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Fat is a dietary evil–or so you probably believe. Even the food industry has also exploited this thinking in order to sell low-fat or fat-free versions of just about every food product under the sun.
But the fact is that fat, in small amounts is essential for us. Some fat, for example, found in fish oil or olive oil lowers the risk of heart disease and even helps us stick to a weight loss plan.
Before going to describe about 7 sources of good for you fat,let us discuss about what is fat,how we use fat and why we need fat?
What is fat?
Fat comes under the broad term lipid. Lipid is a general term used to describe substances that can’t be dissolved in water but will dissolve into an organic solvent.
Fats, waxes,oils, ester oils, and certain sterols all come under this group.
The specific term is triglyceride which includes fats and oil only.
Natural fats mean fats derived from foods or from animals. They all contain 3 fatty acid molecules (that’s why ‘tri’) bound to one glycerol(one type of alcohol).
One gram of fat gives 9 calories.
How do we use fats?
Why do we need fats?
Fats are essential for many complex chemical reactions that took inside our body every second.
These reactions are essential for our growth and development in children, the production of sex hormones and prostaglandins
Oil in the family
Fats and oils contain many different types of fatty acids that affect our bodies in many different ways.
They fall into mainly two categories:
1. Saturated
2.Unsaturated
Food fats always contain both saturated and unsaturated fatty acids and are classified into saturated,monosaturated, or polyunsaturated depending on which fatty acids are present in the qhighest concentration.
7 Sources Of Good-For-You Fat
- Olive oil
- Canola oil
- Nuts and walnuts
- Fatty fish
- Seeds
- Flaxseed oil
Olive oil
Olive oil an extract of olive, the fruit olive tree.
It contains 73 percent monounsaturated fatty acid which is called oleic acid.
Oleic acid has many benefits.
Studies suggest that oleic acid decreases Inflammation and may even have beneficial effects on genes linked to cancer thus making it an ideal choice of cooking oil.
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| olive oil |
Additional virgin olive oil is genuinely nutritious.
Aside from its valuable unsaturated fats, it contains good measures of vitamin E and K.
In any case, olive oil is additionally stacked with amazing cancer prevention agents.
These cell reinforcements are organically dynamic and may decrease your danger of chronic sicknesses.
They likewise battle aggravation and assist with shielding your blood cholesterol from oxidation — two advantages that might bring down your danger of coronary illness.
Consuming olive oil does not appear to
increase the likelihood of weight gain. Moderate intake may even aid in weight
loss.
canola oil
Canola oil is oil made from crushed canola seeds. It is regarded as one of the best oils for the heart. Canola oil has less saturated fat than any other oil commonly used in the U.S.
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| canola |
Canola oil has great benefits as it contains only 7 percent of saturated fat. It is full of good fat means monounsaturated fat. It reduces the LDL level of blood thus it is really a cardioprotective oil.
Nut and Walnuts
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| walnut |
Fatty fish oil
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| fish oil capsule |
- Enhances the brain development of the child if given during pregnancy or early childhood.
- It improves eyesight.
- It alleviates anxiety disorder and depression
- A great tonic for the heart.It increases good cholesterol and decreases bad cholesterol.
- Antiaging property
- It fights against inflammation
- It has anti-cancer properties.
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| Sunflower oil |
Vegetable oils contain mainly phytochemicals like choline and phenolic acids. They have major health benefits like lowers cholesterol, improves immune system, anti-inflammatory properties. provides energy and promotes heart health.
Flaxseed oil
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| Flax seed |
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