5 superfoods with healthy fats that very few people know

Healthy fats are often encouraged by scientists. So, let’s learn with increaseheightblog.com about the role of good fats and plant-based superfoods that contain a lot of these substances.

Fat is a nutrient that is not new to us. They appear in daily meals and play an extremely important role. However, the source of superfoods containing good fats is something very few people know.

Where does fat come from?

Fat is a nutrient that exists in a variety of foods that we often use every day in our lives. Depending on the type of food, the type of fat will have different properties and benefits.

Fats of animal origin

Most of the fat will be concentrated in the viscera and subcutaneous fat of the animal. Fats derived from animals often contain a lot of saturated fatty acids, which are not good for the cardiovascular system.

Fats of vegetable origin

This is a type of fat extracted from plant-based food sources. They are composed of unsaturated acids.

Plant-based fats also have many health benefits. Therefore, this type of substance should be used much more than animal fats.

Synthetic fat

This type of fat is synthesized by human activities. This type of fat is often found in mass production operations or when you want to increase the taste and beauty of food. However, this type of fat does not bring health benefits but also has bad effects.

Good or bad fat?

Perhaps even without learning about fat, most of us have heard about the bad effects of fat on the body when used. So is this substance really only bringing bad effects or not? Let’s find out together!

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Fat is an essential source of nutrients and an irreplaceable component in the body

Fat is an essential source of nutrients and an irreplaceable component in the body

According to nutritionists, fat is an indispensable source of nutrients for metabolic processes in the body. This substance takes on many different roles such as providing energy, body structure, regulating body temperature, dissolving substances …

We will have two types of good fat and bad fat. Saturated fats (fats of animal origin) are often harmful to health.

Because they increase the risk of cardiovascular diseases for people to eat because of the total cholesterol of the blood. However, some very important animal fats like omega-3 (in cold water fish) are very good for health.

In contrast, vegetable oils are often considered healthy for the body. However, oils such as palm oil, coconut oil … also contain saturated fatty acids which are not as good for health as animal fat.

Therefore, what is the effect of fat on the body depends on many different factors such as the type of fat used, how to use it, how much is used …

What is the role of good fats?

1. Essential Energy Supplement

Fat is an abundant source of energy for the body. It provides 9 calories per gram, while protein and carbs each provide only 4 calories per gram. Fat stored in the body helps protect organs, keep the body warm. At the same time, this is also an abundant source of energy for you when you are hungry!

2. Regulating hormone and gene activity

Fats regulate the production of reproductive hormones and steroids as well as genes involved in growth and metabolism. Therefore, you should not give up foods containing good fats for the body.

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3. Supports brain development

Consuming a sufficient amount of good fats will bring a lot of benefits to the brain. Especially for children, when children supplement enough of this substance, they will increase their ability to concentrate and think creatively in learning and life.

4. Supports vitamin absorption

Healthy fats help the body absorb “fat-soluble” vitamins. Because vitamins like vitamins A, D, E and K must be taken with fat to be absorbed in the best way.

5. Good fats for weight loss

Good fats take longer to be broken down in the stomach than carbohydrates. So adding fat to foods makes them tastier and fuller for longer. In addition, this substance also helps you prevent hunger very effectively!

Healthy fats from plants

1. Butter

Avocados are not like many other fruits. While fruits are usually high in starch and fiber, this fruit is high in fat.

One medium avocado contains up to 77% fat. Therefore, the amount of fat contained in this food is always abundant. The precious fatty acids in avocado are monounsaturated fatty acids.

Avocados are high in healthy fats

Avocados are high in healthy fats

2. Olive oil

Olive oil is not only rich in vitamins E and K, good antioxidants, but also helps reduce bad cholesterol. Extra virgin olive oil really brings many outstanding benefits to the body.

Because this oil contains very high levels of antioxidants. The ingredients in olive oil are biologically active and have the ability to help prevent some serious diseases.

Olive oil is rich in healthy fats

Extra virgin olive oil really brings many outstanding benefits to the body

3. Soybeans

Soybeans are not only rich in protein, but also a great source of unsaturated and monounsaturated fats. This is a neutral fatty acid balanced condiment.

Therefore, many people often use soybeans to replace meat. Besides, this food also contains a lot of omega-3, which is good for our health.

Many people often use soybeans to replace meat

Many people often use soybeans to replace meat

4. Nuts

Nuts (chestnuts, hazelnuts, walnuts, macadamia nuts, almonds…) contain a lot of fat, fiber and protein. In addition, this food also contains vitamin E and magnesium.

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This is a mineral that most people don’t get enough of. Although nuts provide a lot of energy for the body, they contain a high fat content. Therefore, you should not eat too much in a day.

Nuts are usually high in fat, fiber, and protein

Nuts are usually high in fat, fiber, and protein

5. Chia seeds

Currently, many people use chia seeds as an effective weight loss food without knowing that this seed actually provides fat. Fat makes up about 80% of chia seeds by calories. This makes them a great high-fat food.

The fat in chia seeds is not the usual kind. These are the heart-healthy omega-3 fatty acids. Chia seeds also have many other health benefits such as lowering blood pressure and anti-inflammatory effects.

This is also a nutritional freak food. In addition, chia seeds are also a type of seeds that contain many other essential and healthy minerals.

Are healthy fats difficult to process?

Foods that contain healthy fats are not difficult to prepare. Even, if you know how to take advantage, an ingredient can be used in many different dishes. Specifically, avocados can be used for many different purposes.

  • Serve with bread: Pureed butter, mixed with salt, pepper and olive oil spread on bread instead of jam and have a quality breakfast or snack.
  • Make a smoothie: Put butter, sugar, ice and condensed milk according to your taste in the blender to create a refreshing buttery smoothie.
  • Mix salad: Sliced ​​avocado mixed with salad will be a new version of the already familiar salad.
  • Butter cream: Blend butter with sugar and condensed milk, put the mixture in the freezer and you have an attractive but also healthy ice cream.

Reference source

Cholesterol-Friendly Foods That Are High in Unsaturated Fat https://www.verywellhealth.com/foods-that-are-high-in-unsaturated-fats-697736 Accessed: 4/24/2020

10 High-Fat Foods That Are Actually Super Healthy https://www.hfe.co.uk/blog/is-dairy-affecting-your-workout/ Accessed date: 4/24/2020

19 Healthy, High-Fat Foods to Keep You Full and Satisfied https://www.self.com/story/9-high-fat-foods-actually-good-for-you Accessed April 24, 2020

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