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You Need Fat! These Are the Foods with Good Fat That You Should Eat!

You Need Fat! These Are the Foods with Good Fat That You Should Eat!

Many people have undergone training of taking in low-fat foods[1] and avoid high-fat foods. Many people have given fat a description as a dietary enemy. It becomes confusing when you find doctors now telling people about consuming healthy fats. The market has many high-fat foods that you need to be taking alongside your snacks and meals regularly.

Healthy fats [2] refer to polyunsaturated and monounsaturated fats that have heart-health benefits and reduce LDL cholesterol that usually clogs in the arteries. These fats help in decreasing blood sugar [3] and insulin thus bringing down risks of type 2 diabetes. Monounsaturated fats are the healthiest as they contribute to reducing risks of getting cardiovascular diseases, have healthy nutrients, and act as an anti-inflammatory. Polyunsaturated fats, on the other hand, are mainly omega-6 and omega-3 fatty acids that are responsible for cell growth and brain function. Omega-3 is crucial for the health of the heart. Below are the foods that you should take that have healthy fats.

Olives

    A cup of olives contains fifteen grams of monounsaturated fats. The variety of olives you consume does not matter because the olives come with different beneficial nutrients like phytonutrient and hydroxytyrosol which is linked to prevention of cancer. The phytonutrient also plays a role in reducing the loss of bones. Olives will be your solution in the event you have allergies as they act as antihistamines. However, you need to be keen on the level of sodium found in the olives. Do not consume more than ten small or five fat olives.

    Ground Flax seed

      A cup of ground flax seed contains 48 grams of unsaturated fat. You only require one to two tablespoons of these fats to get the benefits. Flax seed is an inordinate source of omega-3 fats and provides an excellent avenue for vegetarians to balance their diet. These seeds also contain more than 800 times of lignans than all other plant foods. They have antioxidant and estrogen properties that are helpful in preventing some cancer types. They also contain soluble and insoluble fiber which helps you to feel full for long thus reducing cholesterol and promoting heart health.

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      Pistachios and almonds

        Pistachios, almonds, cashews, and pecans have a lot of unsaturated healthy fats. Pistachios have zeaxanthin and lutein; almonds are rich in vitamin E and carotenoids which are crucial for eye health. You only need to take a quarter-a-cup serving on a daily basis for reaping maximum benefits. Why do you think a nutritionist would advise you to take Pistachios? Many nutritionists like pistachios because you need to shell them thus making you eat slowly and control the size of the portion.

        Avocados

          A medium avocado contains twenty-three grams of monounsaturated fat. A medium avocado has forty percent fiber that the body needs. It is naturally cholesterol free, naturally sodium, and the right source of lutein which is an antioxidant that protects vision. You need to remember that avocado is rich in calories and it is advisable to take a quarter a piece at a time. Avocado is taken when ripe.

          Olive oil

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            Olive oil is monounsaturated healthy oil. It is helpful in reducing the risk of cancer, diabetes and heart disease. Latest research shows that olives have Seco iridoids and oleic acid components for slowing your body’s aging process. You need to select extra-virgin oil for you to get maximum health benefits because the extraction process is minimal. One tablespoon of olive oil produces 120 calories.

            Tofu

              Tofu does not have a lot of fats but is the right source of polyunsaturated and monounsaturated fats. A 3-ounce portion of tofu contains about 6 grams of fat and one gram of saturated fat. People consider tofu a healthy food because it is a plant-based protein that provides a quarter of your body’s calcium needs and is low in sodium. You need one tea spoon for your body on daily basis.

              Eggs

                Eggs are an easy and inexpensive source of proteins in the market. You may think that egg whites are healthier than whole eggs. The York of eggs has some fat and a composition of many nutrients. One whole egg has 3.5 grams of unsaturated fats and 1.5 grams of saturated fats. Whole eggs have choline, which is paramount for regulating the cardiovascular system, the nervous system, and the brain. Research says that eating eggs does not raise blood cholesterol and instead improves the health of your heart.

