7 Sources Of Good-For-You Fat


7 Sources Of Good-For-You Fat
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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?

Fats are stored in our body in adipose tissues, which are made up of cells specially adaptive for this purpose.
The average men’s body is about 15 percent fat and the women’s body is about 20 to 25 percent fat by weight.

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 


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

  1. Olive oil
  2.  Canola oil
  3. Nuts and walnuts
  4. Fatty fish
  5. Seeds
  6. 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.

7 Sources Of Good-For-You Fat
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

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. 

7 Sources Of Good-For-You Fat

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

7 Sources Of Good-For-You Fat

Fatty fish oil

7 Sources Of Good-For-You Fat
fish oil capsule

A great source of omega 3 fatty acid, a polyunsaturated fatty acid, has many beneficial effects.

Major benefits of omega 3 fatty acids are:
  • 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.
Seed oil
Seed oils are obtained from seeds of vegetables, not from fruits. So these are basically vegetable oils.
The most commonly used vegetable oils are Sunflower oil,Seseame oil, etc.
7 Sources Of Good-For-You Fat
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.

Sunflower oil is really a good choice for cooking purposes.
Vegetable oils are safe for cooking.

Flaxseed oil

Linseed oil, is also known as flaxseed oil or flax oil. It is a colorless to yellowish oil obtained from the dried, ripened seeds of the flax plant. 

7 Sources Of Good-For-You Fat
Flax seed

Flaxseed oil has various beneficial properties.

Flaxseed oil contains high in omega-3 fatty acids and has been proved to have various health benefits, such as reduced blood pressure and improved regularity.

It can be used as a replacement for other types of oils, added to foods, or applied to your skin and hair.

Also Read:

14 Benefits Of Eating Apple In 2021

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