Fats play an important role in the human body, contrary to what many believe, without which some vitamins cannot be absorbed, the brain will not function normally and the skin condition will worsen.
when a person opens the
refrigerator, they find butter, vegetable oil and avocado, which all contain
completely different fats. But he doesn't think about why some fats are solid
and others are liquid, and why nutritionists advise eating certain fats and
excluding others. The answer to these questions lies in the nature of fat, its
chemical composition, and its effect on the body.
Fats are divided into
"useful" and "harmful" because they are composed of fatty
acids and glycerine, and the percentage of these components in fats determines
their usefulness or harm. There are also animal-sourced fats and vegetable-sourced
fats. Type I is found in meat, dairy products, and eggs, most of which are
saturated fats, making them solid at room temperature. The plant contains
unsaturated fatty acids, which are liquid at room temperature and are
considered more beneficial for health.
But there is a special
group of unsaturated fatty acids, such as omega-3, which are necessary for the
human body because the body can only produce them and obtain them with foods,
especially from fatty fish (salmon, tuna, etc.) and nuts, especially walnuts.
|
Type
of Fat |
Good
Foods |
Bad
Foods |
|
Monounsaturated
Fats |
Olive oil, avocados, nuts (almonds, cashews,
hazelnuts), peanut oil, grapeseed oil, nut butters, pumpkin seed oil, extra
virgin coconut oil, canola oil |
Butter, lard, fatty cuts of meat, partially
hydrogenated oils, margarine, fast foods high in fat |
|
Polyunsaturated
Fats |
Fatty fish (salmon, mackerel, tuna), walnuts,
sunflower oil, flaxseeds, sesame oil, chia seeds, soybean oil, corn oil,
sunflower seeds |
Trans fats (found in fried foods, baked goods, fast
food), some refined vegetable oils |
|
Omega-3
Fatty Acids |
Salmon, sardines, walnuts, flaxseeds, chia seeds,
oysters, tuna, omega-3 oils, fatty fish, flaxseed oil, seaweed, fish oil |
Saturated fats (coconut oil, palm oil, animal
fats), processed meats, butter |
|
Trans
Fats |
None |
Margarine, processed snacks, fast food, fried
foods, baked goods, ready-made potato chips |
|
Saturated
Fats |
Fiber-rich foods like fresh fruits and vegetables,
lean meats, whole grains, avocados, nuts, legumes, olive oil, oats |
Full-fat dairy products, fatty meats, pastries,
fried foods, margarine, coconut oil, palm oil, high-fat biscuits and dark
chocolate |
- Good Fats:
Include monounsaturated and polyunsaturated fats, such as those found in
avocados and fatty fish, which are beneficial for heart health.
- Bad Fats:
Include saturated fats (found in animal products) and trans fats (often in
processed foods), which can increase health risks.