For the normal functioning of the digestive system, in addition to various vitamins and other nutritional components, the body needs a regular supply of natural fats, which ensure its saturation for a long period of time.
These organic substances help to absorb valuable chemical elements, while improving metabolic processes, reducing the risk of developing cardiovascular pathologies.
By using a list of foods containing healthy fats for cooking, a person can count on achieving the desired effect of losing weight and improving health.
Why eat fat when dieting?
According to medical scientists, the typical nutritional diet of healthy people should include about 30% natural lipids. At the same time, these substances perform a lot of different important functions.
Among them:
- nutritional – as a reserve energy reserve;
- transport - the breakdown of vitamins A, E, D, due to which they are better absorbed and evenly distributed throughout the body;
- supporting thermal energy – helps maintain the stability of normal body temperature and prevent freezing;
- protective – adipose tissue preserves organs and prevents the formation of damage through mechanical action;
- structural - substances participate in the creation of plasma membranes containing cholesterol, which acts as a building material for cells of the brain and nervous system;
- regulating – assistance in the production of sex hormones, improving the functioning of the reproductive system.
A deficiency in food intake that includes fatty acids can cause the development of pathologies:
- deterioration of hair structure, nail plates, skin condition;
- sleep disorder;
- decreased concentration, memory, thinking;
- weakening of volitional behavior;
- increased nervousness, short temper, and anger.
Be sure to read: Slow carbohydrates: list of products, table for weight loss, how much is needed
The nutritional value
Although nutritionists widely claim that vegetable fats are healthier than animal fats, you need to remember about the calorie content. The average number of calories per 100 grams is 900 kcal, with fats making up about 98% of the total mass of the substance. This means that valuable beneficial elements, vitamins, etc. – less than 1.5%, the rest are neutral binding components. Nutritional value is an indicator that directly depends on the melting point of the product. The lower this indicator, the better the fat is absorbed.
Refined deodorized vegetable oil is mineralized and fortified artificially, because after refining, everything useful is also lost. This does not prevent vegetable fats from being the main supplier of vitamins (for example, group E), microelements, polyunsaturated fatty acids, which are absolutely important for the body).
| № | Type of vegetable oil | Vitamin E, mg/100 g. | Vitamin K, mg/100 g. | Zinc, mg/100 g. | Phosphorus, mg/100 g. | Iron, mg/100 g. |
| 1 | Rapeseed | 18,9 | — | — | 2 | — |
| 2 | Peanut | 15,7 | — | 0,01 | 2 | — |
| 3 | Coconut | 0,09 | 0.5 mcg | — | — | 0,04 |
| 4 | Sunflower | 44 | — | — | 2 | — |
| 5 | Linen | 2,1 | — | — | 2 | — |
| 6 | Olive | 14 | 62 mcg | — | — | 0,4 |
| 7 | Soy | 17 | — | — | 2 | — |
| 8 | Corn | 18,6 | — | — | 2 | — |
| 9 | Palm | 33 | — | — | 2 | — |
What fats are healthy?
Unsaturated fatty acids are the most valuable for maintaining health. These substances are not synthesized inside the body, therefore there is a need to obtain them through the consumption of certain foods.
There are 2 types of lipid compounds that have a beneficial effect on the functioning of human organs and systems:
- monounsaturated;
- polyunsaturated.
The most valuable are monounsaturated fats, which have an anti-inflammatory effect, reduce the likelihood of strokes and heart attacks, and promote the normal absorption of valuable chemicals. In addition, they act as invaluable assistants in the quest to get rid of excess body weight.
Polyunsaturated fatty acids are divided into Omega-3 and Omega-6, which bring great benefits to the body. The positive effects of substances on brain and heart activity and the growth of healthy cells are especially valuable.
Possible complications
Vegetable fats, the list of products of which are increasingly ignored by those who prefer fast food, ensure normal absorption of animal fats by the body. The number of people who feel the need for a quick meal is increasing every year.
They have the greatest preference for foods containing saturated fats, but their poor absorption by the body leads to a lack of lipids. For this reason, deviations in brain activity occur, in the process of cell formation of which saturated fats play an important role.
The consequences of poor nutrition, in which foods containing animal fats are included in the daily diet in insufficient quantities, are a deterioration in heart function. Normal functioning of the circulatory system is possible only with the regular intake of lauric and steoric acid into the body.
Saturated fats are rich in these substances, so their lack causes cardiovascular diseases and atherosclerosis. If saturated fats are not supplied to the human body in sufficient quantities along with food, this can cause disruption of the respiratory system.
With a lack of these fats, along with cholesterol, the process of testosterone production, which is necessary for vigorous activity, is inhibited. The risk of respiratory diseases increases. Analyzing the list of food products containing saturated and vegetable fats, we can conclude that they are always present on the menu.
For their normal absorption by the body, it is important to observe the daily intake of these products, since the benefits or harm from them are determined by the calorie content of the daily diet. Any diet involves the inclusion of fatty foods in the menu, since they provide energy value for the human body.
