There is a common misconception that eating fats makes a person fat. However, not all fats are created equal, and including healthy fats in your diet can be beneficial for your overall health. As summer approaches, it's important to understand the role of fats in our diet and discover the top food sources of healthy fats that can enhance our well-being during the warmer months. In this article, we will debunk the myth surrounding fats, explore the different types of fats and more.
What Exactly Are Fats?
As per Delhi-based dietician Priya Bansal, MSc Nutrition, formerly worked at Apollo Hospital, Delhi, "Fats are one of the most important macronutrients that provide energy and perform vital bodily functions." There are three different kinds of fats: saturated fats, unsaturated fats and trans fats. Bansal cautioned that, of the three forms of fat, trans fat is the least healthy and should be avoided.
The Importance Of Fat Intake In Summer
Bansal stated that during summer, our bodies require a balanced diet to support energy levels, maintain healthy skin, regulate body temperature, and support overall well-being. Including healthy fats in our summer diet is crucial for several reasons:
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Nutrient Absorption
Bansal said that eating fats helps with the absorption of fat-soluble vitamins such as vitamins A, D, E, and K. These vitamins are essential for various bodily functions, including maintaining healthy skin, supporting the immune system, and promoting proper bone health.
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Energy Source
Fats are a concentrated source of energy, providing more than twice the amount of calories compared to carbohydrates and proteins. This can be particularly beneficial during the summer months when outdoor activities and increased physical exertion may require additional energy reserves.
Also Read: Healthy Fats For Heart Health: Foods You Can Add To Your Diet
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Skin Health
Bansal mentioned that healthy fats, such as omega-3 fatty acids, are known for their anti-inflammatory properties and their ability to support skin health. Consuming foods rich in these fats can help maintain clear skin and protect against sun damage.
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Temperature Regulation
Fats act as an insulator, helping to regulate body temperature during hot weather. Bansal emphasised including healthy fats in your diet as it aids in maintaining a balanced body temperature and preventing overheating.
Top Food Sources Of Healthy Fats
Here are five high-fat foods recommended by the expert:
1) Nuts And Seeds
Almonds, walnuts, flaxseeds, chia seeds, and hemp seeds are all excellent sources of healthy fats. These nuts and seeds provide a combination of monounsaturated and polyunsaturated fats, along with fibre and other essential nutrients.
2) Fish
Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have anti-inflammatory properties and support heart health. Grilling or baking fish is a healthy and delicious way to incorporate these essential fats into your summer meals.
3) Avocado
Avocados are a rich source of monounsaturated fats, which can help reduce bad cholesterol levels and support heart health. They are also packed with fibre, vitamins, and minerals.
4) Olive Oil
Olive oil is high in monounsaturated fats. It includes antioxidants and has been linked to a variety of health advantages, including reduced inflammation and improved heart health.
Also Read: What Is Good Fat and Bad Fat? Check Out Tips To Include Fat In Your Healthy Diet
5) Coconut
Coconut is a versatile ingredient that provides a unique combination of healthy fats, including medium-chain triglycerides (MCTs). MCTs are easily digested and provide a quick source of energy.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]
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