Vegetable fats They are nutrients and are essential for our body and our health, so we shouldn't avoid consuming them. What we should do is learn to choose which fats to consume and which ones to avoid.
Although they are Badly seen for being related to weight gain, they actually perform fundamental functions for our organism.
What are vegetable fats?
When we talk about vegetable fats we are referring to a type of “good” or “healthy” fats. It is necessary to consume fats for our body to function properly. What's more, what is recommended for a healthy diet is to consume between 7 and 10% saturated fatty acids that we can find in coconut oil; same amount of polyunsaturated fatty acids present in nuts; and on a 15% monounsaturated fatty acids abundant in olive oil, olives, avocado or pistachios.
If we practice continuous exercise, fats They are excellent fuel To have energy, they also help us absorb fat-soluble vitamins (A, D, E and K). We can incorporate them into our breakfasts to have energy for the rest of the day.
Best foods to consume healthy fats
Let's talk about the best foods to obtain healthy fats and also the recommendation of how it is best to consume them in some cases.
Avocado
This very fashionable fruit is rich in fats, vitamins, minerals and fiber. Among its many benefits are beautiful, glowing skin by taking care of it from within, and a healthy cardiovascular and nervous system. It helps prevent diseases such as multiple sclerosis and Alzheimer's. It's also interesting to know how diet influences our overall health. If you're interested, you can learn more about the relationship between diet and mood.
Olives
A fruit that we have in Spain indigenously and that, incorporating it into our diet, gives us omega 3 and 6, vitamins A, B1 and C, iron and sodium. Finally, you should control your intake if you suffer from hypertension. They regulate bowel movements and have a satiating effect. It is recommended to consume between 6 and 8 olives a day to achieve these benefits. They are ideal for boosting the immune system and for people with anemia. If you are interested, you can learn more about the food classification for a balanced diet.
Sesame oil
An oil that has been used traditionally in medicine and cosmetics to care for facial skin. But it is also a great ally for health, reduces cholesterol, inflammation, osteoarthritis and menstrual pain, combats aging and memory loss. So you definitely have to reconsider consuming it orally in addition to using it topically.
Sunflower oil
Compared to olive oil, this oil has a bad reputation, but in reality it has a large percentage of omega 6 linoleic acid, lowers cholesterol, strengthens the immune systemThis food is interesting because the human body is not able to produce the nutrients it offers on its own. In addition, you can learn more about the inflammatory foods that are easy to avoid to stay healthy.
Olive Oil
The olive oil It should be taken raw to take advantage of its benefits. since heat decreases its quality. A tablespoon of raw olive oil every day is proven to reduce cholesterol levels, improve the cardiovascular system and regulate bowel movements. It also cleanses the liver and gallbladder. We can take up to 50g per day as recommended.
Coconut oil
This is one of the most beneficial oils in terms of a source of medium-chain saturated fats. Half of the fatty acids are lauric acid which is a fat that produces energy. In addition, it is beneficial for those who suffer epileptic seizures and reduces cholesterol.
A great way to have energy throughout the day is Incorporate coffee, smoothie, milk... coconut oil into our breakfast. You can also explore how to grow pistachios, which are an excellent option to obtain healthy fats.
Nuts
It is the nut that has the most omega 3, they are some excellent allies to take care of the heart. But they also provide protein, fiber, antioxidants, minerals and vitamin B.
Almonds
They are the queens of nutrition when it comes to nuts. They reduce cholesterol, provide us with magnesium, zinc, potassium, omega 3, proteins, vitamin B and antioxidants among many benefits. It is also important to know what are the types of fruits and its characteristics in our diet.
Flax seeds
Again we have a high content in omega 3 and have an anti-inflammatory capacity Very beneficial for our digestive and immune systems. We can incorporate them raw or in flour form to add to our dishes.
Pistachios
Pistachios are ideal for the body since they are a source of energy, fiber, vitamins, antioxidants, minerals and monounsaturated fats. Eating a handful of them a day can give us great benefits for the body.
Margarine
When talking about vegetable fats, margarine also comes to mind. Margarine is made with vegetable fats that provide us with vitamins A, D and E. It is subjected to an industrial process that leaves us with that solid mass that It is a trans fat. This grease is not recommended since it is comparable to that of industrial pastries. Although its manufacturing process is refined, there are other fats that are much healthier than this.
