Olive Oil
Extra virgin olive oil is a key component of the Mediterranean diet and is known for its rich content of monounsaturated fats, omega-3 fatty acids, and polyphenols. These compounds contribute to its anti-inflammatory and antioxidant properties, supporting overall heart health, brain function, and longevity. The functional benefits of extra virgin olive oil lie in its high polyphenol content, which protects against oxidative stress, and monounsaturated fats, which help reduce LDL cholesterol and improve cardiovascular health. Additionally, olive oil is an excellent source of vitamin E, essential for skin health and cellular protection. Read More
Cold-pressing is the traditional method used to produce extra virgin olive oil. While it yields less oil per ton of olives and has a shorter shelf life, it preserves the bioactive compounds, including polyphenols and monounsaturated fats, that provide its health benefits. In contrast, heat-extraction and blended olive oils are commonly used in commercial production to increase yield and reduce costs. However, heat extraction can destroy many of the beneficial compounds, including antioxidants and polyphenols, turning the oil into a food additive (trans fat) rather than a functional food.
Due to corruption within olive oil labelling, where in some jurisdictions, just one drop of extra virgin olive oil allows the seller to label the entire bottle as ‘extra virgin’ combined with the complexity of the olive oil supply chain, producers are often forced to sell to large extraction companies that use heat extraction. This process can triple productivity but simultaneously destroys the functional qualities of the oil. At Adea Health, we buy directly from the producer and extract our oil through cold pressing, ensuring that it retains all of its beneficial properties.
Recommended Intake
1-2 Tbsp /day, depending on health status.
Tips
- Drizzle cold over salads, vegetables, or cooked dishes to preserve antioxidants.
- Sauté at low temperatures to retain polyphenols and prevent oxidation.
- Pair with fat-soluble vitamins (A,D,E,K): Helps the body absorb nutrients from food like green vegetables.
Avoid
- Frying above 190°/375F° - breaks down the oil and destroys beneficial compounds.
- Storing near heat or light - exposure to light and heat causes oxidation, making the oil rancid.
- Using cold or poorly stored oil - rancid olive oil loses its health benefits and can increase inflammation.
Benefits
- Rich in monounsaturated fats and polyphenols, which support heart health by lowering bad cholesterol (LDL) and raising good cholesterol (HDL).
- Its anti-inflammatory compound, oleocanthal, acts like a natural pain reliever, reducing inflammation linked to arthritis and metabolic disorders.
- The high antioxidant content helps protect cells from oxidative stress, slowing aging and reducing the risk of chronic diseases.
- Improves brain function by protecting nerve cells and reducing neuroinflammation, which may help prevent cognitive decline.
- Aids digestion by stimulating bile production, improving nutrient absorption, and promoting gut health.
Grass-Fed Butter
Grass-fed butter is a high-quality, nutrient-dense fat made from the milk of cows that graze on fresh grass. It is rich in healthy fats, particularly omega-3 fatty acids and conjugated linoleic acid (CLA), both of which have been shown to support heart health, reduce inflammation, and enhance fat metabolism. Unlike conventional butter, grass-fed butter offers a more favourable nutrient profile due to the cows’ diet of fresh grass, leading to higher levels of beneficial nutrients Read More
What makes grass-fed butter a functional food is its superior content of vitamins A, D, E, and K2. These fat-soluble vitamins play essential roles in immune function, bone health, and skin health. Additionally, grass-fed butter is a good source of butyrate, a short-chain fatty acid that supports gut health, reduces inflammation, and may help improve digestion. The creamy texture and rich flavour also make it a versatile addition to many dishes.
Incorporating grass-fed butter into your routine is simple. Use it as a cooking fat, spread on toast, or blend it into smoothies for added creaminess and nutrition. It can also be used in baking as a substitute for other oils or fats, providing a rich flavour and healthier fat profile.
Recommended Intake
- 10-20g (2-4 teaspoons) per day, depending on dietary needs.
Tips
- Choose organic, unsalted grass-fed butter to ensure the highest quality and nutrient content.
- Store in the fridge to maintain freshness and prevent oxidation.
- For an extra boost, use in combination with other healthy fats like olive oil or avocado.
- Use as a cooking fat for sauteing, baking, or pan-frying
- Use as a spread for toast, crackers, or vegetables.
Avoid
- Overuse – Although nutrient-dense, grass-fed butter is still calorie-rich, so consume in moderation as part of a balanced diet.
- Heating at high temperatures for extended periods – Overheating can degrade the beneficial fats and nutrients.
Benefits
- Rich in omega-3 fatty acids and CLA, supporting heart health and reducing inflammation.
- Contains fat-soluble vitamins A, D, E, and K2 for immune function, bone health, and skin care.
- Provides butyrate, promoting gut health and improving digestion.
