What are the top 10 fats that cannot be missing from your diet

Fats have been criticized for decades, as if a healthy diet must necessarily be devoid of these nutrients. However, the key is to choose the best fats and consume them in balance with proteins and carbohydrates. In this way we will achieve a balanced weight and ideal health.

Find out in this article which are the 10 best fats that cannot be missing from your diet.

Are fats good or bad?

Fats, in their right measure, are not bad for your health. On the contrary, they are useful and perform essential functions for having a good quality of life. However, we must take into account two keys:

  • We must consume them in moderation. Each meal should contain a portion of fat in the right proportion to the rest of the food.
  • We must choose good quality, unprocessed fats, such as those presented below.

top 10 fats

1. Coconut oil

coconut oil

Extra virgin coconut oil is an increasingly popular food thanks to its content of essential fatty acids, among which lauric acid and palmitic acid stand out. It is also a fat that we can use for cooking, since it It tolerates high temperatures very well without deteriorating.

Coconut oil, which solidifies below 23 degrees Celsius, is a medicinal food. It is also an ingredient in natural and homemade cosmetics, ideal for nourishing skin and hair.

2. Linseed oil

Linseed oil, which is extracted from the first cold pressing of flax seeds, is a product rich in nutrients; among which its high content of Omega 3 essential fatty acids stands out. Omega 3s have anti-inflammatory properties, improve circulation and rebalance the nervous system.

To benefit from its properties we must consume it cold, as they undergo oxidation if we subject them to heat.

3. Krill oil

krill oil

Also the amazing krill oil it stands out for its content in Omega 3 and phospholipids. This oil, extracted from a crustacean, is a traditional food in some Asian countries. It is usually taken in capsule form, in the form of a dietary supplement.

4. Avocados

Avocado is a fruit that stands out for its nutritional composition, as it has a high in protein, fat and fiber. Its pulp, very ripe, has the consistency of butter, it is a delight in all types of recipes and a highly appreciated food in vegetarian and vegan diets. It is always consumed raw, in salads, sauces, creams or smoothies.

5. Macadamia nut

Macadamia nut

Macadamia nut is one of the highest fat nuts. these nuts they contain Omega 3, 6 and 9 fatty acids which help us to prevent many health ailments. It is recommended to consume a handful a day.


Ghee is a butter that is consumed in countries like India. It’s much healthier because it has undergone a slow cooking process to extract the less healthy substances, such as toxins, fats and even lactose. Its flavor is intense and delicious, similar to dried fruit, and we can consume it in moderation instead of butter or margarine.

7. Olive oil

Olive oil

Extra virgin olive oil, common in Mediterranean cooking, is also a good option for cooking and one of the best fats for health. This oil which is extracted from the olive is a powerful antioxidant, rich in Omega 9 acids and vitamin E.

8. Pumpkin seeds

All seeds are high in fat. However, pumpkin ones are very beneficial for the intestine, prostate, heart and immune system.

9. Blue fish

Blue fish

Oily fish is distinguished by its high fat content. However, if we want to avoid the consumption of harmful heavy metals, we must choose small fish, such as sardines, anchovies or mackereland do without salmon, tuna or swordfish.

10. Egg yolk

Egg yolk is a very nutritious fat, ideal for enriching all types of diets. Contains vitamins A, B, E, D, folic acid and minerals such as iron, potassium, magnesium or phosphorus. We can consume about four eggs a week, without any health risk.

Add these foods to your diet and you will benefit from all their properties. Remember that it is better to eat in moderation than to deprive yourself of some foods and overeat others.

The post What are the top 10 fats that can’t be missing from your diet appeared first in research-school.



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