Fats are an important component of a balanced diet and play a crucial role in our body's health. However, it is essential to differentiate between healthy and unhealthy fats. In this article, we will explain why the body needs fats, what fats are beneficial for humans, and what foods they are found in. In addition, we give an overview of additional supplements that can support the fat balance.
Why the body needs fats: Fats are an important source of energy for the body. They serve not only as fuel, but also perform other vital functions. Fats help absorb fat-soluble vitamins (such as vitamins A, D, E, and K) and promote the formation of cell membranes. They contribute to the production of hormones and help isolate organs. In addition, certain fatty acids, such as omega-3 and omega-6, are essential for maintaining optimal health.
Healthy fats are unsaturated fatty acids, especially monounsaturated and polyunsaturated fatty acids. They can help reduce the risk of heart disease, regulate cholesterol levels, and reduce inflammation in the body. Foods high in healthy fats include:
- Avocados: These contain monounsaturated fat and are an excellent source of vitamin E.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are high in omega-3 fatty acids.
- Oily Fish: Salmon, mackerel, herring, and sardines are high in omega-3 fatty acids.
- Olive Oil: Extra virgin olive oil contains monounsaturated fatty acids and antioxidants
- Alba Oil: Vegetable oil high in omega-3 fatty acids, particularly docosahexaenoic acid (DHA), offers the benefit of supporting heart health, promoting brain function, anti-inflammatory effects and improving eye health, making it a beneficial alternative to fish-based omega -3 preparations makes.
- Flaxseed Oil: This oil contains omega-3 fatty acids and is ideal for salad dressings or smoothies.
Unhealthy fats are saturated fat and trans fat. They increase the risk of heart disease, raise cholesterol levels, and can lead to inflammation. It's important to limit your consumption of foods high in unhealthy fats. These include:
- Fatty Meat: Red meat and processed meat products contain saturated fat.
- Fried foods: French fries, fried snacks, and fast food often contain trans fats.
- Pastries and confectionery: Cookies, cakes, donuts, and other baked goods often contain trans fats and saturated fat.
Fats are essential for the body and fulfill a variety of important functions. Healthy fats, such as unsaturated fat, contribute to heart health and reduce inflammation in the body. They are found in foods like avocados, nuts, seeds, and oily fish. However, unhealthy fats, such as saturated fat and trans fat, should be limited as they can increase the risk of heart disease. Complementary supplements such as omega-3 fatty acids, vitamin E, CLA, MCT oil and phospholipids can support fat balance. Eating a balanced diet rich in healthy fats is the best way to promote health and well-being.