So ‘fat’ makes us fat? What I imply here is that we always think that the fat in food makes us gain weight, well, not always. Fats are of two kinds, The saturated fats, and the non-saturated fats. Fat gives us energy, lubricates our joints and muscles, provides body heat and is also a source of vitamins and nutrients.
Having Derived The Usefulness Of Fat, Let Us Now Explore The Fats Which Are Good For The Body:
Flaxseeds And Other Healthy Seeds
1 tab of flaxseeds contain 4 gms of unsaturated fats. We can use them to toss in salads, shakes, smoothies, soups and even churn and mix them with the grains to make bread. These are great sources of omega fats and makes the bones, skin, and hair, healthy and strong. Other seeds like chia seeds, pumpkin seeds, and sesame seeds are all high in fiber and omega fats that help in reducing inflammation in the body, decrease cholesterol and keep the heart healthy.
The yolk of the egg seems to be the culprit as it is known to increase cholesterol and fat, but recent findings suggest that the cholesterol of the yolk does not necessarily affect the cholesterol of the blood. In addition, eggs contain minerals and vitamins which are extremely beneficial for the eyes and other organs. A compound called choline is found in eggs that provide brain nutrition. Eggs are also weight loss friendly and rich in protein and the best option to add to your breakfast to kickstart the day in a healthy way.
A slice of cheese is equivalent to a glass of milk. Calcium, phosphorus, selenium, proteins and vitamin B12 are some of the nutrients it is rich in. It contains healthy fats in high amounts and is also known to reduce the risk of type 2 diabetes.
Dark chocolate is high in fat and contains 65% of calories. It is loaded with iron, fibers, magnesium, copper, manganese and contains potent antioxidants that can protect the skin from the harmful UV rays. Consumption of dark chocolate is also said to improve cardiovascular health, lower cholesterol, improve brain activities and help in weight loss.
They are rich in fats and fibers and also contain plant-based protein. The best-ranked nuts are almonds, walnuts, macadamia seeds that contain high amounts of vitamin E, and magnesium which is usually deficient in people. These nutrients protect the body from heart ailments, type 2 diabetes and even help in weight loss.
Extra Virgin Olive Oil
These are ideal dressings to toss your salads with. The vitamin E and K in olive oil has great antioxidant powers that prevent the oxidation of LDL cells and reduces cholesterol in the body. The intake of olive oil is said to control blood pressure, cholesterol and keep the heart diseases in check.
Coconut And Coconut Oil
This is one food that is high in saturated fat and is still healthy for the body. Basically, these are medium chain fats that land up straight into the liver and are converted to keloids. They help in suppressing hunger and improve heart health. The consumption of coconut or the oil in cooking can boost the metabolism, and lead to weight loss. It also has a positive effect on patients with Alzheimer’s diseases.
This fleshy fruit can be used to substitute mayo as the topping of your toast. It is rich in omega 3 fats and great for the hair, body, and skin. High in fiber and nutrients, the 70% fat in avocados comprises mainly of oleic acid which if good for health. The heart health is also improved with the intake of avocados and people who want to lose weight can also incorporate this fruit in their diets.
Fishes like sardines, salmons, trout, mackerel, herrings are loaded with proteins and omega 3 fats that the body is unable to produce but is essentially required by it. People include fish or cod liver oil in their diet to improve heart health, depression symptoms, memory loss and more.
Fat Full Yogurt
Yogurt contains probiotic bacteria that is great for the gut health and also helps in fighting obesity and heart-related diseases. It helps in smooth digestion and the nutrients in it boost the overall health of the body.