Diet & Health
How To Change Your Diet – Guide
- Learn more about the four fatty acid groups
- See where in your diet you can find the different fat groups
- Get recommendations on how to improve your results
Fat groups with main sources in your diet
||Monounsaturated fats (Omega-9)
|Polyunsaturated vegetable fats (Omega-6)
||Polyunsaturated fish fats (Omega-3)
Saturated Fats (non-essential)
If you need to reduce your intake of saturated fats to improve your ‘Protection Value’ and ‘Cell Membrane Fluidity’, you should avoid the products listed under “Saturated Fats” in Figure 1, or you may shift to low-fat versions of the same products. Note that excess sugar in your diet will be converted to and stored as saturated fatty acids both in cell membranes and in adipose tissues. Thus, reducing your sugar and starch intake will also reduce the level of saturated fats in your body.
Increased consumption of pure meat combined with a limited intake of cheese and other dairy products is advised if your saturated fat intake needs to be increased. In general, we do not recommend increased intake of any other product groups listed under “Saturated Fats”.
Monounsaturated Fats (non-essential)
If you need to reduce your intake of monounsaturated fats to improve your ‘Protection Value’ and ‘Cell Membrane Fluidity’, avoid the products listed under “Monounsaturated Fats (Omega-9)" in Figure 1.
Monounsaturated fats are generally considered to be healthier than saturated fats, although the body is able to produce both fatty acid groups from other “raw materials” like proteins and carbohydrates. In the traditional low-calorie Mediterranean diet, the dietary ratio between monounsaturated and saturated fatty acid groups is close to 2:1. In Zinzino EssentOil products, the ratio between monounsaturated and saturated fatty acids is 2:1, just like in the Mediterranean diet.
Polyunsaturated Vegetable Fats (essential)
If you need to reduce your intake of polyunsaturated vegetable fats to improve your ‘Protection Value’ and ‘Omega-6:3 Balance’, avoid the products listed in Figure 1 under “Polyunsaturated Vegetable Fats (Omega-6)", or you may shift to low-fat versions of the same products.
Try to avoid products that are formulated with high amounts of Omega-6 vegetable oils, such as sunflower oil, corn oil and soy bean oil. You can reduce your intake of Omega-6 by simply shifting to products that are formulated with vegetable oil sources low in Omega-6, such as olive oil and rapeseed oil. If your results indicate that your intake should be increased, then you may increase the intake of the same products.
Polyunsaturated Fish Fats (essential)
Today’s Western diets are generally deficient in Omega-3’s, compared with the diet on which humans evolved, and which helped establish our genetic patterns. Thus, most people need to increase their dietary intake of polyunsaturated fish fat. Since the vegetable Omega-3 (ALA) is not sufficiently converted to EPA and DHA in the body, the only food sources available to increase your intake of polyunsaturated fish fats are the various fatty fish species, such as those listed under "Polyunsaturated Fish Fats (Omega-3)" in Figure 1.
Intake of polyunsaturated fish fats (Omega-3) improves the following dietary indicators:
- Protection Value
- Omega-3 Index
- Omega-6:3 Balance
- Cell Membrane Fluidity
- Mental Strength
The daily requirement of marine Omega-3’s EPA and DHA is dependent on body weight. Adults weighing 80 kg need to consume approximately 3 grams of Omega-3 (EPA+DHA) daily to increase their Omega-3 (EPA+DHA) level above 8%. A minimum of 4% Omega-3 (EPA+DHA) level in the fatty acid profile requires at least 0.5 gram Omega-3 (EPA+DHA) daily. Most Omega-3 supplements on the market recommend daily dosages of marine Omega-3’s in the range of 150 mg to 1.5 grams. This is far too low to reach the dietary target of above 8% Omega-3 (EPA+DHA) level if such Omega-3 supplements are not combined with daily consumption of fatty fish. A daily intake of 0.15 ml/kg body weight of EssentOil will provide you with the required amount of marine Omega-3’s.