Not all fats are created equal. Sarah Brereton, Nutritional Therapist, reveals how to embrace the fats that will keep you healthy. Essential fatty acids (EFA’s) refer to omega 3 and omega 6. They're called “essential” because our body cannot produce them. We must consume them in our diet every day. Omega 3 and omega 6, called alpha linolenic acid (ALA), and linoleic acid (LA) respectively, are crucial components to many bodily structures and processes. These healthy fats comprise the structure of every cell in the body, especially within the brain and nervous system. Hormones are made up of these fats, and EFA’s have anti-inflammatory mechanisms in the body especially supporting the immune system.

They also help support energy production, so it stands to reason we need to consume a dietary form of essential fatty acids to maintain our levels. Foods such as oily fish, nuts, seeds, olives, avocados all provide a natural source of these fats. It is very important to note a Western diet typically contains too little of these essential fats, as we simply do not eat enough oily fish and foods high in essential fats. Instead, we consume much too many processed oils, trans fats and saturated fats, which can be a huge health problem. The fats we consume need to be in balance with each other, as well as with the other fats in our diets, in order to achieve optimal health. Udo’s Choice Ultimate Oil Blend is vegan-friendly and contains only natural, organic ingredients.

It is the richest vegetarian source of omega fatty acids available in Ireland. What’s more, it has been specially formulated to achieve the optimum ratio of omega 3 & 6 essential fatty acids, which contribute to many vital functions in the body, and help protect eye, brain, and heart health. Udo’s Choice Ultimate blend Oil contains flax seed oil, sunflower seed oil, sesame seed oil, coconut oil, evening primrose oil, soy lecithin (GMO free), rice bran and oat bran germ oils, as well as mixed tocopherols so a comprehensive, mixture of natural fats.

I suggest pouring around 2-3 dessert spoons of this nutritious oil on your food. Enjoy a drizzle of Ultimate Oil Blend in salad dressings, smoothies, soups, casseroles, porridge, pasta dishes, mashed or baked potatoes, protein shakes and more. Or you can simply enjoy it straight off the spoon, it has a pleasant, nutty flavour. Do not heat or use oil for frying, as strong heat can damage the delicate oil. Our capsules are also a convenient alternative for those on the move or going on holidays. Udo’s Orange Breakfast Smoothie Ingredients 2 cm piece of ginger 1 carrot 200g frozen mango 200ml fresh orange juice lime 1tsp Ultimate Oil Blend Method1. Peel and grate the ginger.

2. Peel the carrot, then trim and roughly chop it. 3. Put the ginger, carrot, and frozen mango in a blender, then pour in the orange juice and Ultimate Oil Blend. 4. Cut the lime in half and squeeze all the lime juice into the blender. 5. Secure the lid and blitz until smooth, then serve. Or simply put all the ingredients in a blender and whizz until smooth. If the consistency is too thick, add a little water.