                Full-fat Milk

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                  Researchers say that the consumption of full-fat-dairy products over fat-free ones has weight control benefits. It reduces the risks of type 2 diabetes. One glass of whole milk has eight grams of fat. Fat in dairy products is vital for absorbing vitamin D and A because they are soluble in fats. One cup of milk is enough for your consumption daily.

                  Parmesan Cheese

                    Parmesan is a hard, full-fat cheese that has a bad rap for having a high saturation of fats. Cheese has more saturated fats as compared to plant foods. However, they have important nutrients like calcium for the bones and the whole body. Why choose cheese? Cheese has more protein than foods like meat and eggs.

                    Lean grass fed pork and beef

                      In reality, steak is not a high-fat food as people think. It contains 5 grams of unsaturated fat and 2 grams of saturated fat. Lean meat is the right source for zinc, iron, and protein which are important for active women. Lean cuts of pork are also a vital source of fats when taken in moderation. You need to cook the beef before eating. Processed and cured pork contains preservatives like nitrates and sodium increases the risk of contracting cancer and heart diseases.

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                      Chia seeds

                        These seeds are small but mighty because they have protein, fiber, omega-3, antioxidants and essential minerals. They are a dense super food with good fat as you can use a spoon full for adding a nutritional punch into your desserts. You use these seeds without cooking.

                        Edamame

                          Soybeans are full of monounsaturated and polyunsaturated fats that are great for providing proteins and fiber. They are tasty when boiled and salted. One handful serving is enough for your daily body requirements.

                          Walnuts

                            Walnut is the right source of omega-3 fats, alpha linoleic in particular, and an omega-3 that is born in plants. A daily handful of nuts is low in LDL cholesterol as well as improving the functionality of blood vessels. According to research, consumption of these nuts is better than being involved in exercises to reduce belly fat and leads to reducing the risk of blood clotting which causes heart attacks thus enhancing the health of the artery linings.

                            Featured photo credit: Pixabay via pixabay.com

                            Reference

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                            Rahis Saifi

                            Entrepreneur

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                            Last Updated on February 21, 2019

                            Top 9 Foods for Incredible Brian Health And Brain Power

                            Top 9 Foods for Incredible Brian Health And Brain Power

                            Your brain is the most intricate and powerful organ in your entire body. It’s essentially a super-computer with brain power like a Ferrari.

                            If you have a Ferrari, would you put cheap gasoline in it? Of course not. You want to put in high-octane performance fuel to get the most out of your investment.

                            When it comes to the brain, many people are looking for the top foods that will supercharge the brainpower to help focus better, think more clearly and have better brain health.

                            In this article, we’ll look at the top 9 brain foods that will help create supercharge your brain with energy and health:

                            1. Salmon

                            Salmon has long been held as a healthy brain food, but what makes this fish so valuable for your brain health?

                            It’s important to understand that your brain is primarily made up of fat. Roughly 60% of your brain is fat. One of the most important fats that the brain uses as a building block for healthy brain cells is omega-3’s.

                            Omega-3’s are essential for building a healthy brain but one of the most important omega-3’s for your brain is DHA. DHA (docosahexaenoic acid) forms nearly two-thirds of the omega-3’s found in your brain.[1]

                            Omega-3’s and DHA in particular help form the protective coating around our neurons. The better quality this coating is, the more efficient and effective our brain cells can work, allowing our brain power to work at full capacity.

                            Studies have shown that being deficient in DHA can affect normal brain development in children, which is why so many infant formulas and children’s supplements are beginning to include DHA.

                            Being deficient in DHA as an adult can cause focus and attention problems, mood swings, irritability, fatigue and poor sleep.

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                            2. Blueberries

                            Blueberries top the list as one of the most beneficial fruits to maximize your brain health and performance.

