 fatty acids, you should see a more unified skin tone that becomes less reactive to external assaults. And, of course, your skin will feel softer and smoother, and look more vibrant.  Chia seed oil for face makes a great complement to many skin care products, including booster the soothing and hydrating properties of those containing omega fatty acids.

13. Evening Primrose Face Oil (Oenothera biennis)

Evening primrose oil is obtained from the seeds of a flowering plant. It has a fluid, silky texture thanks to a high concentration of the omega-6 fatty acid gamma-linolenic acid (GLA). The omega-6 fatty acid in evening primrose, plus other fatty acids and a range of antioxidants led by vitamin E, work to balance skin’s reactive tendencies, calming its surface to reveal a smooth, even, and younger appearance. Evening primrose oil is great for all skin types, but especially good if your skin is showing signs of aging and if you’re struggling with sensitivity. In a word—calm. Your skin will take to evening primrose oil’s GLA content and, in seemingly no time, begin to look and feel more like normal skin.

Because of its soothing properties, evening primrose oil for face can be a great additional to toners designed for dry to very dry skin.

References:

• Journal of Food Science and Technology, August 2016, pages 3206–3214
• AAPS Pharm SciTech, August 2016, pages 863–871
• Nutrition and Metabolic Insights, August 2016, pages 59–64
• Indian Journal of Dermatology, May-June 2016, pages 279–287
• Annals of Dermatology, December 2014, pages 706–712
• International Journal of Dermatology, January 2014, pages 100–108
• Journal of Italian Dermatology and Venereology, December 2013, pages 687–691
• Pediatric Dermatology, January-February 2013, pages 42–50
• International Journal for Vitamin and Nutrition Research, 2009, issue 3, pages 152–165
• Journal of Agricultural and Food Chemistry, June 2008, pages 3945–3952
• Journal of Cosmetic Dermatology, June 2007, pages 113–118
• Plant Physiology, September 2000, pages 243–252

Non-Toxic Solutions for Healthy Nails

Toxic chemicals can proliferate in nail care. There are plenty of gentle, non toxic alternatives you can try to ensure that your next pedicure is both safe and attractive.

Massage, file, moisturise, paint. Who doesn't love a good pedicure? But today, even mainstream media is calling attention to the potential dangers of conventional nail products and treatments; In May 2015 the New York Times article entitled "Perfect Nails, Poisoned Workers" reported on the health issues manicurists and other salon workers had experienced, including everything from allergies to miscarriages to cancer. As a result, more people are waking up to the risks of caustic treatments and conventional products. While the chemical-based nail salon biz is still big (and many of these treatments and products that line the shelves of conventional retailers are made with caustic chemicals), the good news—and yes, there is good news—is that we need not forgo our nail treatments entirely. In fact, innovative natural brands are giving us even more reasons to enjoy a mani or pedi by using ingredients that are actually healthy for you and your nails.

Healthy Nails Tips
Thanks to products like these, we can more easily dodge harmful ingredients. But even before a product touches your nails, it’s important to incorporate natural ingredients into your nail regimen. By focusing on nurturing the skin and nails with natural products, the nails grow faster and stronger. Before trying your new non-toxic paint, give your nails a detox; let them go polish free and regularly apply a simple, natural at-home treatment to restore their strength.

Massage oils are high recommended these would include neem, coconut, jojoba or even olive oil - incorporate into the nail and cuticle regularly. Additionally, if you’re eating a  well balanced diet and taking care of your nails, you can avoid nail strengtheners entirely.

A nail-boosting diet
Taking a look at your nails (literally) can help you pinpoint more nail-healthy practices you should try, starting with what you put in your body. An iron deficiency, for example, can cause dry skin and brittle nails, indicating you may need to increase your dietary protein or consider taking a protein supplement.

Other signs of deficiencies: Lines or white spots on nails may be a sign you need to up your zinc intake; increase zinc to at least 8 mg daily from foods such as oysters, crab, beef, beans, nuts, chickpeas and dark-meat poultry, or take a zinc supplement. Also, splitting or peeling nails are simply crying out, for hydration a sure sign of lack of water. Therefore drink plenty of water and supplement with healthy fats (omega 3 and 6 essential fatty acids - read my blog post on advice about fats here: http://yaso-shan.blogspot.co.uk/2012/07/the-fats-of-life.html), such as gamma-linolenic acid. The body is smart—it will heal itself if given the chance to be chemical free.

