There is a lot of misconception about fats as the word represents a broad category of foods. Most people aren’t sure which ones of go for and which ones to skip. In fact, many healthy fats have been labeled as bad when they actually have loads of nutrients your body can benefit from. Here’s a myth-busting list of fats recommended by nutritionists.
1. Egg Yolks
Egg yolks are not the villains they have been made out to be. They are an incredible source of vitamin A, choline, B vitamins, and selenium. Egg yolks from pastured chickens contain higher levels of vitamin D. The deep orange color of yolks comes from carotenoids which are antioxidants. So you can safely have 2 to 3 whole eggs per day.
2. Pasture-Raised Bacon
Good quality bacon is packed with a very important nutrient called choline, which has been shown to help fight off the debilitating effects of Alzheimer’s disease and other chronic mental impairments. Along with choline, you also get the various B vitamins and zinc. These nutrients aid in the production of serotonin, the feel good neurotransmitter in the brain and can help reduce anxiety. However, make sure to choose bacon that is locally sourced, pasture-raised product free of nitrites, growth hormones, and antibiotics.
3. Flax And Chia Seeds
The best source of omega-3 fatty acids are fish but flax and chia seeds are ideal plant-based sources of omega-3s. They have anti-inflammatory properties and contain compounds called lignans, which help lower cholesterol. Not to mention fiber that helps keep your gut healthy. Just add them to your morning cereal, smoothies or snack on them between meals.
4. Cocoa Butter
Cocoa butter is the fat from the cocoa bean that is often used in natural skincare. But it’s also edible and provides antioxidants and omega-9 fatty acids, which help in hormone balance and immune function support. Cocoa butter goes well with energy bars, smoothies, and coffee.
Rich in omega-9 fats, avocado helps in keeping your skin healthy and maintains hormone balance while promoting digestive health with its rich fiber content. It can also be used a great post workout snack because it has electrolytes like potassium and B vitamins like folate which can aid in improved stress response.
6. Nuts & Nut Butters
They are healthiest foods you can snack on and an ideal replacement for junk foods like potato wafers and other munchies. Though nuts are dense in calories, they are also dense in nutrients and just one serving can really keep you going for hours. Nuts contain fiber, protein, antioxidants, and a variety of vitamins and minerals that have been shown to reduce blood pressure and keep the heart healthy.
7. Dark Chocolate
Research shows that certain types of chocolate can protect you from cardiovascular diseases. About 200 mg of flavonol antioxidants can improve blood flow and promote heart health. You can get it by having 2 Tbsp of cocoa powder or 1.75 oz of dark chocolate that’s at least 70 to 80% cocoa. But ensure that you buy natural, non-alkalized cocoa powder, as the processing of alkalized cocoa significantly reduces flavonol content.
8. Coconut Butter
Basically, coconut butter is a blend of coconut meat puree and coconut oil. It’s packed with the same nutrients of regular coconut oil, including medium-chain triglycerides, which are antimicrobial and protect our digestive tract from harmful bacteria overgrowth. It has got a creamy texture which makes it perfect to spread on your toast.
9. Grass-Fed Butter
Most people on a diet are advised to stay away from butter. However, nutritionally, butter is a much healthier fat than most people realize, especially if it comes from grass-fed cows. This is because dairy fat from pastured cows contains higher levels of fat-soluble vitamins, particularly vitamin K2, which helps your body utilize calcium appropriately. Saturated fat such as butter is also a much safer than the omega-6-rich polyunsaturated fats which include industrial vegetable and seed oils.