3 REASONS TO EAT HEALTHY FATS

Atelier Nubio - 10/09/2025

Daily, in addition to drinking ultra-fresh vegetable juices (my green fuel), I try to provide my body with enough lipids.

I eat at least 6 tablespoons of virgin vegetable oils, spread throughout the day, to optimize my concentration, maintain my energy, and preserve my beauty.

Lipids are very beneficial for beautifying from within, but not all are created equal. Let's learn to differentiate them.

Lipids, along with carbohydrates and proteins, are essential macronutrients for our body. We need a sufficient amount of lipids because they are the main component of our brain.

However, the fear of fat is still very present in our society — a misconception that is important to deconstruct.

Plant-based fats should be prioritized and consumed in a balanced way. Indeed, toxins tend to accumulate in adipose tissue, in both animals and humans. Animal fats should therefore be limited (with the exception of small wild fatty fish).

It's all a matter of balance.

What are the good fatty acids to consume daily?

The 3 main categories of fatty acids are unsaturated fatty acids, saturated fatty acids, and trans fatty acids. Unsaturated fatty acids should be prioritized. Let's limit our consumption of saturated fatty acids and completely avoid trans fatty acids.

Unsaturated fatty acids include good virgin, cold-pressed vegetable oils such as olive, rapeseed, flaxseed, argan, avocado, sesame, walnut oil, etc. To fully benefit from their virtues, they should be consumed raw and not used for cooking. Unsaturated fatty acids are also present in oilseeds, avocados, and olives, for example. These "fatty" fruits are rich in essential nutrients, and we should consume them weekly.

The essential fatty acids - omega-3 and omega-6 - are among the unsaturated fatty acids to be consumed daily. Omega-3s are found in abundance in flaxseed oil, camelina oil, rapeseed oil, flaxseeds, hemp seeds, chia seeds, and fatty fish. Omega-6s are present in sunflower oil and seeds, sesame seeds, pine nuts, walnut oil, meat, corn, etc. We often consume too much omega-6 compared to omega-3. Let's balance this ratio daily by consuming more omega-3s. Mixing olive oil and rapeseed oil helps achieve a balanced ratio of omega-3 to omega-6.

Saturated fatty acids are found in animal products, such as dairy products, eggs, and meat. They are also present in processed foods, chocolate, etc. They can be consumed in moderation. The only saturated fatty acid with many benefits is found in coconut oil, which should be virgin and organic. It is even recommended for people wishing to lose weight because it promotes good satiety and stimulates metabolism. It is quickly used by the body to produce energy rather than stored as fat, unlike other saturated fatty acids.

Trans fatty acids are processed, hydrogenated, and degenerated fats in industrial food. They should be avoided as much as possible. They are found in prepared meals, margarine, sweets... They promote significant imbalances and the degeneration of our body. Trans fatty acids contribute strongly to the disruption of the endocrine system.

Why consume good fatty acids every day?

• To maintain our brain's performance: for our cognitive (concentration, learning, memory) and emotional health, good fatty acids are essential. They will help you be more efficient and serene in your daily life!
• To naturally regulate our weight: consuming enough unsaturated fatty acids helps us stay light! But it is necessary to reduce our consumption of refined sugar and starches (bread, pasta, etc.). Good quality fatty acids promote optimal hormonal system function, satiety, and energy. They help us feel fewer cravings.
• For radiant skin and shiny, strong hair: dull, lackluster skin with small fine lines is skin that lacks good fatty acids. Omega-3 and omega-6 (essential fatty acids) are our skin's allies: they reduce inflammation in the body in general, and this has a significant impact on the quality of our skin. If you are prone to acne, make sure to consume enough omega-3s every day. They are also important for well-hydrated hair and strong, beautiful nails.