THE BEST SOURCES OF GOOD FATS
WHAT ARE GOOD FATS?
The unsaturated fats are lipids formed by chains of carbon atoms linked together by a double bond, these can be monounsaturated or formed by a single double bond or polyunsaturated if there are more double bonds. The unsaturated fats thanks to their chemical structure are easily digested by our body but it is also true that this makes them more easily subject to oxidation and the process of oxidation and what makes them toxic to our body to overcome this problem It is important to associate these fatty food sources where it contains a high percentage of Vitamin E, which is a strong antioxidant.
Good Fats & Sport: In Sport, Good Fats play a fundamental role, helping to keep the cardiovascular system healthy while keeping the arteries in good health. For those who practice Body Building knows their importance as they contribute to the production of steroid hormones such as testosterone which has an important role in the development of muscle mass for this to many sportsmen and recommended the use and preference to this type of fat unsaturated also in the form of supplements compared to saturated ones.
Sources of unsaturated fats: The unsaturated fats are mainly contained in oils such as Extra Virgin Olive Oil with numerous properties and benefits, also include other forms of fats defined as "Essentials" such as omega 3 and omega 6 which are very important for the our organism in the metabolic process.
The Essentials: Essential Fatty Acids, are defined as such because our organism is not able to synthesize them and must therefore be integrated with the feeding / integration, the unsaturated fatty acids are classified according to the position of the double carbon bond where these are precisely: Omega 3 (Linoleic Acid), Omega 6 (Linoleic Acid) and Omega 9 (Oleic Acid).
Benefits of Essential Fatty Acids: Essential Fatty Acids, play key roles in the body maintaining hormonal balance, participate in the construction of plasma membranes and perform the normal energy production of our body.
Omega 3: mainly contained in foods such as: Fish, Fish Oils, Linen, Walnuts, Contribute to the increase of Good Cholesterol (HDL), lowering the levels of triglycerides in the blood, thanks to enzymes give rise to eicosapentaenoic acid and docosahexaenoic acid which have an anti-inflammatory and antithrombotic action. Moreover they have among the numerous benefits those of:
⦁ Protect the heart from cardiovascular disease.
⦁ Reduce the risk of developing tumors.
⦁ Improve the cardiac rhythm.
⦁ Contrasting arthritis, psoriasis.
⦁ Stimulate memory and concentration.
⦁ Delay degenerative brain processes such as Alzheimer's, Multiple Sclerosis.
⦁ They allow an efficient functioning of the retina.
⦁ Contrast the onset of skin diseases such as (Eczema, Dry Skin)
⦁ Reduce the risk of the onset of type 2 diabetes.
⦁ Reduce the risk of premature parts.
Omega 6: Omega 6 content mainly in plant foods, among their benefits have the ability to lower the level of bad cholesterol (LDL) in the blood, even if in excess go to create allergic and inflammatory reactions favoring the platelet aggregation.
Omega 9: And a monounsaturated fat typical of olive oil, rich in polyphenols, helps fight free radicals by being a powerful antioxidant.
5 of the Best Good Fats Sources in Food:
1) Extra virgin olive oil: The extra virgin olive oil is composed of 73% oleic acid, rich in (liposoluble vitamins-B tocopherols and B-carotene (phytosterols and polyphenols), these molecules contribute, together with typical fatty acids, to determine the chemical properties and physical properties of the finished product (antioxidants) Numerous studies have shown that olive oil reduces the factors of LDL (low-density lipoprotein) and VLDL (Very Low Density lipoprotein) ), which cause the accumulation of "bad" cholesterol on the walls of the arteries that dramatically threaten the integrity, and instead favors the "good" cholesterol (HDL) that removes bad cholesterol from the walls of the arteries and returns it to the liver where it contributes to the formation of bile whose role in digestion, is precisely that of emulsifying fats: all this is possible thanks to the composition of the oil and in particular for 70-80% of acid or oleic (unsaturated) which makes it the most recommendable oil in condiments.
2) Linseed Oil: Linseed Oil is one of the most important sources of omega 3 plants found in nature. It has a low content of cholesterol and sodium, and is a high content of good fatty acids, fibers and vitamins. The regular intake of omega-3, omega-6 is linked to both an improvement in digestive functions and an increase in HDL (good) cholesterol levels.
3) Blue Fish: Blue Fish, such as Sardines, Tuna, Swordfish, Crustaceans, but also cold seas fish such as Salmon, Cod, are particularly rich in Omega 3, and have a very positive effect on human health. Eating fish rich in polyunsaturated fatty acids (such as Omega 3) helps reduce the level of LDL cholesterol (that is, what we commonly call "bad"), helps lower blood pressure and makes blood more fluid. In addition, Omega 3 also helps to counteract the deterioration of cognitive processes, a feature that makes them indispensable in the diet of older people.
4) Avocado: And one of the best and fattest sources of fruit par excellence, is particularly appreciated for its beneficial properties. The avocado contains a lot of good, monounsaturated fats, the regular consumption of avocado helps reduce bad cholesterol and triglycerides, increasing good cholesterol (HDL) and thus keeping the heart healthy.
5) Nuts (almonds, walnuts): Thanks to the richness of fibers and the excellent content of mono / polyunsaturated fatty acids (mainly present in nuts), it exerts a protective action against the so-called welfare diseases (diabetes, hypercholesterolemia and obesity).
Conclusions: Although they have different functions and benefits, it must be remembered that they are still "Fats" and their consumption "High" and one of the main factors of Obesity and Overweight, for so long and appropriate their use "moderately" without exaggerating their relationship daily is based on an estimate of 20% / 30% of daily calories where at least 55% must consist of monounsaturated fatty acids and 20% of polyunsaturated fats.
Remembering that for those who use this source of fats in particular the (Oli) in the kitchen well know that, although despite having a very high smoke point and therefore a good heat resistance if reused several times and if subjected to too high temperatures are and become toxic and carcinogenic to our body for this and it is a good idea to prefer to use them raw.