How many times have you been told fats are bad for you and to avoid them at all costs? Fats have been demonized for years, but now research is showing that fats are good for you.
At Gucciardo Specific Chiropractic and Natural Health Center we say, it’s time for fat to ditch it’s bad - boy reputation once and for all.
About 60 percent of our brain is made up of fat. The fats we eat directly feed our brain. It also serves the body well and is useful in decreasing inflammation, enhancing immunity, improving mood and depression, feeling fuller, maintain steady energy, help with weight control, aid in hormonal balance, aids in nerve function, brain health, helps with calcium and magnesium absorption, blood sugar regulation, and help improve hair, skin, and nail quality.
A few types of fats to stay away from are vegetable oil, corn oil, cotton seed oil, safflower oil, and soy oil. Another type of fat to avoid are transfats which are found in processed foods especially baked goods, artificial cheeses, margarine, and shortening because they promote inflammation. A great oil you can add to your diet is olive oil and flaxseed oil which can help prevent inflammation, heart disease, hypertension, and cancer.
There are two main types of essential fatty acids called omega - 3 and omega - 6 fatty acids. These essential fats are necessary for our brain and overall body function.
But, these essential fatty acids cannot be made by the body. These types of fats must be eaten as a part of our diet.
Eating fats can help our body absorb the fat - soluble vitamins A, D, E, and K. So, what are the good sources of fats you can eat?
Check out the list of healthy fats below that you can add to your diet.
function, and fights off bad bacteria. It is also great when added to smoothies or blended with warm water and one teaspoon of cacao powder for a creamy and warm drink that is easily digested.
Olives – This one is for my salt lovers! Olives are loaded with antioxidants and fats that has been shown to decrease inflammation, aid in heart health, encourage weight loss, and help fight certain cancers. When you’re buying olives, it is best to avoid buying them in a can and get them in a glass jar instead. You can toss them in your salads and keep them in the fridge for a quick snack.
Nuts and Seeds – Raw nuts and seeds are a quick and easy source of fat to eat when you’re always on the go. Walnuts, almonds, pecans, brazil nuts, cashews, pistachios, sunflower, hemp, chia, and pumpkin seeds are all great choices. Nuts and seeds help to keep your blood sugars stable, improve blood flow, reduce the risk of blood clots that may cause a heart attack, as well as improve the health of the lining of our arteries.
Butter and Ghee – Another victim on the war on fat is butter. However, real butter like raw or grass - fed butter is what you should look for. The omega - 3s and omega - 6 fatty acids found in butter can help improve brain function and skin health. It is rich in vitamins and trace minerals including selenium a powerful antioxidant. Next, the Indian version of butter is called ghee or clarified butter. It has a great source of retinol and vitamin K2 to help strengthen your bones and improve digestion. You can saute your veggies and food in it or add it to your smoothie.
High Quality Animal Protein – Saturated fats are found in animal protein that include wild salmon, sardines, pasture raised whole eggs, and grass - fed beef, lamb, and pork are all great examples of a high - quality animal protein that can be a part of your healthy diet.
Avocados - are a great source of fat that you can use to replace the mayo on your sandwich or the sour cream on your baked sweet potato. Avocados are packed with vitamin E, it contains folate which is excellent for pregnant women, boosts immunity, and acts as an anti-aging nutrient for your skin.
Eggs – Eggs are packed with protein, it can help improve heart health, an impressive amount of choline, prevents fatigue, supports neurological health, and can help keep your cells healthy.