How Do Unsaturated Fat And Protein Benefit The Body?

Unsaturated fats and protein are macronutrients, meaning they provide calories. High-protein foods include meats, poultry, eggs, dairy products and beans, and unsaturated fats are in oils, nuts, seeds and fatty fish. Unsaturated fats -- including monounsaturated and polyunsaturated -- and protein can be healthy in moderation, especially as part of an overall balanced diet.

Weight Control

Some foods that are high in protein or unsaturated fats can help you control your weight, which is one of the best possible benefits for your body, because obesity increases your risk for chronic diseases such as heart disease and Type 2 diabetes. Protein is a filling nutrient, and lean proteins -- such as egg whites, fish and chicken breast -- are low in calories. Unsaturated fats are high in calories, but some sources -- such as nuts -- may help you control your weight. Always monitor your portion sizes, because too many calories from any source -- including from protein or healthy, unsaturated fats -- causes weight gain.

Prevent Deficiencies

Protein and certain unsaturated fats are essential, which means you need to get them from your diet, because your body cannot synthesize them. You need protein for a healthy immune system. Protein allows necessary reactions to occur in your body and maintains your lean muscle mass as well as your other tissues, such as skin and bones. The essential fatty acids are alpha-linolenic acid, which is an omega-3 polyunsaturated fat, and linoleic acid, an omega-6 polyunsaturated fat. You need them to maintain a healthy nervous system and good vision.

Lower Cholesterol

Your cholesterol levels may decrease when you consume unsaturated fat instead of saturated fat. Limit your intake of saturated fats by avoiding butter, palm oil, coconut oil, fatty meats and full-fat cheeses. Good sources of monounsaturated fats include olives, avocados and peanut and canola oil; these unsaturated fats may lower your low-density lipoprotein cholesterol levels, according to Mayo Clinic nutritionist Katherine Zeratsky.

Improve Diet Quality

Eating natural food sources of unsaturated fats can benefit the body by providing essential nutrients, such as vitamin E from vegetable oils and nuts. When you get your protein from fatty fish or shellfish, you also get long-chain omega-3 fats, which are unsaturated fats that may lower your risk for heart disease. Other nutritious and high-protein foods are beans, which provide potassium and dietary fiber, and fat-free, calcium-rich dairy products.