- A healthier, more flavourful alternative to conventional butter.
Avocados
Avocados (Persea americana) are a nutrient-packed superfood, known for their rich, creamy texture and health benefits. They are an excellent source of healthy monounsaturated fats, primarily oleic acid, which supports heart health by reducing LDL cholesterol levels and promoting HDL cholesterol. Avocados also contain a unique combination of fibre, vitamins, and minerals, making them a versatile addition to any diet. Read More
The functional benefits of avocados lie in their high content of potassium, which helps regulate blood pressure, and antioxidants like lutein and zeaxanthin, which support eye health. Additionally, avocados are a great source of folate, important for cellular function and tissue growth, and B-vitamins, which help maintain energy levels and overall metabolic function. With their rich profile, avocados support heart, eye, skin, and digestive health, making them a valuable addition to any wellness routine.
Incorporating avocados into your daily routine is easy and delicious. Use them in salads, sandwiches, or wraps, or enjoy them as a creamy addition to smoothies. Avocados can also be used to make healthy spreads, dips like guacamole, or even as a base for baking in place of butter or oils.
Recommended Intake
- ½ to 1 avocado per day (75-150g), depending on individual calorie needs.
Tips
- Choose ripe avocados for the best taste and texture. If unripe, store at room temperature until they soften.
- To prevent browning, sprinkle lemon or lime juice on the cut surface.
- Pair with other nutrient-dense foods like leafy greens, tomatoes, or seeds for a balanced meal.
- Add to smoothies for a creamy texture and added nutrition.
- Top your salads with sliced or mashed avocado for extra healthy fats.
Avoid
- Overeating – Avocados are calorie-dense, so it’s important to enjoy them in moderation as part of a balanced diet.
- Eating when too ripe – Overripe avocados may have a mushy texture and undesirable taste.
Benefits
- Rich in monounsaturated fats, promoting heart health by balancing cholesterol levels.
- High in potassium, helping to regulate blood pressure.
- Contains antioxidants like lutein and zeaxanthin, supporting eye health.
- Packed with B-vitamins and folate for energy, metabolism, and tissue growth.
- Supports skin and digestive health with its fibre and healthy fat content.
Beef Tallow
Beef tallow is a nutrient-dense, traditional fat made from rendered beef suet. It is rich in healthy saturated fats, providing a stable and highly bioavailable energy source. Unlike processed vegetable oils, beef tallow contains a well-balanced ratio of monounsaturated and saturated fats, making it a heat-stable cooking fat that supports metabolic and cellular function Read More
The functional benefits of beef tallow come from its high content of fat-soluble vitamins A, D, E, and K2, essential for immune function, bone health, and skin nourishment. It is also a natural source of conjugated linoleic acid (CLA), which has been shown to support fat metabolism, reduce inflammation, and promote overall cardiovascular health. Additionally, beef tallow is highly beneficial for skin hydration and barrier protection, making it a popular ingredient in traditional skincare routines.
Recommended Intake
- 5 -15g (1-3 teaspoons) per day, depending on dietary needs and activity levels.
Tips
- Choose grass-fed beef tallow for the highest nutrient content and best fatty acid profile.
- Use as a high-heat cooking fat for frying, roasting, or sauteing.
- Apply as a natural moisturiser to hydrate and protect the skin.
- Store in a cool, dry place to maintain freshness and prevent oxidation.
- Blend with herbs or seasonings for a more flavourful cooking fat.
Avoid
- Overconsumption – While nutrient-dense, beef tallow is calorie-rich, so use in moderation as part of a balanced diet.
- Poor-quality sources – Opt for grass-fed and minimally processed tallow to avoid unwanted additives.
Benefits
- Rich in saturated and monounsaturated fats, providing a stable energy source.
- Contains fat-soluble vitamins A, D, E, and K2 for immune, bone, and skin health.
- Natural source of conjugated linoleic acid (CLA), supporting fat metabolism and reducing inflammation.
- Highly stable at high temperatures, making it an ideal cooking fat.
- Nourishes and protects the skin when used as a moisturiser.
Almonds, Macadamia, Nut Butters
Almonds (Prunus dulcis) and macadamia nuts (Macadamia integrifolia) are nutrient-dense superfoods, that have a rich, buttery texture and powerful health benefits. These nuts, along with their nut butter counterparts, provide a concentrated source of healthy monounsaturated fats, essential vitamins, and minerals, making them an excellent addition to a balanced diet. Read More
The functional benefits of almonds and macadamia nuts stem from their high content of heart-healthy fats, which support cardiovascular function by reducing LDL cholesterol levels and promoting HDL cholesterol. They are also rich in magnesium, which plays a crucial role in muscle and nerve function, and vitamin E, a powerful antioxidant that supports skin and immune health. Additionally, almonds are a great source of plant-based protein and fibre, aiding in digestion and satiety, while macadamia nuts are particularly high in palmitoleic acid, a rare fatty acid linked to metabolic health.
