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Fats Can Be Healthy Too! Consume Your Healthy Fat From These Natural Food!

Fats Can Be Healthy Too! Consume Your Healthy Fat From These Natural Food!

Among the plethora of misinformation circulating about nutrition, one detrimental falsehood is receiving the rectification that it deserves. I’m talking about healthy fats, and yes, there is such a thing. The word “fat” itself is incredibly daunting, and we have been conditioned to believe that all fat is bad fat. Fats are actually a vital part of our everyday diet, and when consumed in moderation, they are extremely beneficial to our body’s daily function.

Trans Fats have given all fats a bad rep, and we’ve been losing out on the benefits of good fats because of it.

Preceding the end of World War II , a correlation had been linked between the consumption of high cholesterol foods such as eggs and red meat leading to ailments such as coronary heart disease. In lieu of this, The American Diet Association recommended that people reduced their intake of fats, and increased their intake of carbohydrates. This “adjustment” led to a whole new selection of issues, such as anal leakage, and an increase of refined carbohydrates and sugars. In turn, the rates of obesity and diabetes are at an all time high- and it is mostly due to the consumption of refined carbohydrates that were meant to replace the detrimental fats. A study published by The New England Journal of Medicine diffused the argument that the depletion of fats was beneficial in terms of increased lifespan or prevention of disease.

When you compare our eating habits to those of the Mediterranean diet, the difference is uncanny. Food items containing healthy fats have always been prevalent in this region; with items like olives and their coveted oil as a staple in the dining room. The proof is in the people, who boast low cholesterol levels, low rates of heart disease, beautiful skin, and lean bodies.

Healthy fats have a polar opposite effect on the body than bad fats do.

Yes, it’s true. Some fats can be good for you and are a necessity for a balanced diet. But how do you differentiate them from the rest? It’s all in the name. Anything containing Trans fats are a big no-no, and will wreak havoc on your body (and your mid-section). Instead you want to consume Monounsaturated and Polyunsaturated fats as well as Omega 3s.

Nothing that is unnatural can really be good for you. Trans fats are a perfect example of this They are actually a byproduct of a process called hydrogenation, where liquid vegetable oils are heated with a heavy metal additive such as palladium, changing the chemical composition and making the oil solid. This process also strips the oil of any nutritional value. Consuming trans fats can cause inflammation, which can later lead to heart disease stroke and diabetes. The introduction of trans fats into the blood stream raises the presence of harmful LDL cholesterol, and lowers the beneficial HDL cholesterol. The ADA has recommended that your caloric intake from trans fat should be less then 2% which can still be harmful to the body, mostly the arteries.

Saturated fats can be distinguished by their form at room temperature. Coconut oil, one of the most renowned oil based products on the market is solid at room temperature. This is true of all saturated fats. The term saturated comes from the chemical composition of the oils. The organic matter starts with one carbon atom, which is surrounded by hydrogen atoms. If the carbon chain is abundant with hydrogen atoms, then it is saturated. The ADA recommends that you keep your daily intake of calories from saturated fats below 10%.

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Monounsaturated fats– now we’re getting to the good stuff. These stay liquid at room temperature. Items such as olive oil, peanut oil, avocado oil, most nut oils, safflower and sunflower oil. These fats have a single carbon to carbon bond, which is how they stay liquid at room temperature. There is no recommended daily intake other than to consume as much healthy fat as possible.

Polyunsaturated fats are considered essential to the diet. That means your body needs it to function, but does not produce it on its own. Therefore you need to consume lots of it to ensure that your body runs like the perfect machine it was intended to be. These are incredible beneficial because they help to build cell membranes and the coverings for nerves. They are also vital for muscle movement, blood clotting, and inflammation. The name Poly is derived from the Latin term meaning multiple, as in there are multiple double bonds on its carbon chain. Most cooking oils such as safflower and sunflower oils are examples of polyunsaturated fats. There are two types of polyunsaturated fats- Omega 3 and Omega 6. Both are incredibly beneficial to the body.

We need to consume healthy fats daily to improve brain and memory function, and to reduce the risk of heart disease.

Think of Trans Fats as the evil cousin, the black sheep of the family. They clog arteries and cause inflammation. They’ve given the whole fat-family a bad rap. Most other fats, particularly Polyunsaturated fats do just the opposite for the body.

Omega 3’s and 6 are super helpful for body function, by helping to reduce the risk of heart disease and stroke by lowering your blood pressure. In addition to this, it helps to higher HDL (the helpful cholesterol), and lower triglycerides. It has shown evidence of improving symptoms of rheumatoid arthritis. Omega 3’s and 6 have also been linked to a number of health benefits such as reducing dementia and improving memory.

