How Fat Become Healthy Foods to Eat?

A lot of people think fat is evil and should be avoided? You're not alone, many people agree that fat is a source of various diseases. For starters, excess fat can make you fat and disturbing appearance. Not only that, excess fat can also cause various diseases.


But not all fats are bad. Fat is the second energy source other than carbohydrates. The body actually needs fat, worth 30% of daily caloric needs. So, suppose that in a day you need 2000 calories, meaning at least 600 calories come from fat. The amount is equivalent to 67 grams of fat, or 4 tablespoons of cooking oil per day.

To help you choose foods that contain good fats, in this article, we will clarify some of these foods.
Reporting from deherba.com, some foods that contain good fats are fish, avocado, seeds, nuts, olive oil, eggs, vegetables and foods containing Omega-3.

Fish

Types of fatty fish such as salmon, sardines, herring, mackerel, lake trout, albacore tuna is a good source to get omega-3 fatty acids. This is the kind of "good" fats that help maintain the health of your heart. Omega-3 is also beneficial to maintain the sharpness of the brain, especially when you are old.
The American Heart Association recommends that you eat two servings of fatty fish every week-one portion is about 3 ounces.

Avocado

Whether eaten straight away or used as a juice, avocado is very good for heart health and may help reduce the symptoms of osteoarthritis. Good fats are found in avocados also helps the body to absorb nutrients.

                                                  Avocado. (Pixabay)

Cereals

Pumpkin seeds, sunflower seeds, and sesame are sources whether they are fat can reduce cholesterol. Fat obtained from plants are generally healthier than fat that comes from animal products. The fat that comes from meat and full-fat dairy products, and canned foods classified as fat "bad" saturated and trans fats -Animal.

Nuts

All kinds of nuts good for your health. Walnut, in particular, contain a lot of fat that is friendly to your heart. But, that does not mean you are free to eat as much anything you want. Fixed limit your consumption of beans about 1 ounce per day.
Olive oil

Levels of good fats in olive oil are very high, but still remember to limit the intake of fat, even though it was
labeled as "good". Whenever cooking with olive oil, reduce the proportion of olive oil spray or use in cans.

Egg

Aside from being a source of protein, eggs also contain less than 5 grams of fat mostly good fats. Some types of eggs also richer with omega-3. To maintain health, limit consumption of eggs is only one fruit per day.

Vegetables
Dark green leafy vegetables such as spinach, kale, and cabbage give you the supply of omega-3. Because our bodies can not produce their own good fats, you must get them from food.
Enriched foods Omega-3

There are many types of food are added omega-3 to increase its nutritional value. For example, namely dairy products, eggs, bread, and cereals are enriched in omega-3-to be sure, always check the labels before buying. You can get more health benefits of foods enriched omega-3 than from supplements.

Our bodies are always in need of all types of fat in a certain amount to keep the body healthy and the organs can function properly. Here are the benefits of fat for the body as written in manfaat.co.id:

a. Fat as Energy Source
In every 1 gram of fat provides about 9 calories for the body. good fats proved to be beneficial for the energy source. The body will not be able to move or do an activity without energy. Even if we lack the energy it could create some kind of disease that attacks the weak immune easily arise. Fats protect the health of the body and all the organs of the body.

b. Fat Cells as a Source of Growth
Our bodies are made up of cells that can not be counted as a whole. Each type of cell the body needs to establish a healthy body. Healthy cells will make the body become more healthy. Fat is also important to provide protection to the outer layer of cells or cell membrane. If we do not have healthy body cells and organs will be disrupted or disease.

c. Absorption Vitamin Helps
There are different types of vitamins needed by the body, one is a vitamin that has properties of fat soluble. This is the kind of vitamins like vitamin A, D, E and vitamin K. These vitamins have a special role as vitamin A, which serves to maintain eye health, vitamin D which helps absorption of calcium and strengthen bones and teeth, vitamin E to make healthy skin and vitamin K whose role is to support the process of blood clotting. Without fat, the body will not be able to absorb the vitamins that are delivered from outside the body or obtained from food.

d. Supporting Fat Brain Function
The brain is one organ that is very important. Brain health is affected by many builders cells healthy so it can support the association and the motor cells of the brain cells. Fat makes the cells in the brain continues to grow and form a layer of healthy cells. In particular, fats also help the body to be able to think quickly so fat affects intelligence.

e. Supporting the production of hormones
A hormone needed by the body to regulate organ systems work and response system for the body. Fat has a role to maintaining hormone production so, helps maintain a healthy body. Lack of fat can reduce the production of hormones so that the body becomes not easily developed or developing bodies are not in accordance with age.