It is generally accepted that fats are harmful and do not need to be eaten. Allegedly, from fatty foods, health deteriorates and excess weight accumulates. But this is only partly true. There are different types of fats. And some of them are very much needed by our body. Let’s figure out which fats are good for and where they are found.
Fat is a nutrient – a substance biologically necessary for human life. It consists almost entirely of calories and is much more nutritious than protein and carbohydrates. Fat provides energy, improves the taste of food and increases its energy value.
However, it does not saturate as much as fiber. It is much easier to eat whole grains, vegetables, fruits, and herbs than fatty foods. To fill them, you need to eat more, and hunger will return pretty quickly. This is why fatty foods are more empty calories than good. But this does not mean that it must be completely abandoned. Certain types of fats are actually healthy and should be eaten regularly. Others are harmful and are best cut.
Saturated versus unsaturated fat: what’s the difference
This nutrient comes in two flavors. Each has its own chemical structure and health effects. Saturated fats are harmful. They are rich in food of animal origin and everything that is prepared on its basis. For example, baked goods and sweets. Such a chemical compound increases the amount of “bad” cholesterol, and this is the risk of heart and vascular diseases.
Unsaturated fats are another matter. They are also called polyunsaturated or monounsaturated. These nutrients can be found in plant foods and certain types of fish. In their pure form, they benefit the cardiovascular, nervous, and endocrine systems. And only after significant processing, which turns them into trans fats, can they harm.
Why eat fats and how much a person needs
Everyone, regardless of weight, should eat polyunsaturated fats. Experts strongly advise against avoiding nutrients even for those trying to lose weight. Lack of beneficial acids will have a bad effect on the body. They are necessary for the normal functioning of the heart and blood vessels, blood flow, joints. They support the nervous and endocrine systems in order, prevent vitamin deficiency and skin aging.
Unsaturated fatty acids should be consumed regularly, but it is important not to overdo it. Measure is needed with even the healthiest food. The exact rate should be calculated individually. It depends on the state of the body and the habits of the person. The more active his lifestyle, the more calories he can afford. However, it is better not to exceed the recommended dose: 30% of the total diet for unsaturated fats, 10% for saturated ones. And extremely harmful trans fats should be less than 1%.
Where healthy fatty acids are found
Exotic fruits are very high in vegetable fats. Namely oleic acid, which normalizes cholesterol levels, makes blood vessels stronger. A lot of avocado and healthy potassium.
There are 32 g of omega-3 fatty acids in a 100-gram portion of seeds. They also contain fiber. Eating chia can help fight inflammation, put on weight, and improve your heart.
This is a satisfying snack with a wonderful composition. Nuts contain a huge amount of monounsaturated fats, which are needed to prevent cardiovascular diseases, diabetes, and obesity. The positive effect is enhanced by vitamin E and magnesium. Eating nuts has a positive effect on your emotional state and appearance.
The best salad dressing is fortified with a high concentration of beneficial fatty acids. The oil also contains vitamins, antioxidants and other trace elements necessary for heart health.
Natural dark chocolate has a very healthy composition, which contains many important nutrients. And not only him, a cocoa product contains iron, copper, magnesium, manganese, antioxidants, fiber. Even a small portion of dessert will ensure good performance and improve your mood.
This is one of the healthiest dairy products around. In addition to valuable proteins and fats, it contains bacteria, which are essential for healthy intestinal microflora, and vitamin D is the key to strong bones.
Natural cheeses are a tasty and rich source of not only fatty acids, but also other trace elements. They contain protein, calcium, phosphorus, selenium and vitamin B12. But do not overdo it with dairy products, so as not to harm the figure.
Salmon, salmon, mackerel, trout, sardine and herring are all rich sources of trace elements. Eating oily fish is good for your figure, skin, hair and nails. And also for the prevention of depressive disorders and cardiovascular diseases.
You do not need to be afraid of high-calorie foods and completely limit them, depriving yourself of valuable fats. All of the above products should be part of your menu. But you don’t need to overuse fats either, especially saturated ones. So you will only overload the digestion, but you will not get any positive effect.