Nut butters made from these nutrient-packed nuts provide a delicious and convenient way to incorporate their benefits into your diet. Whether spread on whole-grain toast, blended into smoothies, or used as a dip for fruits and vegetables, they offer a satisfying energy boost and sustained fullness.
Recommended Intake
- 20–30g (a small handful) of almonds or macadamia nuts per day.
- 1–2 tablespoons of natural almond or macadamia nut butter, depending on individual calorie needs.
Tips
- Choose raw or dry-roasted nuts to retain maximum nutrients and avoid unnecessary additives.
- Opt for natural nut butters without added sugars, oils, or preservatives.
- Store nuts in a cool, dry place to maintain freshness and prevent rancidity.
- Pair with foods high in vitamin C, like berries or citrus, to enhance nutrient absorption.
- Add to smoothies, porridge, or yogurt for a creamy texture and extra nutrition.
Avoid
- Overconsumption – Nuts and nut butters are calorie-dense, so moderation is key.
- Flavoured or salted varieties – These often contain added sugars, unhealthy oils, and excess sodium.
- Storing nuts in warm or humid conditions – This can lead to oxidation and loss of beneficial fats.
Benefits
- Rich in monounsaturated fats that help balance cholesterol levels.
- Contains healthy fats and antioxidants that support cognitive health.
- Macadamia nuts provide palmitoleic acid, which may aid metabolic function.
- High in vitamin E, protecting cells from oxidative damage.
- A great source of fibre, promoting gut health and satiety.
Note! Macadamia nuts are one of the best choices due to their high content of monounsaturated fats, which support heart health and reduce inflammation. Almonds are another top pick, packed with vitamin E, magnesium, and fibre, helping to improve digestion, support brain function, and regulate blood sugar. Cashews provide a good source of copper, zinc, and iron, essential for immune function, energy production, and red blood cell formation. When choosing nut butters, always go for natural, unsweetened versions with minimal ingredients to avoid added sugars and unhealthy oils. Nuts and their butters are excellent sources of healthy fats, protein, and antioxidants, making them great for energy, satiety, and overall well-being—but moderation is key due to their calorie density.
Mixed seeds - Linseed (flax), pumpkin, sesame, sunflower, and hemp seeds
Mixed seeds, including linseed, pumpkin, sunflower, and sesame seeds, are nutrient-dense functional foods that pack a punch in terms of health benefits. They are rich in healthy fats, fibre, protein, vitamins, and minerals, making them an excellent addition to any diet for promoting overall health and well-being. Read More
The functional benefits of mixed seeds stem from their impressive nutritional profile. They are high in omega-3 fatty acids, particularly linseed (flaxseed), which supports heart health by reducing inflammation and improving cholesterol levels. Pumpkin seeds are an excellent source of magnesium, which supports muscle function and relaxation, while sunflower seeds provide vitamin E, a potent antioxidant that protects cells from oxidative damage. Sesame seeds are rich in calcium, promoting strong bones and teeth. Additionally, these seeds provide a good amount of fibre, supporting digestive health and regulating blood sugar levels. The combination of these seeds offers a wide array of nutrients that support cardiovascular health, immune function, and overall metabolism.
Incorporating mixed seeds into your diet is easy and versatile. Sprinkle them on salads, yogurt, or add them to smoothies for an extra nutrient boost. Mixed seeds can also be used in baking, such as in bread or muffins, or made into seed butter for a creamy, nutrient-packed spread.
Recommended Intake
- 1–2 tablespoons (approximately 15-30g) of mixed seeds per day, depending on individual dietary needs and preferences.
Tips
- Choose raw or lightly roasted seeds for the best nutritional value, avoiding those with added salt or sugar.
- Store seeds in an airtight container in a cool, dark place to preserve their freshness and prevent them from going rancid.
- Mix different seeds for variety and enjoy their diverse textures and flavours.
- Incorporate seeds into your daily meals, adding them to smoothies, cereals, or baked goods for added nutrition.
Avoid
Benefits
- Rich in omega-3 fatty acids (especially linseed), supporting heart health and reducing inflammation.
- High in magnesium (pumpkin seeds), promoting muscle relaxation and overall metabolic function.
- Packed with vitamin E (sunflower seeds), which acts as a powerful antioxidant to protect cells from damage.
- Good source of calcium (sesame seeds), which supports bone health and muscle function.
- Provides dietary fibre, aiding in digestion, regulating blood sugar levels, and supporting weight management.
- Offers a plant-based source of protein, supporting muscle repair and growth.