Here’s how you can consume the most healthy fats.

The only way to ensure that you incorporate healthy fats into your daily routine is to eat them! Luckily there is a wide selection of delicious foods that are high in healthy fats, and packed with additional benefits and nutritional value.

Avocados

    half an avocado can keep you full for long already!

    Packed to the brim with monounsaturated fats, this super food has much more to offer the body. They are also abundant with vitamin E which protects your skin from free radicals, increases immunity, and acts as an anti-aging savior for your skin. It’s super high in protein, as well as folates. This is the go-to snack for pregnant women and just about anyone who is looking for a delicious way to improve their health!

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    Ghee

      It’s good for your heart!

      High in Omega 3 and Omega 6, this product provides the body with essential fatty acids that it cannot produce on its own. Daily consumption of ghee can help to improve brain function, as well as the condition of the skin. Ghee (and butter) are high in water soluble vitamins and minerals such as selenium, which is a powerful antioxidant.

      Coconut Oil

        You can use coconut oil for many things!

        I put that ish on everything! My hair, my skin, my food. Try and find something coconut oil ISN’T good for, I’ll wait. This stuff is super easy for your body to digest, so you’ll start to feel the benefits rather quickly. The fatty acids in coconut oil help to promote memory and brain function, as well as reduce inflammation and harmful cholesterol.

        Extra Virgin Olive Oil

          There are many kinds of oilve oil and you need to make sure yours is extra virgin!

          Like it’s other oily counterparts, EEVO is extremely helpful for memory and brain function, anti-inflammatory, and helps to protect your skin from damage. No wonder the Italians have such great skin!

          Fatty Fish

            Fatty fish like salmon contains Omega3-acid which is very good for our skin.

            Very high in Omega 3s. Salmon, Albacore Tuna, Sardines, Lake Trout and Mackerel are very incredibly abundant in this respect.

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            Walnuts

              The old chinese saying said walnut is good for our brain because of the similar shape they both shared. It’s still a myth tho!

              One of the only nuts containing Polyunsaturated fats.

              Flax Seeds

                it is gluten free and very good for weight loss

                Very high in Omega 3 and 6, also a very good source of fiber.

                Eggs

                  Don’t over-eat and you need to be aware of your cholesterol level.

                  Some farmers provide their chickens with feed that is very high in Omega 3s, resulting in eggs with a very high concentration of Omega 3s as well.

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                  Dark Chocolate

                    Even though it delivers more health benefits than other chocolate, over eating it is not good for you too as it’s high in sugar n calories

                    High in unsaturated fats, and abundant with anti-oxidants as well as digestion slowing elements such as stearic acid. It helps to stagger hunger, and fights off free radicals which in turn improve brain function. Chocolate lovers rejoice!

                    Spirulina

                      It’s very good for your digestion too!

                      One of the ultimate super foods. Very high in Omega 3s, this magical substance is also high in protein, and probiotics. Fitness gurus swear by it in the aiding of weight loss.

                      Featured photo credit: Harvard Health via google.com

                      More by this author

                      Jenn Beach

                      Traveling vagabond, freelance writer, & plantbased food enthusiast.

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                      Last Updated on February 21, 2019

                      12 Best Brain Foods That Improve Memory and Boost Brain Power

                      12 Best Brain Foods That Improve Memory and Boost Brain Power

                      Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

                      But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

                      I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

                      Here are 12 best brain foods that improve memory:

                      1. Nuts

                      The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

                      Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

                      Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

                      Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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                      2. Blueberries

                      Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

                      When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

                      3. Tomatoes

                      Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

                      4. Broccoli

                      While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

                      Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

                      Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

                      5. Foods Rich in Essential Fatty Acids

                      Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

                      The body does not naturally produce essential fatty acids so we must get them in our diet.

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                      Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

                      6. Soy

                      Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

                      Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

                      Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

                      7. Dark chocolate

                      When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

                      Take a look at this article if you want to know more benefits of dark chocolate:

                      15 Surprising and Science-Backed Health Effects of Dark Chocolate

                      8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

                      Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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                      B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

                      Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

                      Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

                      To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

                      9. Foods Rich in Zinc

                      Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

                      Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

                      Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

                      10. Gingko biloba

                      This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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                      It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

                      However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

                      11. Green and black tea

                      Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

                      Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

                      Find out more about green tea here:

                      11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

                      12. Sage and Rosemary

                      Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

                      Try to enjoy these savory herbs in your favorite dishes.

                      When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

                      More Resources About Boosting Brain Power

                      Featured photo credit: Pexels via pexels.com

                      Reference

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