Nutrients In Fats And Lipids

Fats are macronutrients that provide 9 calories per gram. Most foods high in saturated fats, such as butter, are sources of empty calories because they do not provide essential nutrients. Healthier sources of fats supply unsaturated fats, and these nutrient-dense foods might provide a variety of other beneficial nutrients, too. Eat fats in moderation to avoid unintentional weight gain.

Essential Fatty Acids

Safflower, sunflower, corn, sesame and soybean oils; nuts; and seeds provide linoleic acid, an essential omega-6 fatty acid in your diet. Flaxseed, flaxseed oil, canola oil, tofu, walnuts and soybean oil have alpha-linolenic acid, which is a short-chain omega-3 fatty acid and a nutrient that might lower your risk for heart disease. Other heart-healthy fats are long-chain omega-3 fatty acids called DHA and EPA, which are in fish oils, fatty fish and shellfish.

Vitamins

Some good sources of fats also provide fat-soluble vitamins, such as vitamin E in olive oil, canola oil and other vegetable oils; avocados; and nuts. Vitamin D is an essential nutrient for bone health because it helps your body absorb calcium from food. Fish oils are among the few natural sources.

Phytonutrients

Phytonutrients are healthy compounds in plant-based foods. Sesame, corn, canola and olive oils are excellent sources of phytosterols, which lower levels of bad LDL cholesterol in your blood. Nuts and seeds provide phytosterols as well as dietary fiber, which comes from the parts of plant foods that your body cannot digest. Fiber lowers your cholesterol, reduces your risk for constipation and helps control your blood sugar levels.

Other Nutrients

Coenzyme Q10 is a fat-soluble nutrient in many high-fat foods, including fried chicken, vegetable oils, fatty fish and nuts. Your body can produce its own coenzyme Q10, and deficiency is rare. This nutrient is an antioxidant, and it might support heart health. Another example of a nutrient in fatty foods is iodine, which is an essential mineral for preventing goiter, and which you can get from canned tuna in oil.