6 healthiest sources of fat
Nutritionists agree that it is not enough just to get rid of bad (saturated) fats and white sugar but that one should have a daily intake of good fats and foods that are a good source of important nutrients. Among the most important are omega-3 fatty acids or essential fats with an important role in the body (reduce the risk of blood clots, encourage the construction of brain cells, protect against heart disease and blood vessels and protect against certain types of cancer and even memory loss caused by aging.
It is recommended that 2% of the total caloric intake be in the form of omega-3 fatty acids every day. That’s about 2 grams daily for 2000 calories.
There are 6 best sources of unsaturated (good) fatty acids:
- Walnuts-only 30 grams of walnuts (or one full handful) contains about 2.5 grams of omega-3 fatty acids. That is why they are one of the best sources of this essential nutrient. This amount of walnuts also contains about 4 grams of protein and about 2 grams of fiber. That is why this fruit is an ideal snack or snack.
- Pumpkin has a high content of healthy beta-carotene, but also rich in omega-3 fatty acids. One cup of pumpkin puree has about 50 milligrams of omega-3 fatty acids.
- Flaxseed- Two tablespoons of ground flaxseed have about 3.4 grams of omega-3 fatty acids. Flax-seed is also a good source of fiber. It can be added to porridge, yogurt, salads, kefir and the like.
- Legumes are an excellent source of protein. For example, 200 grams of tofu has about 1.2 grams of omega-3 fatty acids while a cup of beans has one gram or half of the daily intake.
- Eggs-contain 13 vitamins and minerals and high quality proteins and omega-3 fatty acids. One boiled egg has only 70 calories.
- Fatty fish-salmon and tuna are among the best and healthiest sources of omega-3 fatty acids.