After years of fear of fat the world is changing, and today everyone already knows that there is such a thing called “good fat. They contain unsaturated fatty acids such as omega 3, 6, and 9, whose job is to maintain blood, heart, and brain health. They balance cholesterol levels, reduce body inflammation, and support the immune system. So if you already consume fats, which are the healthiest?
Brazil nuts are not nuts at all, but seeds. But they, too, like nuts, are rich in unsaturated fatty acids and health. Also, Brazil nuts are very rich in magnesium, vitamin B1, and are the richest natural source of selenium.
This is the most trendy and exotic oil there is, everyone loves coconut oil. The good fats are found throughout the coconut, both in the water and in the fruit meat. Coconut oil contains fatty acids that are beneficial in lowering bad cholesterol and help lower triglycerides, thus reducing the risk of developing heart disease. The same fatty acids also help to reduce excess weight and can help the liver recover in case of injury.
This healthy oil contains essential vitamins such as Vitamins A, E, and K, and contains self-produced fatty acids that aid in the growth process, maintain skin health, and help balance blood lipid levels.
Avocado is more fat than any other fruit. It has lots of unsaturated fat and is effective in balancing blood cholesterol and improving heart health. It is rich in vitamin K, vitamin E, vitamins B, magnesium, and potassium.
Almonds are the perfect snack, they are a source of unsaturated fatty acids that help balance fat levels and lower high levels of bad cholesterol. In addition, they contain protein, dietary fiber, vitamin E, vitamins B, potassium, calcium, iron, and magnesium.
Flex seeds are high in protein, omega 3, vitamin B1, dietary fiber, and antioxidants. It is advisable to eat them grained, and store them in the freezer to keep the fatty acids from oxidation.
Eggs are a source of complete protein, high in vitamin D, vitamin B12, and calcium. The egg yolk does contain cholesterol, but also the other important fats. An egg contains lots of protein and it helps the muscle-building process and is therefore important in athletes’ nutrition.