Useful fats for proper nutrition: what foods to eat and consumption rates

The fashion for low-fat diets suggests that fats are not good for us, but they are not, you should not be afraid of fats, because they are good for health, memory and well-being.

What are the benefits of fats for a healthy diet?

One of the main functions of fats for our body - building (it is also called plastic). That is, for the normal functioning of any cell of our body (and cells form tissues, those - organs, etc.) need fat. Fats serve as a "safety cushion" for the internal organs, give us energy, help warm our body. Our brain depends on them, because it is 60% fat, it is difficult to remember something if you exclude fats from the diet.

What are the benefits of fats for a healthy diet?

Lets talk about types of fatty acids that exist in general, and then determine where and what in the products.

Saturated and unsaturated fats

Fatty acids are saturated and unsaturated (they are divided into these types due to the chemical structure of molecules and physical properties). Most fatty foods have both types of acids. But usually one type of fat is more than another. Both types are useful and necessary for us, because, for example, saturated fats and cholesterol contribute to the production of sex hormones. Saturated fats are extremely important for our health, but the problem is that we often overeat them, because these fats are found in flour products, pastries, sweets, sausages, semi-finished products, sour cream in borscht on the ribs, coffee cream, pork chops.

Unsaturated fats predominate in vegetable products and can often be found in publications under the name vegetable fats. In turn, they are divided into 2 types: monounsaturated (omega-9 fatty acids), polyunsaturated (omega-3 and omega-6 fatty acids). We have already written an article about omega-3 fatty acids, fish oil and their beneficial properties for the body. It is ideal to eat more foods with unsaturated fats, while choosing lean meats, cutting off excess fat from it, peeling poultry, choosing dairy products of moderate fat.