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Unsaturated fats are nutritional components that can provide the body with certain health benefits. To learn more about this substance, please read with Cfis.edu.vn to learn the following information.
What is unsaturated fat?
It is a liquid at room temperature with two main types, monounsaturated and polyunsaturated fats.
Studies show that consuming plant-based monounsaturated fats can reduce your risk of cardiovascular disease. Monounsaturated fats do not solidify at room temperature and are found in many vegetables, legumes, vegetable oils and some nuts. This type of fat is always recommended by nutritionists because it both has the ability to reduce bad cholesterol and does not affect good cholesterol.
Each of us needs polyunsaturated fats to function, move muscles and support blood processes. For this fat is divided into two types, omega-3 and omega-6 fatty acids , in which omega-3 fatty acids are beneficial for heart health. Polyunsaturated fats are less stable and prone to oxidation than monounsaturated fats . This is considered the fat in the vegetable oils of cereal grains, consuming foods of animal origin like salmon and tuna also makes it easier for the body to absorb polyunsaturated fats. .
Are unsaturated fats good or bad?
Unsaturated fats participate in the structure and function of certain organs, bringing a large role to the body such as lowering blood sugar by improving insulin resistance, reducing toxins from fatty acids. freely in the body, helping cells to function normally and strengthen immunity.
Plays an important role in the transformation and storage of energy , supports the building of nerve tissue and hormones. Not only that, but unsaturated fats also help the body respond to inflammation, control arthritis, and help the body absorb essential vitamins such as A, D and K from other foods. together. Provides essential nutrients such as the antioxidant vitamin E.
Although the benefits of good fats are many, if consumed in large amounts in the diet will lead to an excess of calories , causing weight loss and increasing the risk of obesity.
Unsaturated fats, including mono and poly fats, are a group of good fats that provide many important benefits to the body . Therefore, it is necessary to pay attention to eating a moderate amount of fat to avoid weight gain, difficult to lose.
Some foods are rich in unsaturated fats
Monounsaturated fat foods
Nuts: Almonds, cashews, pecans and seeds
Legumes: Peanuts, dried beans and peas;
Vegetable oils: Olive oil, canola oil, peanut oil, and grapeseed oil
Butters: Coconut Butter, Almond Butter, Peanut Butter and Fresh Butter
Fruit: Nuts and Avocados
Polyunsaturated fat foods
Vegetable oils: Corn, sunflower, sesame and safflower oils
Nuts: Sesame seeds, sunflower seeds, and seeds
Grains: Corn, soybeans and soy products such as tofu;
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