Over time, people have seen fat in a very wrong light because most people say that the reason for gaining more weight is only fat. But this is wrong because your weight increases due to carbohydrates. It also increases with overeating. Fat is safe if consumed in the right proportion. It is an essential micronutrient that our body requires. Therefore, for a healthy body, one should at foods rich in fat.
Bad fats and unsaturated fats are the reason for increasing your weight. Regular amounts of healthy fats never increase your weight.
What is Fat?
Apart from proteins and carbohydrates, fats are also the third major nutrient for our body. It is a major component of energy in our body and helps the body to absorb vitamins in the body. Fat contains higher calories than other energy sources.
Just as protein is needed for the growth of our body, similarly our body also needs carbohydrates and foods rich in fats.
If you are interested in building muscles and the body, then this question must have come to your mind that what are the best healthy fats. What are the foods that are rich in fat that you can include in your diet?
Benefits of Eating Fat
- Fat helps in the digestion system of our body.
- Fat helps in the dissolution of vitamins A, D, E and K in our body.
- Fats help a lot in the development of our brain helps with the problem related to inflammation in the body.
- Fats make the skin and bones healthy.
- Fats also increase the level of testosterone in the body.
Foods in rich in Fats
Avocado is a very good source of fat. It contains about 15 to 17 grams of fat per 100 grams. It also contains sodium, potassium, and calcium along with fat. Eating avocado is considered beneficial for health and skin. Apart from fat avocado is a rich source of Vitamin E. It also has natural anti-oxidants which protect the skin. Avocado helps in the regeneration of skin cells and keeps your skin young.
Avocado is very beneficial for our body, it helps in building the strength of the body and strengthens our digestive system. It does not contain Cholesterol so it is used a lot in dieting for weight loss. Avocado is one such fruit, which contains a lot of monosaturated fat, so its consumption is healthy for the heart. By consuming avocado, the amount of cholesterol in your body decreases, and the body burns more fat due to faster metabolism.
Almost all nuts contain healthy fats, which benefit your body in many ways. You can eat peanuts, almonds, walnuts, pistachios, etc. Almonds are a good alternative to fats in the list of nuts. You can use almonds and other dry fruits as healthy snacks. One ounce of almonds can give you 14 grams of fat. Apart from fat, it contains vitamins and other minerals. It nourishes the skin and keeps the body healthy. By eating almonds, we get all the three nutrients, fiber, protein, and fats, so almond makes us immune to many diseases
The main source of fat is your cooking oil. Olive oil is considered to be the healthiest of all oils. Olive oil is very beneficial for our body, it keeps our heart healthy and helps in weight loss. The monosaturated fats present in Olive oil are very useful for the body. If you use any other oil for cooking, then you should use extra virgin olive oil instead. This olive oil is effective in protecting you from heart diseases, blood pressure, and many types of cancer. However, this oil cannot be used for very high temperatures such as frying. Hence you can only use it for general cooking and dressing.
Eggs are a food rich in healthy fats. Almost all the nutrients required by the body are found in eggs. One large egg contains only 5 grams of fat. Most fat is found in the yellow part of the egg and protein is found in the white part. Eggs contain healthy fat, but eggs are often embroiled in controversies regarding cholesterol content. If you eat indigenous eggs or organic eggs, then they are more beneficial for you because they are good in omega-3 fatty acids, vitamin B, choline and other nutrients, which support the nervous system and prevent heart diseases.
Fish is also considered a food rich in fat. It contains omega-3 fatty acids. Salmon fish is considered to be the most beneficial, eating mackerel, tuna, and sardines along with it also reduces the chances of a heart attack. Along with protein, healthy fat is also found in abundance in fish, the consumption of fish is helpful in making everyone strong from our skin to eyes. Fish also maintains our cholesterol level.
Chia seeds are a very healthy alternative to fats, they are seeds full of antioxidants. It also contains fiber and omega-3 fatty acids.
Coconut oil is also a food rich in healthy fat. Consumption of coconut oil fulfills the requirement of fat in our body and also keeps our skin healthy. Coconut oil contains many nutrients and is a very good source of healthy fat. Therefore, you can also use extra virgin coconut oil for cooking. Not only this, due to the deliciousness of virgin coconut oil and being frozen at a mild temperature, you can also use it in place of butter.
Part of the Diet for Weight Loss Editorial Team 2021