Healthy Fats-5 Foods That You Should Not Miss!
Are you someone who runs away from fat because of the calories? Do you know that you need good fat for the functioning of your brain, production of hormone, metabolism, energy, weight loss, immune function and to handle inflammation?
60% of your brain is made up of fat. The fat consumed by us literally feeds our brain, helping neurological functions and clarity of the mind that makes us live healthy and happy lives.
Still think that fat is bad for you?
When you start planning how to add good fats to your diet, it would be better to understand how fats work. Heat oxidizes fats and they end up becoming degenerated fat. Degenerated fat are dense and can possibly clog the circulatory, lymphatic and digestive systems. As a result the liver gets stressed out and a person gains weight. For cooking, coconut oil is the best as it stays stable even at high temperatures.
Both Omega-3 and Omega-6 fats are essential for good health. They have to be consumed in 1:1 ratio because excess of Omega-6 fats without Omega-3s can lead to inflammation.
You need lots of Omega-3 fatty-acid foods in your diet as the fats are crucial for the body’s metabolism, brain functions, mental health, heart health and inflammatory response. These fats also prevent developmental disorders as well as cancer. You can get these fats from plant foods like leafy greens, chia seeds, flax seeds, walnuts, kiwi and strawberries.
Omega-6 fats are present in sesame oil, raw dairy products , coconuts, avocados, cashews, olives, and pine nuts. They are energizing fats that power the brain, support the central nervous system, benefit the skin, cleanse the body and enhance immunity.
Here is a list of top 5 foods that are abundant in good fats:
Avocado is one fruit that has loads of healthy fats in it. The creamy buttery fruit can be used in a zillion ways in your meals. You can add pieces of avocado to smoothies to thicken them up or have it with salad. You can enjoy it in your guacamole. It can be eaten just like that too with a little bit of salt. In spite of being a calorie dense food ( 100 gms of provides 160 calories!!) it is good for weight loss. After being consumed they make you feel satiated and this will prevent you from grabbing a bag of fries or any other junk food.
There is nothing in the world like our very own desi ghee. It has been inj use since time immemorial and something from the Vedic era must be having some real goodness in it. It is a great fat as it can withstand heat easily. Use it to temper your dishes. Slather on some of it on top of your multigrain rotis. Add it to the bowl of hot dal. It is really a healthy fat.
3) Coconut oil
Coconut oil is also a great fat for cooking because just like ghee, it also can withstand high temperature. Isn’t it great? You can make chocolates with coconut oil and prepare dry veggies in it. It has a distinct flavour and aroma that not everybody may like but the fat is really good for and you shouldn’t miss out on that.
4) Soaked nuts and seeds
There is a huge variety of nuts and seeds to choose from. You have almonds, cashews, pumpkin seeds, flaxseed, sesame seeds, walnuts, hazelnuts and chia seeds. It is even better if you are able to have nut milk like almond milk. You can add it to shakes and smoothies.
5) Olive oil
Extra virgin olive oil is one of the healthiest fat known. Cold pressed olive oil is considered to be the best. Just drizzle a bit on your cold salad and enjoy! You shouldn’t heat the extra virgin oil, use it cold.
Will you include healthy fats in your diet?
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