Making the most of natural skincare products

The world is waking up to natural skin care. In recent years there's been resurgence in less-invasive treatments that revive skin, hair, and nails and make humans look human again. This new era of beauty focuses on the nude, the natural, and a high-tech, low-risk beauty, where organic products, science and technology intersect to deliver minimal-downtime results that are seemingly produced by nature.

Natural Balance
The skin produces its own natural moisturiser, called sebum, a mixture of fatty acids, alcohols and esters which keeps the skin from drying out. Sebum production is maximum around puberty, and decreases with age. It is important that the correct amount of sebum is produced: over-production creates what we call ‘oily skin’, while under-production creates ‘dry skin’. If the skin is -constantly dried out with overuse of soaps, it simply ¬stimulates the production of sebum, resulting in oily skin. Balance in all things please!

Hydrolats (Floral Waters) for Natural Toning
Hydrolats are the waters produced when you distil plant material. They contain many important and nourishing water-soluble plant compounds, and are safe, gentle and nourishing. Hydrolats have a pH value which is perfect for skin care, most being in the range 4-6. The combination of the nourishing plant compounds combined with a perfect pH value makes them a perfect natural skin toner.

Oils for Natural Moisturising
It is an unfortunate fact that if you put the two words ‘skin’ and ‘oil’ together, the reaction is not good. We think of oily, unsightly skin, pimples, acne, scars... Yet it is the oil in skin which keeps it soft, youthful, supple, moist, and healthy! Many vegetable oils contain a range of wonderful ¬nutritious compounds that help keep the skin healthy, vital and soft. They are an important source of vitamins, minerals, and the essential fatty acids which are so vital for general health and well-being, especially in skincare.
Vegetable Oils in Ancient Cultures
The value of vegetable oils has been recognised over centuries by traditional cultures. They have been used for skin hygiene, protection, and beautification in conditions and climates far harsher than our own, because of their superb regenerating qualities.

What are Essential Fatty Acids?
Despite a slightly unpromising name, essential fatty acids (EFAs) are wonderfully healthy compounds required by the body for a range of vital functions. Furthermore, they cannot be synthesised by the body, and therefore must be obtained externally. Examples of EFAs are linoleic and linolenic acid, and their metabolites such as GLA, and DGLA. The compounds known as omega-3, -6, -9 etc are all EFAs. Deficiency in these EFAs can lead to problems such as heart disease, stress, poor skin tone, liver ¬problems, susceptibility to infections, etc. Many of these vegetable oils are perfect natural sources of EFAs.

pH perfect
Did you know that your skin is naturally slightly acidic? Healthy skin has a pH value of between 4.5 and 6.8 (pH is a measure of acidity with 1 being very acid, 7 is neutral, and 14 highly alkaline). Any product which is ¬alkaline (and there are many on the market) will strip the skin of its acid mantle, leading to the possibility of -infection and over-production of sebum.

Your Skin is Incredible
Your skin is simply incredible! It is the largest organ in the body, performing a multitude of functions: it protects the body from dirt, minor injuries, bacteria, and chemicals; it absorbs helpful compounds and eliminates unhelpful ones; it regulates temperature, and provides sensation, responding to both pain and pleasure. Your skin continuously renews itself as well. New skin cells are constantly being created at the deepest level, and they gradually work their way out to the surface, changing their structure and function as they do so, before being shed. This whole cycle takes about a month — so each month you have a completely new skin!

There are many benefits associated with using all natural skincare products on your skin, from improving the health of your skin to contributing to a safer environment. By avoiding harmful ingredients found in regular skincare products you will help decrease your chances of redness, irritation and breakouts, along with severe allergic reactions. In addition, you are putting fewer toxic chemicals into the environment and water, contributing to a safer and cleaner environment.

