8 Unsaturated Fats Foods and Their Benefits

What are the best unsaturated fats foods? Can it be obtained from dietary supplements?

And what are its main benefits? The answers are in the following article.

Unsaturated fats, also known as good fats or healthy fats because of their positive impact on overall health

They are essential nutrients that support a variety of bodily functions.

Therefore, it is important to know the sources of unsaturated fats to include in the diet followed.

THE BEST UNSATURATED FATS FOODS

The primary sources of unsaturated fats are mostly oils from plants and fish.

These fats can be monounsaturated fats or polyunsaturated fats.

The following 8 foods are among the best foods of unsaturated fats:

1. AVOCADO

Avocados are one of the healthiest foods, only one slice of them contains 1 gram of monounsaturated fats

And an avocado contains a small amount of polyunsaturated fat.

On top of that, it’s packed with folic acid, vitamin C, and vitamin E, making it a healthy snack option.

2. NUTS

Several types of nuts contain large amounts of monounsaturated and polyunsaturated fats

which you can include it in your diet in several ways.

Walnuts are generally higher in polyunsaturated fats than other nuts

while pistachios, almonds, and pecans are higher in monounsaturated fats.

3. OLIVES

Olives, whether green or black, not only provide delicious taste, they are also rich in monounsaturated fats, and you can add olives to your diet.

4. SEEDS

  • FLAXSEEDS: Flax seeds may be known for their high fiber content, but they are also an important source of healthy unsaturated fats.
  • PUMPKIN SEEDS: Pumpkin seeds are a snack that is rich in both types of unsaturated fats but also contains a lot of fiber and protein.

5. FATTY FISH

Some fish are high in omega-3 fats, a type of polyunsaturated fat.

Fish in this category include:

  1. MACKEREL.
  2. TUNA.
  3. HERRING.
  4. ANCHOVIES.
  5. SALMON.
  6. SARDINES.

6. EGGS

Eggs contain both saturated and trans fats, and if prepared without frying

They are a healthy addition to your diet.

7. VEGETABLE OILS

If you are on a low-fat diet, you can replace butter with oils that are high in unsaturated fats

Including the following:

  1. CANOLA OIL.
  2. OLIVE OIL.
  3. CORN OIL.
  4. SOYBEAN OIL.

8. DARK CHOCOLATE

Chocolate contains a small portion of monounsaturated fat, and is a healthy food when eaten in small to moderate amounts.

BENEFITS OF UNSATURATED FATS

Consuming unsaturated fats is associated with a large number of health benefits

Including the following:

  • Reduce the risk of premature death and cardiovascular disease.
  • Heart health support.
  • Enhance the absorption of certain vitamins, such as: vitamin A, vitamin D, vitamin E, and vitamin K.
  • Fighting infections, which may help prevent many chronic diseases, such as:
  • Arthritis, diabetes, or any autoimmune disease accompanied by inflammation.
  • Having positive effects on brain health.

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