Healthy People Do not Need to Consume Oils more than 3 percent:
Essential Fatty Acids: Why We Need Them and How to Source Them
Omega-3 Fatty Acids:
- Sources: Fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, walnuts, and algae.
- Function: Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential for brain health, reducing inflammation, and supporting cardiovascular function.
Omega-6 Fatty Acids:
- Sources: Found in nuts and seeds.
- Function: These fatty acids aid in immune system regulation and inflammation control. However, an excess of omega-6 compared to omega-3 can promote inflammation.
Minimal Fat Requirement and Dietary Implications
The body requires only a small amount of essential fats—about 2–3% of daily caloric intake. This means that for someone consuming 1,200 calories a day, only 24–36 calories need to come from essential fat sources.
However, most restaurant and pre-prepared diets, or Dietitian suggested diets contain at least 35% of calories from fat, which is too excessive regardless of saturated, unsaturated, trans, or other unhealthy fats. Any if excess are harmful to health, particularly for individuals with smaller body frames (minyon) or those consuming lower-calorie diets, as the excess fat contributes to unnecessary caloric load and health risks.
For those consuming limited calories, such high-fat content becomes even more detrimental, potentially leading to protein malnutrituon, cardiovascular issues, and metabolic disorders.
Exceptions for Certain Conditions
For individuals with specific conditions, such as gout, where protein intake may need to be limited, consuming oils like olive oil may be a practical alternative to meet fat requirements. However, this is an exception disease rather than a healthy diet rule. They should consult for disease diet to manage their dietary needs in relation to their condition.
Let’s not make oil factories rich
Let’s not make oil factories rich—regardless of whether it’s animal fat (hayvan yağı), olive oil (zeytinyağı), or liquid oil (sıvı yağ).
Dietitians, Don't Work for Factories!
Key Takeaway
For healthy individuals, there is no need healthy diet needs to consume oils like olive or sunflower oil. Fats should ideally be obtained from protein-rich sources, which provide additional nutritional benefits. Oils may only be necessary for those with diseases requiring low protein intake.
