Your Body Needs Healthy Fats For Energy, Protection: Include These Foods In Your Diet

Fats protect the organs, support cell growth, help in maintaining cholesterol levels and keeps blood pressure in control. Know the best sources.

When it comes to providing the body with energy, fats are equally essential as proteins and carbs. For instance, some vitamins require fats to dissolve and supply nutrients. Fats as a food group are often viewed negatively by many. People run away from it and believe that eliminating fats is the right way to pursue fitness. However, it is never advised to cut out an entire food group from your diet. Additionally, fats also protect the organs, support cell growth, help in maintaining cholesterol levels and keeping blood pressure in control. Like all things, there are good and bad fats as well. Fats are divided broadly into three types: Saturated fats, unsaturated fats and trans-fats.

Unsaturated fats are primarily obtained from natural sources that are fit for consumption. The fats that are important for the human body are monounsaturated and polyunsaturated. Here are the best sources for these.

Nuts and seeds

Nuts like cashew, almond, peanuts and pecans are extremely good sources of iron, folic acid, magnesium and monounsaturated fats, which help in keeping the blood sugar and energy levels in check. Sunflower, chia, pumpkin and flaxseeds are also excellent sources of fibre and omega-3 fatty acids. They improve good cholesterol levels in the body.

Avocado

It contains Oleic acid, a monounsaturated fatty acid. Oleic acid is a heart-healthy fat because it helps in lowering cardiovascular inflammation and lowers cholesterol levels. It is also a superfood for digestion as it is potent with fibre.

Fatty Fish

Fishes like salmon, trout, tuna and sardines are high sources of Omega-3 fatty acids. These acids are known to protect the heart from diseases and strokes. They boost the good cholesterol in the body too. Humans cannot internally produce Omega-3, which is why consuming a good amount is necessary. There are Omega -3 supplements as well that can be added to your daily diet.

Yoghurt

It is loaded with healthy probiotic bacteria that can have beneficial effects on your health. Several studies state that yoghurt can play a crucial role in improving digestive health, fighting obesity and curbing the risks of heart diseases. One can enjoy yoghurt with berries, seeds, and nuts as a dessert, snack or breakfast.

Benefits of healthy fats

Consuming a balanced meal creates a satisfying sense of fullness and assures overall well-being. Besides adding flavour to your meals, healthy fats bring with them several health benefits.

• They slow down the digestion of carbohydrates.
• They reduce fluctuations in blood sugar levels.
• They promote cell regeneration.
• These nutritional foods also aid in improving brain functionality.
• Healthy fats help you maintain ideal cholesterol levels and blood pressure levels.
• It offers protection to the organs.

(This article is authored by Rohit Shelatkar, VP, Vitabiotics, Fitness and Nutrition Expert)