Healthy fats that are necessary for the body
Fat is the only macronutrient that cannot be produced completely by the body itself and comes with food. That's why it's important to make sure his food sources are healthy.
In addition to protein and carbohydrates, fat is one of the three most important macronutrients, and must be present in the menu. Our body needs fat to provide energy and regulate hormonal balance. Healthy fats are especially necessary for the formation of testosterone – its active production stimulates muscle growth.
Another important task of healthy fats: they are responsible for the assimilation of fat-soluble vitamins A, D, E and K. without fat, these vitamins simply are excreted without bringing any benefit.
What fatty acids are necessary for the body? There are saturated, monounsaturated, polyunsaturated and trans fatty acids.
Simply unsaturated.Monounsaturated fatty acids help the body absorb fat-soluble vitamins A, D, E, K. They are healthy fats, because they have a positive effect on the level of cholesterol in the blood (reduce the content of “bad” LDL-cholesterol), are also very important for the production of testosterone and building m ulcer mass. Contained in avocado, olive, rapeseed oils, peanuts.
Polyunsaturated fatty acids.They include omega-3 and omega-6 fatty acids, which enter the body only with food. It is important to get them in the right ratio. The German Nutrition Society (DGE) recommends a ratio of omega-6 to omega-3 as 5:1.
Omega-3 has the following positive effects:
- improves vision,
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- have a positive effect on the state of the brain and nervous system, help to concentrate,
- strengthen the heart muscle, have a positive effect on blood vessels,
- promote muscle regeneration.
Omega-3 fatty acids are mainly found in fatty fish (salmon, herring, mackerel, tuna), walnuts and flax seeds, as well as their oils.
Saturated fatty acids. Mainly contained in products of animal origin, as well as in palm and coconut oil. To make their consumption healthy, eat them strictly in moderation. For example, doctors do not consider it necessary to eat meat every day, three times a week is enough.
Trans fatty acids.Are unsaturated fatty acids that arise as a result of natural and food technological processes (for example, deep-frying or hydrogenation of fats). Their regular consumption increases the likelihood of metabolic disorders and heart diseases. Trans fatty acids are found in french fries, chips, puff pastry products.
How much fat per day is necessary for health? According to the recommendations of the German Society for Nutrition (DGE), an adult should consume between 60 and 80 grams per day.
“The quality of fat is crucial, the amount and type of fatty acids affect our health. We should eat more vegetable than animal fats: the sources of fat should be nuts, sunflower seeds, pumpkin seeds, avocados and olives, a moderate amount of vegetable oils, preferably cold-pressed,” – quotes experts.
What are healthy fats? suitable for frying? Only some oils and fats are heat resistant. Specialists advise using the following:
- rapeseed
- virgin olive
- sunflower
- peanut
- sesame
- coconut
- ghee.
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