We have always been told to ban fat from our diet because it is not good for our health! This is not totally true! Fatty foods have the right to be on our plates for the simple reason that they are essential for the balance of our body. Without them, the body is unable to properly absorb certain vitamins (A, D, E and K.) In addition, fat provides energy, helps regulate body temperature and contributes to the production of hormones. But nutritionally, not all fatty foods are created equal, some more important than others! This is why we are giving you a little presentation of the good fats to include in your menus.
Fat : distinguish the good from the bad
On the one hand, we have the monounsaturated fatty acids, Omega 9.
Digested, they facilitate the assimilation of fat-soluble vitamins A, D, E and K. In addition to boosting the health of vital organs, they also help reduce bad cholesterol. They are found in foods such as avocados, pistachios, almonds, peanuts and rapeseed oil.
On the other hand, there are the polyunsaturated fatty acids The best known are omega 3 and 6. The body cannot synthesize them on its own. So, you have to bring them from outside by consuming foods that contain them such as oily fish and nuts.
But be careful, do not overdo it. The ideal ratio of polyunsaturated fatty acids is 4 omega-6 to 1 omega-3. It is also important to take care of how to use them to maintain all their nutritional values.
8 Good Things To Eat To stay In Shape
1. The avocado
Fruit photo created by jcomp
It is a very interesting fruit considering all that it contains: mono and polyunsaturated fats, vitamins C and E, etc. Everything is there not only to stay in shape but also to maintain skin and hair. In salad, stuffed, in mousse or cooked like guacamole, it can be consumed in various ways. Do not deprive yourself of it !
2. The nuts
You are probably wondering which ones because there is so much variety? We are talking here about hazelnuts, cashews and Macadamia. What do they have in common? A good quantity of mono and polyunsaturated fatty acids to preserve our cardiovascular health.
With 20 g of Omega 3 contained in these nuts, we fill up with good fats for the day. On top of that, they provide protein, iron, fiber, magnesium, and vitamin K.
3. The peanuts
According to a Dutch cohort study published in 2015 in the International Journal of Epidemiology, consume 15 grams of peanuts on average per day and you will decrease the risk of cardiovascular disease, diabetes and cancer. Take them as an aperitif, on their own or with other healthy foods to maximize their effects.
4. Fatty fish
Unlike so-called lean fish, oily fish are an excellent source of fat and protein. They contain enough very long chain Omega 3s like DHA, EPA. This explains their direct impact on the increase of good cholesterol in the blood. These fats are also involved in the proper functioning of brain and nerve cells and the formation of digestive enzymes and hormones.
Herring, tuna, salmon, mackerel, sardines, these oily fish are also full of minerals (selenium, iodine and iron) and vitamins B and D, essential for the prevention of cardiovascular diseases and certain cancers.
5. Vegetable oils
We speak in particular of rapeseed, soybean or hemp oil. Highly concentrated in omega 3 and monounsaturated fatty acids, they naturally lower bad cholesterol in the blood and preserve the heart. Alongside them, olive oil stands out for its many virtues. It protects against cardiovascular disease, lowers blood pressure and hydrates the skin well.
The amount to consume: at least one tablespoon per day. This is enough to cover half of our daily Omega 3 needs.
6. The egg yolk
In egg yolk, we find essential fatty acids but also vitamins A, B, E, D, folic acid and minerals such as iron, potassium, magnesium and phosphorus.
Which gives it a place in any diet. If you take about 6 / week, favoring eggs from free-range hens, you can fill up on omega-3 !
7. The almonds
They are presented as very good fats. In addition to this asset, they are rich in magnesium, fiber and calcium. If you want to lose weight, incorporate them into your eating plan without hesitation. A mere handful of almonds has enough polyphenols than a bowl of broccoli. This gives them antioxidant properties.
8. The green vegetables
Those in the spotlight are spinach, broccoli and kale. Good sources of Omega 3, they help preserve our health if consumed regularly. They are also appreciated for their high content of vitamins, minerals and fiber. Do you like green vegetables ? This is the opportunity to have fun!
What Should We Remember about fatty foods ?
Whether we admit it or not, fat is essential for our bodies to function. Omni present in our diet, fat alone covers nearly 30 to 40% of our energy needs. This is why nutritionists recommend including them in our menus.
But we must promote good fats, ie Omega 3 and 9. They are good for the brain and heart, reduce the risk of cancer and have anti-inflammatory properties.
As for fatty foods to absolutely avoid, these are hydrogenated and trans fats. They are found in sweet and savory cookies, spreads, pastries, fries, cereal bars, crisps and industrial sauces.
Among other things, they are responsible for increasing bad cholesterol levels in the blood. According to nutritionists, the ideal menu should consist of one third of saturated, unsaturated and polyunsaturated fatty acids.
We give priority to good fats without neglecting the others. There you have it, now you know which fatty foods to put on your plate for your health.