14 Best Source Of Healthy Fats You Should Not Avoid
Fats are one of the most essential components in our body. Many people don’t eat fat because they are in a misconception that eating fat will make them fatter. Which is completely wrong. you need to consume healthy fats.
There is many organs, cell membranes, brain tissue, artery need fats to work properly. Especially you need fats to produce hormones and keep them in a healthy range. You need to consume both saturated and unsaturated fats from healthy fats in moderation.
There are so many sources of healthy fats. Some contain healthy saturated fat, some have unsaturated fats, healthy Omega-3 fats, Omega-6 fats, and some foods are a good source of healthy cholesterol (HDL).
Almond is a great source of healthy fats. Also high in vitamin-E, magnesium, phosphorus.
1 oz of almonds has 13.8g of fat. Almost 1g of saturated fat, 8.6g monounsaturated fats, 3.6g polyunsaturated fats, 1.7mg Omega-3, and 3378mg Omega-6 fatty acids. Almonds have zero cholesterol in it. 161cal in 1oz of almonds.
One of my favorite nuts and very nutritious. High in magnesium, copper, vitamin K. cashew has zero cholesterol.
1 oz (28g) of cashew nuts has 12.3g fat of which 2.2g saturated fat, 6.7g monounsaturated fat 2.2g polyunsaturated fat. 17.1g of Omega-3 and 2179mg Omega-6 fatty acids present. Almost 155cal in 1 oz of cashew. [source]
3. Peanut Butter
One of the demanding sources of healthy fats. Raw peanut butter is high in manganese, niacin (vitamin B3), vitamin E and zero cholesterol.
2 tablespoon (32g) of peanut butter provides almost 188 cal. 16.1g total fat. There is 3.3g saturated fat, 7.6g monounsaturated fat, 4.4g polyunsaturated fat. 24.3mg Omega-3 fatty acids and 4413mg Omega-6 fatty acids. [source]
Avocado is a very well known source of healthy fats. Not only fat, but it also has many other healthy nutrients. It is high in vitamin K, folate (vitamin B9), potassium and zero cholesterol.
100g of an avocado provides 160 cal. 14.7g total fat of which 2.1g saturated fat, 9.8g monounsaturated fat, 1.8g polyunsaturated fat. Almost 110mg Omega-3 and 1689mg Omega-6 fatty acid present in 100g of avocado. [source]
Although egg white is a source of complete protein, egg yolk is a source of saturated fat. It is high in selenium.
1 medium size (44g) egg provides almost 70 cal. It has a total 4.4g of fat. 1.4g of saturated fat, 1.7g of monounsaturated fat and 0.6g of polyunsaturated fat. It contains 32.6mg Omega-3, 505mg Omega-6, and 186mg good cholesterol. [source]
6. Chia Seeds
Chia seeds the great source of Omega-3 fatty acid. Omega-3 fatty acid in chia seeds is called ALA (Alpha Lipoic Acid) which is plant-based fat. It has an anti-inflammatory and anti-oxidant property.
1 oz of chia seeds contains 137 cal. 8.6g of total healthy fats of which 0.9g comes from saturated fat, 0.6g monounsaturated and 6.5g polyunsaturated fats.
Chia seeds provide almost 4915mg Omega-3 fatty acid and 1620mg Omega-6 fatty acid and zero cholesterol. [source]
7. Flax Seeds
Flax seeds are another great source of plant-based Omega-3 fatty acids. High in magnesium thiamine (vitamin B1).
1 tbsp or 10g of flax seeds contain 54.7 cal. Almost 4.3g of fat of which 0.4g saturated fat, 0.8g monounsaturated fat and 2.9g polyunsaturated fat. There are 2338mg Omega-3 and 606mg Omega-6 fatty acids present in 1tbsp. It has 0g cholesterol. [source]
8. Coconut Oil
Coconut oil is full of saturated fat which is important for your hormones, heart. It has zero cholesterols
1 tbsp coconut oil has 14g healthy fats. 12g comes from saturated fat. Almost 120 cal in 1 tbsp. [source]
9. Olive Oil For Healthy Fats
A very good antioxidant and a good source of healthy fats. High in vitamin K and vitamin E.
1 tbsp or 14g of olive oil provides 119 cal. Almost 13.5g of total fat of which 1.9g saturated fat, 9.8g monounsaturated fat, 1.4g polyunsaturated fat. It has 103mg Omega-3 fatty acid, 1318mg Omega-6 fatty acid, and zero cholesterol. [source]
Cheese is a very nutritious food. It is high in calcium, phosphorus, vitamin A, riboflavin (vitamin B12).