                            Blueberries have some of the highest content of antioxidants, particularly anthocyanins, than any other fruit, which helps protect the brain from stress and promote healthy brain aging.

                            Blueberries antioxidant content also help reduce inflammation, which allows the brain to maintain healthy energy levels.

                            Blueberries have begun to receive attention for their connection to brain performance.[2] Studies have demonstrated that eating blueberries on a regular basis can not only improve brain health but also brain performance as well including working memory.[3]

                            Blueberries not only taste great but are low in calories, high in Vitamin C, Vitamin K and Manganese.

                            3. Turmeric

                            Turmeric is a very impressive spice that has well-researched and proven to have tremendous benefits for your brain. Turmeric’s main compound that benefits the brain is called curcumin, which is responsible for turmerics bright yellow appearance.

                            Curcumin has been shown to have anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer properties.[4]

                            Curcumin increases the production and availability of two important neurotransmitters serotonin and dopamine, two important neurotransmitters involved with happiness, motivation, pleasure, and reward.

                            Curcumin has been well documented to have powerful anti-depressive effects. In one study, it was found to be as effective for depression as popular medications such as SSRI’s like Prozac.[5]

                            Curcumin has also been shown to:

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                            • Increase blood flow to the brain.[6]
                            • Increase BDNF production, a powerful stimulator of neuroplasticity.[7]
                            • Increase DHA availability and synthesis in the brain.[8]
                            • Increase antioxidant levels in the brain to prevent brain aging and inflammation.[9]

                            4. Coffee

                            Coffee is the wonderful elixir of energy that many people cherish every single morning. The biggest reason people drink coffee is to get a dose of caffeine.

                            Caffeine is a natural neurological stimulant that not only gives you energy but also prevents adenosine, a neurotransmitter involved with feeling tired, from binding in the brain.

                            Many people are surprised to find that coffee actually contains a large quantity of antioxidants called polyphenols, which are important for reducing inflammation in the brain and keep your brain energized. The antioxidants in coffee also provide a neuroprotective effect, protecting the brain from stress and damage. [R]

                            Coffee can also:

                            • Improve alertness and concentration.[10]
                            • Help with neurodegenerative disorders like Parkinson’s disease.[11]
                            • Reduce your risk of depression.[12]
                            • Improve your memory.
                            • Provide short-term boost in athletic performance.[13]

                            5. Broccoli

                            What was your least favorite food as a kid growing up?

                            Most likely, broccoli was your answer.

                            Broccoli may not have been your top choice, but it might be the top choice for your brain.

                            Broccoli contains a compound called sulforaphane. Sulforaphane has been shown to promote the proliferation and survival of brain cells by reducing inflammation and boosting production of BDNF. It has also been shown to boost neurogenesis, the production of new brain cells.[14]

                            Broccoli is also loaded with important nutrients Vitamin K and Folate. Vitamin K plays a vital role in protecting brain cells.[15] Folate plays a crucial role in detoxification and reducing inflammation in the brain.

                            6. Bone broth

                            Bone broth wasn’t just created to combine with soups, you can actually drink bone broth by itself.

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                            Drinking bone broth has become one of the biggest trends in the health and wellness industry and for good reason. Bone broth isn’t actually a new thing. Bone broth has been used for centuries as a healing tonic to promote health and longevity.

                            Much of the nutritional benefits and value of bone broth comes from its substantial vitamin and mineral content. Primarily calcium, phosphorus, magnesium, and potassium.

                            Your gut is called your second brain for a reason. Research continually shows that there is a direct and indirect connection between your gut and your brain. Your gut also houses and stores many important brain compounds involved with optimal brain performance. Therefore the health of your gut is vitally important for your brain health and performance.

                            Bone broth has become a go-to tool for helping heal the gut and provide the gut with the vital nutrient and resources it needs to heal and perform optimally.

                            With the vast amounts of nutrients that bone broth contains, it makes the list as a go-to food for your brain health.

                            Look for high quality, organic bone broth for the best results.

