What are high quality fats?

By Juliana Kassianos, Transformational Fertility Coach, Yoga Teacher and Founder of The School of Fertility

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OILS

The smoke point, which is shown in degrees Fahrenheit, is how high a temperature the oil can reach before the natural impurities in the oil begin to burn and smoke.

Unrefined/virgin oils are cold-pressed to naturally extract the oil. This retains naturally occurring phytochemicals such as polyphenols, plant sterols and vitamin E (natural goodness) and gives the oils their distinct flavour.

HIGH TEMPERATURE COOKING: Avocado oil (520°F), Sunflower oil (440°F), Virgin olive oil (420°F)

MID TEMPERATURE COOKING: Unrefined coconut oil (350°F), Unrefined sesame oil (350°F)

LOW TEMPERATURE COOKING: Hemp seed oil (330°F), Unrefined walnut oil (320°F), Unrefined high-oleic sunflower oil (320°F), Extra virgin olive oil (320°F), Unrefined sunflower oil (225°F)

SEEDS

  • Pumpkin seeds (Zinc, magnesium)

  • Sunflower seeds (Zinc, magnesium, vitamin B1)

  • Sesame seeds (Calcium, magnesium)

  • Poppy seeds (Calcium, magnesium)

  • Flax seeds (Omega-3 fatty acids, magnesium, vitamin B1)

  • Chia seeds (Omega-3 fatty acids, magnesium)

NUTS

  • Almonds (Vitamin B2, vitamin E)

  • Brazil nuts (Selenium, vitamin B1)

  • Cashew nuts (Zinc)

  • Hazelnuts (Vitamin E)

  • Macadamia nuts (Vitamin B1)

  • Peanuts (Folate)

  • Pistachio nuts (Vitamin B6, vitamin B1)

  • Walnuts (Comprised of predominantly polyunsaturated fatty acids. Researchers believe they reduce peroxidation; a process that damages sperm cells)

OTHER GOOD SOURCES OF FAT

  • Poultry

  • Fatty fish (Salmon, Mackerel, Anchovies, Sardines, Herring)

  • Eggs (high in choline which protects against neural tube defects in pregnancy)

  • Olives

  • Avocados

  • Coconut

  • Nut butters

  • Full-fat yogurt

  • Hard cheese (Avoid soft, ripened cheeses and blue veined cheeses e.g. brie, camembert, goats’ cheese, Danish Blue, Stilton as they may contain listeria bacteria that increases risk of miscarriage)

  • Dark chocolate 70% or higher – contain flavonoids (antioxidants and L-arginine)

NB. COMMONLY GENETICALLY MODIFIED FATS

  • Corn oil

  • Cotton seed oil

  • Palm and Palm Kernel oil

  • Soy bean oil


Juliana Kassianos