Hope you are all doing okay on this fine hump day!!
Even though my academic background is in business/ finance, I am super passionate about nutrition and healthy eating. It is very important to read scientific evidence-based research and as science is a constantly evolving and self-correcting process, we need to be open and willing to learn more and more!
Now let’s get down to business! Today I am here to talk about my favourite sources of healthy fats and why do I include them in my diet.
First of all, just for clarification sake, the “good” fats that I will be talking about are the monounsaturated fats and polyunsaturated fats (the so-called “omega-3 fatty acids“). I am a big advocate of incorporating high-quality fats into my daily diet for a healthier lifestyle and a more vibrant self. From my own experience and knowledge, I can strongly affirm that (the right) fat does not make you fat. In fact, it does quite the opposite. As the great Doctor Mark Hyman defends, foods rich in high-quality fat content have the ability of helping us becoming more lean, healthier and full of vitality.
As someone who is a fitness enthusiast with digestive issues (i.e. IBS), these are the main reasons why I make sure I consume good fats on a regular basis:
- They are essential for the absorption of fat-soluble vitamins, such as A, D, E and K.
- They facilitate the absorption of antioxidants (i.e. carotenoids), which are present in yellow and orange vegetables like carrots. Hence why it is important to have meals that combine some fat with veggies.
- They nourish our brain. When it comes to the brain, good fats not only boost cognition, memory but they also prevent anxiety and depression. In fact, 60% of our brain cells and nervous system are made up of fatty acids and that is why is so vital to nourish our body with enough healthy fats so it can function properly.
- They nourish our heart. Omega-3 fats balance our cholesterol levels, reducing the bad (i.e. triglycerides) and raising the good (i.e. HDL).
- Omega-3 fats acids also assume an important role when it comes to burning fat, rather than storing it. This is because they lower our levels of blood sugar and insulin level.
- Healthy fats also promote a healthy skin and strong hair
My top favourite sources of healthy fats are:
- Avocados (yes, yes, yes)
- Chia seeds
- Pumpkin seeds
- Coconut oil
Out of these six sources, I would say that the ones that I consume nearly daily (about 4-6 times a week) are chia seeds, pumpkin seeds and avocados. They are so easy to incorporate in any type of meal, whether that is breakfast, lunch, snacks or dinner. I love how satiated and full of vitality they make me feel.
Just as a final note, we really should not underestimate the power of dietary fats to promote a healthy and good functioning of our body. They are fundamental nutrients for our energy levels and a staple for any person who wants to pursuit a healthy lifestyle. So, pease do not be “afraid” of foods that are high in fat. They will not make you fat just because they have fat in them. As I have mentioned above, it all comes down to the quality of fat. Healthy fats are absolutely essential for both a healthy body and happy mind ♥.
Now tell me guys, what are your favourites sources of healthy fats?