Foods Rich In Healthy Fats. You Will Be Fascinated!
Healthy fats are nutrients that can be found in both plant and animal foods. Its consumption is recommended on a regular basis as they have positive health implications.
One of its main functions is energizing. Fats release more energy, approximately 9 kilocalories per gram of fat consumed. In addition, they provide the body with essential fatty acids and carry out structural and regulatory functions.
Functions of fats
Among the structural functions of fats are:
- Protect the organs and the body from injuries and blows.
- Isolate the body from temperature changes.
Regarding regulatory functions:
- They contribute to the feeling of satiety, as they delay the emptying of the stomach.
- They are capable of regulating inflammatory processes, according to research published in the journal Biochemical Society Transactions .
Fatty acid classification
Fats are made up of fatty acids. The most common type of fat is made up of three fatty acid molecules together called triglycerides. Thus, depending on the number of bonds of their fatty acids, fats are classified into different types:
Saturated fats
These are made up of saturated fatty acids (SFA) that do not have double bonds. Among its main sources are animal fats and derived products, such as:
- Meats.
- Sausages.
- Dairy products.
- Butter.
- Butter.
- Oils
These types of fats are claimed to increase levels of bad cholesterol (LDL) in the blood. However, there are currently scientific articles that discuss this impact and eliminate the possible association between saturated fat intake and cardiovascular risk.
Unsaturated fats
Formed by unsaturated fatty acids (AGI). These have double bonds and are found in oils (except those of coconut or palm) and foods of plant origin, as well as in fruits and seeds.
Unsaturated fats can be classified, in turn, into monounsaturated and polyunsaturated.
- Monounsaturated fatty acids : They have a single double bond. Among the foods that include them we find:
- Vegetable oils (olive, sunflower, corn).
- Avocados
- Polyunsaturated fatty acids : This type of fat cannot be synthesized by the body. However, they are essential for the human being. For this reason, these elements, both of animal and vegetable origin, must be provided through food to regulate the metabolic processes of different systems of the human body. They are found, for example, in:
- Walnuts.
- Almonds
- Blue Fish.
In turn, polyunsaturated fatty acids are classified into two groups: omega 3 and omega 6.
Omega 3
Its functions include reducing triglycerides in the blood, inflammation and lowering blood pressure, among others. Among the foods that include them we find:
- Seafood.
- Nuts.
- Rapeseed and soybean oils.
- Green leafy vegetables.
- Blue fish (salmon, herring, anchovy, sardine and tuna).
Omega 6
This type of fat has a property capable of stimulating inflammation, according to a publication in the journal Prostaglandins, Leukotrienes and Essential Fatty Acids. For this reason, their intake should be similar to that of omega 3 fatty acids, so that both are capable of modulating inflammatory processes.
Within this category is linoleic acid. We can obtain it from foods such as:
- Corn, sunflower and soybean oil.
- Nuts (like walnuts).
Among other things, it should be mentioned that another of the main functions of omega 6 fatty acids is to be a source of energy.
Also, some omega-6 fatty acids, such as gamma-linolenic acid (GLA), have shown benefits in treating symptoms of chronic diseases such as rheumatoid arthritis.
Foods rich in healthy fats
Here are the foods richest in these healthy fats. You can consider including them in your diet and have them always present in your meals for the day.
- Flaxseed oil : About 80% of its composition corresponds to unsaturated fatty acids. Among them, omega 3, 6 and 9 stand out. However, it may be contraindicated for those with thyroid or dysphagia. Therefore, it is recommended to consult your doctor before starting to consume it. For every 100 grams of this oil, we get up to 68 grams of polyunsaturated fats and 18 grams of monounsaturated fatty acids.
- Olives and derivatives : They contain essential fatty acids omega 3 and 6, as well as vitamins A and C.
- Nuts : Nuts are a good example of healthy fats. They contain 54 grams per 100 grams of food. Other healthy options are hazelnuts, pistachios, and almonds.
- Avocado : avocado or avocado provides us with 15 grams of healthy fats per 100 grams.
- Egg : it provides us with a significant amount of monounsaturated fats. One unit provides us with about 27 grams of fat.
- Soy : it is one of the legumes with the highest level of healthy fats, as it contains more than 18 grams of fat per 100 grams.
- Peanuts : for every 100 grams of peanuts, we get 49 grams of healthy fats.
Include healthy fats in the diet
As you may have noticed, foods rich in healthy fats are accessible almost anywhere on the planet. Best of all, you can combine them either in dishes, salads or even desserts.
It is important to learn about good nutrition, because in this way, we take care of what we eat and, therefore, also of health and well-being.
Do not forget that overeating is harmful and try to eat in a balanced way. It is always advisable to consult a doctor or a specialist to recommend the diet that best suits us.