Facelift Foods

No need for needless surgery and expensive cosmetic procedures to defy the signs of ageing - nature has bestowed upon us an amazing array of foods to combat wrinkles and to maintain a youthful glow. Every single cell in the body is built, maintained and repaired by the materials supplied from the daily diet. Food really is the ultimate key to healthy, beautiful and radiant skin that defies ageing and quite possibly something that can reverse the signs of ageing. However, making sure that the correct ingredients are supplied on a daily basis can be somewhat of a challenge given the demands of modern living and the endless assault on the skin by the elements, not to mention the modern diet. Luckily, there are many foods that can reverse the damage or prevent it in the first place.
Previously, it was thought that ageing was largely a genetic influence with seemingly very little that one could do to limit or delay that process. The fashionable trend was to resort to cosmetic surgery (at great expense) by a skilled surgeon and a distorted ageing of the face and the rest of the body with time. now, however, the latest research reveals that genetic factors are only a small part of this ageing with a bigger influence being played by our environment (eg. pollution, sun damage), lifestyle factors (eg. smoking, drinking) and diet. Good news for those who are needle shy and lacking in coffers!
I have previously written about free radicals and antioxidants (http://centella-skincare.blogspot.co.uk/2013/08/cardinal-rules-for-wrinkle-free-skin_28.html) - they play a large part in how cells age and decay. Oxidisation to a skin cell is like rusting to a car; the slow decaying process caused by reactive oxygen molecules. There is also the formation of wrinkles caused by collagen fibres in the skin linking together, these cannot be undone; the only cure is prevention with a diet that inhibits this 'cross-linking' of collagen.

The sugar connection

There are many studies to support the idea that sugar in the diet is a major cause of wrinkles and skin ageing. Dietary sugars cross-link collagen fibres together in a process referred to as glycation. It is this glycated collagen (Advanced Glycation End-Product or AGE) that causes accelerated ageing. Collagen is responsible for giving skin its firmness, resilience and smoothness therefore cross-linked collagen is a definite no for youthful looking skin. Unfortunately, some foods already contain these AGEs so every time they are consumed, there is an addition of AGEs to the body. Current research shows that even the same food cooked in different ways can become an age accelerator for example, simple boiled rice has an AGE factor of 1 whereas crispy rice cereal has an AGE factor of 220 which is infinitely higher. Lacking important nutrients in the diet could also act as a double whammy to the skin ageing process, for instance, being short on zinc, vitamin B complex can accelerate cellular decay, not to mention the host of deficiency symptoms of all the vitamins and minerals if intake is inadequate.
So what can be done about preventing this ageing or at the very least delaying it? Take a look at the top 10 foods identified to be of most benefit in skin health and anti-ageing.....

Top 10 Facelift Foods

1. apples - very rich in a well documented anti-ageing phytochemical called quercetin. This antioxidant is a flavonoid with research to support its rejuvenating effect on skin cells.
2. mangoes - high in vitamin A, vital for skin health. Also rich in vitamin C which is another key skin nutrient.
3. avocadoes - rich in one of the key skin nutrients; vitamin E which can absorbed easily and readuily into the skin (hence the popular reason why it is included in so many skincare products)
4. hemp seeds - rich in essential fatty acids which boosts skin suppleness by preventing them from drying (and hence ageing from damage and wrinkles)
5. pumpkin seeds - high in the mineral zinc which is necessary in the biological fight against cellular decay. They also contain essential fatty acids and vitamin E, making them a great beauty food.
6. grapes - the skins of grapes contain a very powerful antioxidant called resveratrol which has been shown to be effective in the war against those skin-ageing 'free radicals'. Resveratrol plays a key part in mopping up these free radicals which cause oxidative damage to cells, one of the main causes of ageing at a cellular level. 
7. garlic - the wonders of this herb are too long to mention in this blog alone but suffice it to say that is is incredibly effective as an anti-ageing ingredient. It is high in organic sulphur compounds; sulphur being renowned for its reputation as a beauty mineral. Taken as a supplement, it has also been shown to raise skin-plumping collagen levels (which sadly slows down in production rate with age)
8. spices - cinnamon, cloves and ginger have been shown to inhibit AGE cross-linking collagen which is all good news for keeping skin youthful.
9. nuts - especially brazil nuts, cashews and almonds which are all rich in anti-ageing arginine (an amino acid). Arginine improves the appearance of skin, hair and nails as well as collagen production.
10. cacao - the tastiest of all the anti-ageing nutrient. Raw cacao (chocolate) is very rich in quercetin and arginine (two of the most important anti-ageing molecules.

