The 5 Most Useful Fatty Foods

Author: Alexander Bruni Time for reading: ~1 minutes Last Updated: August 08, 2022

Vegetable fats are more useful than animal fats, but do not completely rule out the latter.

Despite the frequent negative attitude towards them, fats remain among the vital nutrients for every person. Here we emphasize the importance of natural fats, such as those contained in minimally processed foods .

There is no healthy diet that completely eliminates fat intake, even in cases where the goal is to deal with obesity . Moreover, in a healthy person with a normal body weight, fat should be a significant part of the daily intake of nutrients and it is even good to quantify protein. A healthy diet requires more unsaturated fatty acids than saturated ones.

To ensure optimal fat intake, you can rely on foods that are naturally rich in both types of fat.

Fish
It is well known that it is recommended that at least 2 meals a week include fish as a main course. Oily fish, a rich source of omega-3 unsaturated fatty acids, is preferable . These are salmon, mackerel and tuna.

Avocado
Ideal to complement any food menu as an addition to the main course. It is believed that the simultaneous intake of avocado helps the absorption of important nutrients in any menu.

Seeds
Sunflower, pumpkin and flaxseed are leaders in this category. Vegetable fatty acids are healthier than those obtained from animal products, and seeds are an ideal source. To facilitate their absorption, seeds with a harder shell, such as flax and sesame, it is better to consume ground. An additional advantage of the seeds is the high fiber content , which acts as a natural regulator of the absorption of fat from food.

Eggs
They offer a very convenient option for simultaneous intake of fats and proteins. These two types of essential nutrients are considered safe to combine in one meal because they do not interfere with each other's breakdown and absorption.

Legumes The
main advantage of legumes is the high content of protein and fiber. However, most legumes are also rich in omega-3 fatty acids - such as lentils, chickpeas, peas and others.

The beneficial fats that these foods provide help reduce bad cholesterol. They have a pronounced anti-inflammatory effect and with regular consumption can reduce the risk of cardiovascular disease. In addition, they have a beneficial effect on brain activity and skin . And the opportunity to get them regularly only through food is extremely convenient.

The 5 Most Useful Fatty Foods

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