Nuts and seeds are great sources of the
A diet high in dairy foods has been linked to intolerances and mucus development. We need calcium in our diet, but sufficient calcium is easily available from many non-dairy sources. All green vegetables contain calcium, as do all nuts, legumes and beans. Raw sesame seeds and most fruit also contains calcium.
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All fats are high in calories, so will cause weight gain if you eat too much of them. But monounsaturated fats and polyunsaturated fats have health benefits and our bodies suffer when we’re lacking in them.
The problem is, our diets are generally much higher in the ‘bad’ saturated fats than the good fats. We need to cut down on the baddies, while ensuring we have enough of the health-promoting fats.
Saturated fats: These are the kind that raise your cholesterol levels, cause atherosclerosis (‘clogging’ of the arteries), and increase your risk of hearth disease. They’re generally solid at room temperature, and are found in animal products (meat, eggs, dairy products) and ‘tropical oils’ such as coconut and palm oil.
Trans fats: Trans fats are also know as hydrogenated vegetable oils and have undergone a hardening process to improve their keeping products. These fats have similar harmful effects of saturated fats – in fact, they may be even worse for us.
These fats sneak into a huge range of processed foods, to lengthen their shelf life – yet another reason to cook your own!
Monounsaturated fats: Olive oil, canola oil and peanut oil and also avocados, are high in monounsaturates. Olive oils (in small quantities, of course) are the best oils for frying, as they are less susceptible to being damaged by heat and forming harmful compounds that can damage our bodies.
Polyunsaturated fats: Omega-3 and Omega-6 fatty acids are polyunsaturates: found in oily fish, nuts and seeds, they help lower our cholesterol levels, reduce our risk of heart disease, and even benefit our mood.
Dr Graham Duck