The truth is that the survival of our bodies depends on the consumption of fat in our diets. At the same time, dietary fat consumption is commonly the culprit for weight gain and a host of health issues. There is a difference between the good fat that your body needs and the bad fat that your body is better off without. Fatty acids are good fats that your body actually thrives on and are an essential component of a healthy diet. Consuming foods rich in fatty acids is vital for the proper functioning of your body. Foods rich in fatty acids fuel, nourish and replenish your body and keeps it generating healthily and efficiently.
Fatty Acids
Fatty acids, also called essential fatty acids, are vital fats that the human body needs, and they can only be received through your diet. Fatty acids are responsible for crucial functions of the body systems such as cellular and brain functioning. Fatty acids also provide essential support to the cardiovascular, circulatory, reproductive, immune and nervous systems. Fatty acids sustain the body's production of energy and proper functioning of the metabolism, Fatty acids are also responsible for healthy eyes, hair, skin and nails. Fatty acids can be monounsaturated, polyunsaturated or saturated.
Good Fats vs. Bad Fats
Fat is part of a healthy diet. The recommended guideline for a healthy diet is that no less than 15 percent and no more than 30 percent of your daily dietary intake of calories be from fat. However, all fats are not created equal. Bad fats referred to as saturated animal fats are responsible for clogging your arteries, elevating both your blood pressure and bad cholesterol (LDL), and causing a host of diseases. However, good fats do just the opposite by promoting good health. Derived from both plant and non plant sources, good fats actually assist in lowering the bad cholesterol and increasing your good cholesterol (HDL), lowering your blood pressure and providing vital nutrients and support to your body systems.
Monounsaturated Fatty Acid Foods
Foods that are rich in fatty acids often times contain a combination of monounsaturated, polyunsaturated and saturated fats. However, some foods have a higher concentration of certain fats than others. Foods that contain a high concentration of monounsaturated fats are avocados and vegetable oils such as canola, olive, sesame and sunflower oil. Other good sources of monounsaturated fatty acid foods are peanut butter, and nuts and seeds such as almonds, cashews, pistachios, peanuts and sunflower seeds.
Polyunsaturated Fatty Acid Foods
A high concentration of polyunsaturated fats can be found in plant based and non plant based food sources. This includes dark green leafy vegetables, soybeans, whole grain foods, walnuts, almonds, sunflower seeds and oils such as corn, cottonseed, safflower, sunflower, flax seed and soybean. Non plant based polyunsaturated fatty acid foods are prevalent in shrimp, fish, lean meats and eggs.
Healthy Saturated Fatty Acid Foods
Saturated fats are known for being unhealthy and consumed in moderation or avoided altogether. However, there are some plant and non plant based saturated fats that are considered healthy fatty acid foods. Coconut oil and coconut milk, which are comprised of approximately 90 percent saturated fat, have great health benefits and also contain lauric acid, an element found in mother's milk. Organic dairy products in moderation are also a healthy saturated fatty acid food source. Healthy saturated fatty acid foods are beneficial in brain, lung, kidney and liver function as well as with relieving inflammation and assisting in the absorption of calcium.
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