Fat is a nutrient which provides energy, cushions organs, provides insulation and aids in the transport and absorption of fat-soluble vitamins, among other functions. It is important to include foods that provide healthy unsaturated fats in your diet every day. Certain foods rich in unsaturated fats also provide other important nutrients which benefit health.
Peanut Butter
Peanut butter is a protein-rich spread high in several vitamins and minerals. A 2 tbsp. serving of chunky or smooth peanut butter, according to the U.S. Department of Agriculture National Agricultural Library database, provides 190 calories, 7g protein, 16g fat, 2.5g saturated fat, 7g carbohydrates, 1g sugar and 3g dietary fiber. Peanut butter is high in vitamin E, vitamin B3 or niacin, phosphorus, magnesium and manganese. These nutrients are essential for optimum health in small amounts every day. Vitamin E is important for immune system function and protecting cells from damage while vitamin B3 is needed for energy metabolism -- especially breaking down carbohydrates for energy.
Phosphorus, magnesium and manganese are all necessary for strong, healthy bones. In addition, magnesium aids energy metabolism and regulating blood pressure and phosphorus helps form cellular genetic material.
Avocados
The avocado is a fruit with a creamy, rich-tasting yellowish-green flesh. There are two major types consumed in the U.S.: the California Haas and Florida variety. According to The World's Healthiest Foods website, 1 cup Hass avocado slices, on average, provide 235 calories, 3g protein, 22g fat, 11g carbohydrates and 7.3g dietary fiber. There are two types of unsaturated fats: mono- and polyunsaturated fats. These fats are healthier for your heart. The majority of the fat in an avocado, about 14g, is in the form of monounsaturated fat.
According to the U.S. Dietary Guidelines for Americans, most of the fat you consume should come from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, seeds, olives, avocados and vegetable oils. In addition, 3g of the 7.3g dietary fiber is in the form of soluble fiber, which helps promote healthy cholesterol levels.
Olive Oil
Olive oil is 100 percent fat. A 1 tbsp. serving provides approximately 126 calories and 14g fat. It is free of protein and carbohydrates. In addition to being a rich source of monounsaturated fats, with roughly 11g of the 14g fat coming from monounsaturated fats, olive oil may offer anti-inflammatory benefits according to an article published in March 2009 in "Reumatismo." In the article, researchers reviewed the beneficial effects the Mediterranean diet has on inflammation-related conditions, such as arthritis, asthma and cancer. They attribute the anti-inflammatory effects of this diet to, in large part, the main type of fat used in Mediterranean cuisine, extra virgin olive oil. Olecanthal, a newly discovered phenolic compound in extra-virgin olive oil possesses natural anti-inflammatory properties.
Soybeans
Soybeans are a nutritious, high-protein, high-fat legume. One cup, cooked, provides 297 calories, 28g protein, 17g carbohydrates, 15.4g total fat, 2.3g saturated fat and 10g dietary fiber. Most of the fat in soybeans is heart-healthy unsaturated fat. In fact, they are particularly rich in a type of polyunsaturated fatty acid that is essential in the diet; omega-3 fatty acids. One cup of cooked soybeans offers 1.03g omega-3 fatty acids, or more than 40 percent of the Recommended Daily Value or DV for this essential nutrient. According to the University of Maryland Medical Center, omega-3 fatty acids are crucial for normal brain function and growth and development. They may also reduce the risk of heart disease.
Pumpkin Seeds
Pumpkin seeds, or pepitas, are a nutrient-rich seed. A 1/4-cup serving of raw seeds, or about 35g, provides 186 calories, 8.5g protein, 16g fat, only 3g saturated fat, 6g carbohydrates and 1.35g dietary fiber, according to The World's Healthiest Foods. Most of the fat in pumpkin seeds is in the form of polyunsaturated fat. Pumpkin seeds are a rich source of vitamin K. One serving, or 1/4 cup raw pumpkin seeds, provides 17.73mcg vitamin K, meeting 22 percent of the RDV for this nutrient. According to the Colorado State University Extension, an important function of vitamin K, besides promoting normal blood clotting, is helping to develop and maintain strong, healthy bones and teeth. Vitamin K is involved in bone mineralization, increasing bone density and decreasing the risk of bone fractures.
References
- U.S. Department of Agriculture: National Agricultural Library -- Nutritive Value of Foods
- The World's Healthiest Foods: Avocados
- U.S. Department of Agriculture: Dietary Guidelines for Americans -- Fats
- "Reumatismo"; The Mediterranean Diet Model in Inflammatory Rheumatic Diseases; C. Sales et al.; Jan.-Mar. 2009
- University of Maryland Medical Center: Omega-3 Fatty Acids
Member Comments