Folic Acid

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BEST NUTRITION FOR MENOPAUSE: ESSENTIAL FAT IN YOUR DIET
The important point about fat is that some fats are essential and good for you and some are definitely not. Unfortunately fat has got itself a bad name over the years. There have been low-fat diets and no-fat diets, both of which can be dangerous. As your body cannot make essential fats, the only source is from your diet. Total fat-free diets have resulted in joint stiffness, skin problems and vaginal dryness.
When considering fats, it is vital to appreciate the difference between those that can contribute to poor health and those that are necessary for good health. Basically, there are two types of fats – saturated and unsaturated.
Saturated fats come from animals (meat, cheese, eggs, etc.) and also from palm kernel oil. These are not essential for your health and in excess they can cause ill health. They are detrimental to health in two ways:
1. By increasing fat deposits – the more saturated a fat becomes, the harder it is for your body to use it and so the fat gets deposited and stored unhealthily in the body. Hence the connection between fat intake and hardening of the arteries. The more liquid the saturated fat is at body temperature, the more easily your body uses it and so there is less chance of it being deposited. The most easily used saturated fat is butter, followed by coconut oil, palm oil and then fat from beef, lamb and pork which is hard at body temperature.
2. By blocking the use of the essential fats – saturated fats interfere with your unsaturated fat metabolism.
Unsaturated fats are a group of fats which include those that are called essential fatty acids which, as their name implies, are essential for your health. These essential fats are a vital component of every human cell and your body needs them to insulate your nerve cells, keep your skin and arteries supple, balance your hormones and keep you warm. These essential fatty acids have been found to relieve benign breast disease, most especially fibrocystic disease, which is also linked with caffeine intake.
They are found in nuts, seeds, oily fish and vegetables. A handful of nuts or a salad dressing made with a good quality oil is sufficient for your needs each day. You should also try including in your diet oily fish such as mackerel or sardines.
Unsaturated fats fall into two main groups, monounsaturated and polyunsaturated:
1. Monounsaturated fats (olive oil is high in monosaturated fats) are so called because they have only one double bond (chemically speaking).
2. Polyunsaturated fats (sunflower oil is high in polyunsaturated fats) can have two or more double bonds.
Within this group there is a further split into omega 3 fatty acids (the most important of which is alpha-linolenic acid) and omega 6 fatty acids (the most important of which is linolenic acid).
? Omega 6 oils are found in unrefined safflower, corn, sesame and sunflower oils.
? Omega 3 oils are found in fish oils and linseed oil, with varying amounts in pumpkin seeds, walnuts and dark green vegetables. It is this type of essential fatty acid that is most lacking in our diet. It has been found to enhance immune function, increase metabolic rate and energy levels and soften the skin.
Your body makes beneficial prostaglandins (hormone-like regulating substances) from omega 3 oils. These prostaglandins are particularly useful at the time of menopause as they help lower blood pressure, decrease inflammation response and decrease sodium and water retention. They also help keep blood platelet stickiness down which helps to protect against heart attacks and strokes. A study in 1986 published in the Journal of the National Cancer Institute showed that linolenic acid killed human cancer cells in tissue culture without harming the normal cells.
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