FoodsHealth

What healthy oils can we eat?

Some nutrients need to be taken for a healthy body. Fats are of great importance among those foods. Although it is not known much, some foods contain very valuable oils. Here are the foods we can obtain healthy oils…

Oil, protein and carbohydrates give energy when measured in calories. No matter what body type we are in, our body needs calories to maintain daily activities. However, when consumed excessively, it uses excess energy to synthesize fats and causes significant energy storage. In addition, all cell membranes contain fat and are vital for cell functions. However, not all dietary fats have the same properties, and some fats are healthier than others. For this reason, it is important to consume healthy oils instead of unhealthy oils for cardiovascular health.

HEALTHY OIL SOURCE SOFT

Although high in cholesterol and fat, whole egg is one of the most nutritious foods on the planet. The whole egg is an excellent source of vitamins and minerals. One of the most important nutrients in terms of weight control. It contains almost all the nutrients we need, including choline, which is beneficial for protein and brain health.

OIL AND FIBER RICH BUTTER CHOCOLATE

Good quality dark chocolate with at least 70 percent cocoa, a nutrient rich in fat and fiber. It contains more than 50 percent of our daily iron, magnesium, copper and manganese needs. Also, the antioxidants in it’s content help lower blood pressure and prevent oxidation of LDL cholesterol in the blood.

VEGETABLES AND FRUITS HAVE OMEGA 3

Omega 6 and omega 3 are known as the most popular healthy oils. According to studies conducted in the USA and current trends, increasing omega 3 consumption creates positive results in terms of cardiovascular health and helps to reduce the rate of fat in the blood. The benefits of healthy oils can be observed on the brain, eyes, heart, skin, and other organs. For this reason, you can have a significant health effect by implementing an omega 3-rich diet through nutrients and supplements. To increase the consumption of Omega 3, you can add seafood such as shrimps and salmon, as well as plenty of vegetables and fruits to your diet.

OLEIC ACID SOURCE AVOCADO

Avocado also contains a mono-unsaturated fatty acid called oleic acid, which is also found in olive oil and has many health benefits. It is also an excellent source of potassium, as it contains 40 percent more potassium compared to bananas. Avocado is a good source of fiber that helps lower LDL cholesterol and triglyceride levels and raise HDL (good) cholesterol.

OIL AND PROTEIN SOURCE SHELLS

Nuts contain high levels of healthy fat and fiber. It is an excellent source of plant-based protein, vitamin E and magnesium. Among others, almonds, walnuts and hazelnut nuts are among the healthy nuts.

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