For more information on facelift foods visit Star Khechara's homepage: http://www.starkhechara.com/ 

Must-have fats for skin health

There has been much adverse publicity on fats but they are vital to health and well-being. The confusion has arisen due to the type of fats that are consumed and the imbalance in what we eat far too much of. Modern diets contain a disproportionate amount of saturated fats, trans fatty acids (or trans fats for short) and hydrogenated fats. The body requires a certain amount of saturated fats although we are currently eating too much of these. Saturated fats in their natural form are found mainly in animal fat although fried foods also contain a high quantity of these depending on how they are prepared. Trans fatty acids and hydrogenated fats are not found naturally and the body is not designed to process these. As a consequence, they accumulate in the body and can cause ill health through toxic build up. These unhealthy fats are found in most processed foods (eg. biscuits, cakes, crisps, chocolates etc..) and fast foods (eg. take away foods).

In addition to saturated fats (in moderation), other healthy fats are the essential fatty acids (omega 3, 6, and 9) are found in fatty fish and some vegetarian sources such as flaxseeds. So let’s look at these in more detail…

Fatty acids intake:

There has been a lot of media coverage on the subject of the essential fatty acids and how good they are for you. We are apparently not getting enough of these nutrients from our diet due to the appalling standards of the ‘western diet’ having too much of the unhealthy saturated fats, hydrogenated fats and refined sugars. To understand the true importance of essential fatty acids, it is perhaps best to start at a description and their function in the body.

The essential fatty acids (EFAs) are a vital part of our diet because they cannot be made by the body, so they need to be obtained from the diet. In this sense, they are referred to as ‘essential’. They are a group of fats (lipids) and make up some of the most important parts of our body especially the brain, hence the term ‘brain food’. There are 2 types of essential fatty acids that are important – omega 3 and omega 6. There is also omega 9 but this is not technically essential as the body is capable of making it provided there are enough of the other EFAs in the first place. The EFAs are needed by the body in certain proportions; more is needed of the omega 3 than the 6. Omega 3 is found in flaxseed oil (flaxseed oil has the highest omega 3 content of any food), flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.), canola oil (cold-pressed and unrefined), soybean oil, wheat germ oil, salmon, mackerel, sardines, anchovies, albacore tuna, and others.

Omega 6 is also found in flaxseed oil, flaxseeds, flaxseed meal, hempseed oil and hempseeds. Other sources include grapeseed oil, pumpkin seeds, pine nuts, pistachio nuts, sunflower seeds (raw), olive oil, olives, borage oil, evening primrose oil, black currant seed oil, chestnut oil, chicken, amongst many others. It is important to avoid refined and hydrogenated versions of these foods. Other sources must be checked for quality as they may be nutrient-deficient as sold in stores. These include corn, safflower, sunflower, soybean, and cottonseed oils which are also sources of omega 6, but are refined and may be nutrient-deficient..

Omega 9 is found in olive oil (extra virgin or virgin), olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazelnuts, macadamia nuts, etc. One to two tablespoons of extra virgin or virgin olive oil per day should provide sufficient omega 9 for adults. However, the "time-released" effects of obtaining these nutrients from nuts and other whole foods is thought to be more beneficial than consuming the entire daily amount via a single oil dose. I have discussed at length the benefits of argan oil in a previous post (Dec 2011); I is a natural oil from Morocco that is gaining in popularity in the West – please remember to only purchase products that are ethically sourced.

For a clear mind, a healthy body and efficient use of energy, the essential fatty acids are a vital part of the diet. They also have other health benefits such as maintaining the suppleness of the joints, offering some protection against heart disease and general all round health. They also ensure a healthy circulation and immune system amongst other important functions that are too many to mention here. There is conflicting information however, as to their usefulness in pregnancy. Concern is really over the mercury levels in fatty fish, which is a good dietary source of omega 3 fatty acid. However, given that EFAs are vital to the growing baby (brain & spinal cord development) it should not be avoided. If concerned, an alternative choice could be to try vegetarian sources (such as flaxseed or hemp seed oil) or take supplements made from algae sources as these pose no dangers for pregnant women. Taking these supplements in moderation is always the sensible approach and if in doubt, it is best to seek advice from a herbalist or a nutritionist.

Given that in the West, over 40% of our calories come from processed and hard fats, it is worth taking a closer look at our diets and answering some important questions:

Q. Are all natural fats good?

A. In a nutshell, yes! Natural food sources are always good for humans – the problem has always been one of excess. Our bodies haven’t changed much over the evolutionary period but our diets have and the manner in which we process food for human consumption has made foods almost unrecognisable from its original form. Fats (even saturated fats) are essential for human health. They are important in a diverse range of bodily functions such as nerve conduction, brain development (especially in growing children), important for the absorption of fat-soluble vitamins, as a storage facility (eg. oestrogen is stored in our fat reserves), for insulation and for protection. Not to mention the fact that fats provide important building blocks for other structural, nutritional and functional components of the body.