100g of cheese contains 403 cal. Almost 33g fats of which 21g saturated fat, 9.4g monounsaturated fat and 0.9g polyunsaturated fat. It has 365mg Omega-3 fatty acid, 577mg Omega-6 fatty acid, and 105g of cholesterol. [source]
11. Full Fat Yogurt
It is good antibiotics, anti-inflammatory, and a very good source of healthy fats. High in riboflavin and phosphorus.
1 cup (245g) of whole milk yogurt provides 149 cal. There is total 8g of fat. Almost 5.1g of saturated fat, 2.2g monounsaturated fat, and 0.2g polyunsaturated fat. It contains almost 66.2mg Omega-3 fatty acid, 159mg Omega-6 fatty acid, and 32g of cholesterol. [source]
11. Salmon Good Source Of Healthy Fats
Salmon is the best source of Omega-3 fatty acids. High in niacin (vitamin B3), vitamin B12, selenium, and phosphorus.
100g of salmon provides 206 cal. It has almost 12.3g of fat of which 2.5g comes from healthy saturated fat, 4.4g monounsaturated fat, and 4.4g polyunsaturated fat. 2260mg Omega-3 fatty acid and 666mg Omega-6 fatty acid and 63mg cholesterol in it. [source]
12. Dark Chocolate
Dark chocolate is a very good source of fats though it is high in saturated fat but in moderation. It has also iron, copper, manganese in high amount.
1 oz of dark chocolate contains 168 cal. It has 12g of fat. Almost 7g comes from saturated fat, 3.6g monounsaturated fat, 0.4g polyunsaturated fat. There is 9.5mg Omega-3 fatty acid and 3.4mg Omega-6 fatty acid and 0.6 mg cholesterol in 1 oz dark chocolate. [source]
13. Whole Milk
Whole milk is very nutritious and has a good amount of healthy fats. High in calcium, phosphorus, riboflavin, vitamin D.
1 cup (244g) of whole milk provides 146 cal. Almost 8g of fat of which 4.6g comes from saturated fat, 2g monounsaturated fat, and 0.5g polyunsaturated fat. It has 183mg Omega-3 fatty acid, 293mg Omega-6 fatty acid, and 24.4mg cholesterol. [source]
14. Ground Beef
Ground beef is high in saturated fat and very nutritious. It is also high in vitamin B12, niacin, zinc, and selenium.
3 oz (85g) of an 80% lean ground beef contains 232 cal. Almost 15g of fat of which 5.6g saturated fat, 6.5g monounsaturated fat, and 0.4g polyunsaturated fat. There are 39mg Omega-3 fatty acid, 342mg Omega-6 fatty acids and 75.6mg cholesterol in one serving of ground beef. [source]
Benefits of Eating Healthy Fat
There are tons of benefits to eating fat. In fact, your body doesn’t work properly if you don’t consume enough fat. You need all types of fats and fatty acids like saturated fat, monounsaturated fat, polyunsaturated fat, Omega-3 fatty acids, Omega-6 fatty acids, healthy cholesterol, etc.
Healthy Fats for Brain Health
Fats are very essential for Brain to work properly. Because almost 60% of your brain tissue made up of fats. So, if you’re in a diet don’t ignore healthy fats.
Especially saturated fats and Omega-3 fatty acids are very important for proper brain functions.
Good for Immunity
Many essential vitamins like vitamin A, D, E, and K are fat-soluble. That means if you don’t eat enough fats your body can’t absorb those essential vitamins.
Vitamin D is an important element to prevent Alzheimer’s, Parkinson’s and depression, etc. And it improves bone health.
Keep the Lungs Healthy
Lungs are coated with a layer of healthy saturated fats. Low consumption of low saturated fats causes many problems in your lungs.
Consuming fats actually help to the Cholesterol in check. There is two types of cholesterol, LDL which is very harmful and HDL which our body needs.
So consume HDL rather than LDL which will eventually help to keep the cholesterol level in a proper ratio.
There are so many benefits of consuming healthy fats. But over-consumption of healthy fats also leads to many health problems like obesity, high cholesterol, high blood pressure, etc.
So, choose the right amount according to your body, age and consume healthy fats from foods. There is another type of fats called trans fat which is unhealthy for your body. Always try to avoid it.
Avoid the unhealthy source of fat like artificial sweeteners, junk food, high fructose corn syrup, these are loaded with trans fat. And keep in check your saturated fat consumption. High consumption of saturated fats and trans fat causes high cholesterol, unhealthy weight gain, fatty liver, and many health problems.