                            7. Walnuts

                            Walnuts are one of the top choices of nuts for brain health. Walnuts also look similar to a brain.

                            Amongst the wide variety of nuts available, walnuts contain the highest amounts of the important omega-3 DHA. DHA, as seen above, is a critical building block for a healthy brain.

                            Walnuts also contain high amounts of antioxidants, folate, magnesium, potassium, and phosphorus, which help to lower inflammation.

                            Melatonin in walnuts is an important nutrient for regulating your sleep. Having low amounts of melatonin can make it challenging to get good quality sleep and getting poor quality sleep can dramatically impair brain health and performance.

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                            8. Eggs

                            For years, eggs were put on the nutritional naughty list; but now, eggs are finally getting the credit they deserve. Eggs can provide a tremendous boost to your brain health and longevity.

                            Eggs, particularly the yolks, contain a compound called choline. Choline is essential for building the neurotransmitter acetylcholine. Acetylcholine plays an important role in mood, memory, and intelligence.

                            Egg yolks contain some of the highest quantities of choline. This is very important because low levels of choline can lead to low levels of acetylcholine, which in turn can cause increased inflammation, brain fog, difficulty concentrating and fatigue.

                            9. Dark chocolate

                            You’re about to love chocolate even more because chocolate, particularly dark chocolate, is great for your brain.

                            Chocolate boosts levels of endorphins, your brains “feel good” chemicals. This is why you feel so good eating chocolate.[16]

                            Chocolate also increases blood flow to the brain which can help improve memory, attention, focus, and reaction time.[17]

                            Dark chocolate contains high levels of magnesium, which has been coined “natures valium” for its ability to calm and relax the brain.

                            Lastly, dark chocolate has one of the highest antioxidant profiles out of any other food, including popular superfoods like acai berries, blueberries, or pomegranates.[18]

                            Conclusion

                            Your brain is a high performing organ and it uses quite a lot of energy, roughly 20% of the bodies energy demands.

                            In order to maintain a healthy brain, you need the right fuel to ensure that your brain has all the nutrients it needs to perform as well as adapt to the stress of life.

                            If you want to keep your brain performing well for a lifetime, then you want to make sure you are including as many of these brain health foods as possible.

                            More Resources About Boosting Brain Power

                            Featured photo credit: Unsplash via unsplash.com

                            Reference

                            [1] US National Library of Medicine National Institutes of Health: DHA Effects in Brain Development and Function
                            [2] Canadian Science Publishing: Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation
                            [3] US National Library of Medicine National Institutes of Health: Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children.
                            [4] US National Library of Medicine National Institutes of Health: Curcumin: the Indian solid gold.
                            [5] Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.: Turmeric, the Golden Spice
                            [6] US National Library of Medicine National Institutes of Health: Effect of combined treatment with curcumin and candesartan on ischemic brain damage in mice.
                            [7] Science Direct: Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB
                            [8] US National Library of Medicine National Institutes of Health: Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.
                            [9] PLOS: A Chemical Analog of Curcumin as an Improved Inhibitor of Amyloid Abeta Oligomerization
                            [10] US National Library of Medicine National Institutes of Health: Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans
                            [11] American Academy of Neurology: A Cup of Joe May Help Some Parkinson’s Disease Symptoms
                            [12] American Academy of Neurology: AAN 65th Annual Meeting Abstract
                            [13] US National Library of Medicine National Institutes of Health: Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C.
                            [14] US National Library of Medicine National Institutes of Health: Hyperammonemia induces glial activation, neuroinflammation and alters neurotransmitter receptors in hippocampus, impairing spatial learning: reversal by sulforaphane
                            [15] Oxford Academic: Vitamin K and the Nervous System: An Overview of its Actions
                            [16] Diana L. Walcutt, Ph.D: Chocolate and Mood Disorders
                            [17] Health Magazine: Chocolate can do good things for your heart, skin and brain
                            [18] Chemistry Central Journal: Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products

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