The effect of healthy fats on the body
Acting as the most important material for creating energy, lipids supply the body with fat-soluble vitamins and other chemical elements. Based on scientific medical research, a powerful effect on maintaining normal human life has been proven.
Basic properties of lipids:
- strengthening the walls of blood vessels;
- reducing the likelihood of the formation of sclerotic plaques;
- improvement of emotional stress and psychological disorders;
- cancer prevention;
- restoration of thought processes;
- positive effect on visual acuity;
- strengthening hair follicles and nail plates.
Healthy fats: food list
The main products of fatty acids are:
- v fatty fish;
- v seafood;
- v vegetable oils;
- v meat;
- v grain crops;
- v nuts.
List of foods high in healthy fats:
- avocado;
- walnuts;
- almond;
- salmon;
- peanut;
- pistachios;
- Cod liver;
- flax seeds;
- mackerel;
- soya beans;
- mackerel;
- sardine;
- olive, sunflower oil;
- trout;
- tuna;
- hard cheeses;
- tofu;
- dark chocolate;
- chia seeds;
- olives;
- pork;
- beef;
- whole milk;
- yogurt;
- sunflower seeds.
Healthy fats for weight loss: 7 products
Fish fat
The chemical composition of fatty fish, as well as cod liver, includes a large amount of omega-3 lipids, as well as provitamin D. Fish oil has a positive effect on brain activity, actively fights stress conditions, helps eliminate problems with the skin, the structure of the nail plates, and prevents hair loss hair.
Be sure to read: Foods rich in fats: lists of high and low content, types of fats and their characteristics
Organic acids speed up metabolic processes, helping to lose weight. To achieve the expected result, you should avoid consuming the product in smoked and fried form.
Meat
Meat is widely used as a healthy component of various diets.
The most valuable properties of the product are:
- strengthening muscles and bones;
- strengthening immunity;
- good absorption;
- improving the activity of the nervous system and hematopoiesis;
- normalization of the thyroid gland.
Lean meat, especially young lamb and veal, contain a large amount of monounsaturated fats and proteins, which help activate the processes of breakdown of adipose tissue in the body. Thanks to this, you get rid of extra pounds.
Vegetable oils
Vegetable oils contain significant amounts of organic acids and other valuable chemical elements.
Their use in nutrition promotes weight loss, positively affecting the functioning of the digestive tract and the body's metabolic system.
bitter chocolate
Thanks to its complex of vitamins and minerals, chocolate is a powerful means of maintaining human health.
The product helps slow down the aging process, improve blood circulation, reduce the likelihood of developing vascular and heart pathologies, helps reduce appetite and accelerate weight loss.
For weight loss, it is recommended to consume chocolate with a cocoa content of 70% or higher.
Nuts
Beneficial properties of nuts:
- reducing the likelihood of developing atherosclerosis;
- blood supply to the brain;
- reduction of negative symptoms of heart disease;
- activation of thinking.
Hard cheese
Hard cheeses also have beneficial qualities:
- activation of digestion;
- replenishment of calcium deficiency;
- improving blood circulation;
- increasing body tone;
- saturation of the body.
Avocado
A popular fat absorber if the fruit is consumed raw, because during heat treatment organic acids are converted into toxins.
Signs of shortage
Fats are an important source of energy after carbohydrates, forming a special layer that serves as the basis for internal organs. The lack of these substances leads to the consumption of energy from muscle mass.
There are certain signs by which you can determine the lack of fat in the body:
- dry skin;
- hunger;
- sudden deterioration of vision;
- frequent mood changes;
- the occurrence of pain in the joints;
- chronic fatigue;
- feeling cold;
- weight stop.
A constant feeling of hunger is associated with the problem of a lack of fats and vitamins in the body. If the lack of these substances has become chronic, then a person feels hungry after a hearty meal. By eating low-calorie foods with minimal fat and vitamins, a person does not feel full an hour after eating.
The result of an unbalanced diet is often associated with a lack of:
- vitamin A - bleeding gums, decreased immunity to various types of diseases, deterioration of teeth;
- vitamin B - weight loss, weakness, fatigue, depression, insomnia, heart and stomach problems, red eyes, mouth injuries, oily hair, cough, loss of appetite, cramps, anemia, swelling, diarrhea, cracks in the corners of the mouth, tingling in arms and legs due to a lack of folic acid (vitamin B9), which has a negative effect on peripheral nerves;
- vitamin C - nosebleeds, poor healing of wounds or fractures, hematomas, inflammation in the joints, stomach upset;
- vitamin D - bone weakness, rickets, kidney stones, muscle weakness, caries.
By reducing the saturated fat content in the diet to a minimum, a person loses weight more slowly. He has health problems. For example, in women the frequency of the menstrual cycle is disrupted, and in men libido decreases, accompanied by a loss of strength. This entails giving up sports training with an active lifestyle.