Q. How are natural fats made unhealthy?

A. Natural fats in foods are made unhealthy by processing. Simply put, with the exception of butter and lard which are from animal sources, all natural fats from plants are liquid at room temperature and have a limited shelf life before they goes rancid. Therefore, to increase the shelf-life of such oils and to make them solid which are convenient, food manufacturers alter their chemical configuration in a process known as hydrogenation. The fats are then referred to as hydrogenated fats (look out for them on any food label and it’s surprising how many processed foods contain them). Whilst this process extends the shelf-life of our foods, unfortunately, it also alters the EFAs in any natural fats by converting them to trans-fatty acids (trans fats).

This is disastrous for the body in that it cannot process these fats and therefore they linger in the body leading to increased risk of all sorts of diseases such as cardiovascular disease. Look out for hydrogenated fats in margarine, breads, cakes, biscuits, instant soups, chocolate bars, deserts, crisps, convenience foods and peanut butter.

Another way of making natural fats unhealthy is by frying. EFAs are heat-sensitive and therefore frying will destroy the most susceptible components of them. Frying converts healthy, natural oils into unhealthy, toxic ones, increasing the risk of heart disease and cancer. If foods need to be fried, always supplement the diet with additional sources of EFAs in their natural form. Equally, food manufacturers also refine many of the natural oils and remove their distinctive odours which are characteristic of pure, natural oils. They also remove their colours. The extent of this refining renders all natural oils devoid of any nutritional benefit. Go for cold-pressed, extra virgin oils which may be more expensive but it is infinitely healthier than the cheaper, refined alternative.

Q. How do you tell if there are ‘hidden fats’ in foods?

A. All processed foods are a minefield of ingredients. We are utterly reliant on legislation (not all of which is adhered to) and the integrity of food manufactures to provide adequate and honest food labelling. They should by law list all ingredients so fats should be easily spotted. It’s amazing how fats somehow find their way into the least expected food items (where one wouldn’t think to find it). Hidden fats are so-called because they don’t appear to be fried or dripping in fat. But many foods contain them eg. chocolate, cakes, crisps, pastries and all processed foods. The only certain way to limit or avoid unnatural fat intake is to source your food carefully (this may require some research into which outlets and some homework into foods) and to cook your own food from natural ingredients.
 

Q. Is it healthier to buy low-fat foods instead?

A. Not necessarily as many of the so-called low calories foods are loaded with sugar (simply because removing fat from food can make it rather unpalatable and tasteless therefore manufacturers compensate by adding extra sugar, often refined). Excess sugar presents all sorts of other problems because it is changed into harmful forms of fat. It also limits absorption of EFAs, inhibits Vitamin C uptake, disrupts insulin function making regulation of blood sugar erratic and unstable, it increases the risk of blood clots (which has potential consequences such as raising cardiovascular risk, cancer risk and diabetes). Moreover, immunity is compromised with disruptions to mineral absorption and excess adrenaline secretion – this can have devastating metabolic consequences. Watch out also for extra salt in low-fat foods, again by a means of adding taste to compensate for the lack of it when fat is removed.

If you want to cut down on fat, simply eliminate all processed foods and reduce portion size as well as animal fat intake such as butter, lard and suet. Ensure that daily quotas of EFAs are met from vegetable/plant and fish sources. Always cook from fresh ingredients then you know for sure exactly what is in your foods.

Conclusion - The Fats of Life

Remember, natural, unrefined oils also contain a host of other nutrients such as phytosterols, antioxidants, lecithin and many other useful ingredients. In addition to a myriad of nutritional benefits, these minor ingredients also contribute to the flavour, smell, colour, consistency and character of the oil. Always store oils such as flaxseed, argan and hemp seed oil in the fridge as sunlight and exposure to air once opened will oxidise the EFAs in them making them go rancid and devoid of nutrients. They will also need to be consumed fairly quickly so make sure they don’t sit around in the fridge for months on end!

For specific medical conditions or for general advice on EFA intake, seek advice from a medical herbalist or a nutritionist: the College of Practitioners of Phytotherapy  http://www.phytotherapists.org/ or the National Institute of Medical Herbalists (NIMH) http://www.nimh.org.uk/