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The health of our bodies and the health of our skin especially when it comes to inflammation such as Acne, Wrinkles, Eczema and psoriasis is a reflection of what we decide to ingest: Fats and Oils are no exception. Omega-6 and Omega-3 fats and their ratio are very important. Fathy fish, Avocados, and Walnuts are the best sources of fat that address this ratio. It is also important to look at cooking: in particular, Deep Frying and the Fats and Oils available to the consumer.
Eicosanoids regulate inflammation in the body and skin. Eicosanoids are made from Omega-6 and Omega-3 fats and are considered signaling molecules. Omega-6 fats cause inflammation. The more Omega-6 fats you eat the more Omega-3 fats you should eat to compensate or strengthen your immune system. The ratio should be 4:1 or 2:1, not 16:1 as it is today.
The Western Diet today does not have a healthy ratio of Omega-6: Omega-3 fats and most people suffer from inflammation both of the body and of the skin. This is especially apparent with Acne, Wrinkles and Eczema. Omega-6 eicosanoids are pro-inflammatory while Omega-3 fats are anti-inflammatory. Inflammation increases oil production and sebum resulting in psoriasis or acne. Sugars do the same. In the long, the imbalanced ratio can lead to cardiovascular disease, cancer, depression, arthritis on us to name a few.
Omega-3 fats make skin less sensitive to the sun’s UV rays and reduce inflammation. A Diet rich in Omega-3 fats includes Fatty fish, Avocados, and Walnuts.
Fatty fish such as salmon, herring and mackerel contain Vitamin E, protein and zinc. Zinc helps produce new skin cells and heals wounds. Zinc deficiency leads to inflammation.
UV damage leads to wrinkles and premature aging. Avocados keep skin flexible and moisturized. Avocados contain both Vitamin E and Vitamin C. Vitamin E is an antioxidant and reduces oxidative damage such as age spots or brown spots, and wrinkle. Vitamin C helps create collagen which helps to give the skin structure.
Walnuts are an important food because they have fatty acids which the body cannot create on its own. Especially Omega-3’s.
Deep Frying should be avoided for health reasons, but if you are going to deep fry keep in mind the following. Coconut oil, animal fats, olive oil and avocado oil are all good; but Peanut oil and Palm oil are not recommended.
Coconut oil is the best for deep frying. After 8 hrs. of deep frying at 365℉ or 180℃ it will keep its integrity. It is a saturated fat, thus coconut oil is resistant to heat. Once considered unhealthy, saturated fats have been proven to be not so bad after all.
Animal fats such as Lard, Tallow, Ghee, and Drippings are excellent for deep frying. Most animal fats are saturated and monounsaturated, therefore they are resistant to heat. One must make sure, however, that the animals were pasture-raised or grass-fed and not grain-fed because the letter will have more polyunsaturated fatty acids in their storage cells.
Olive oil is the healthiest fat according to many. It is high in monounsaturated fatty acids (i.e. only one double bond) and olive oil is highly resistant to heat. Although the flavor and fragrance might change, olive oil can be used to deep fry for over 24 hrs. continuously before it oxidizes.
Avocado oil has some saturated fats and some polyunsaturated fats mixed in, but it is mainly monounsaturated. It is similar to olive oil. It has a smoke point of 520℉/270℃.
Peanut oil, although popular for its neutral taste, is not very healthy. It is high in polyunsaturated fats which means it oxidizes at high temperatures. Peanut oil is a groundnut oil with a smoke point of about 446℉ or 230℃.
Industrial Vegetable Oils and Oils extracted from seeds should be avoided for deep frying. The following oils should be avoided altogether because they contain fatty acids that are toxic trans fats: Soybean oil, Corn oil, Canola oil, Cottonseed oil, Sufflower oil, Rice bran oil, Grape Seed oil, Sunflower oil, and Sesame oil. These oils are high in polyunsaturated fats and have a terrible Omega-6: Omega-3 fat ratio. Using the above-mentioned oils for deep frying results in unhealthy compounds due to large amounts of fatty acids being oxidized.
In short, Fats and Oils are necessary for our health and health of our skin in order to avoid any inflammatory skin disorder and diseases such as acne, eczema and psorasis. It is important, however, to be wise in our choices. The choices we make today will decide how we will feel and look tomorrow.
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