Food sources rich in fats

Fats are an essential component of our diet and play a crucial role in overall health and well-being. They are often associated with negative effects, such as weight gain and cardiovascular disease, but it is important to recognize that not all fats are the same.

In this session, we will explore food sources rich in fats and how their consumption can influence nutrition.

Types of Fats

To properly understand the role of fats in the diet, we must first understand the types of fats that exist:

• Saturated Fats: Saturated fats are commonly found in foods of animal origin, such as meat, butter, and whole dairy products. Excessive consumption of saturated fats has been linked to an increased risk of cardiovascular disease.

• Unsaturated fats: Unsaturated fats are subdivided into two main categories: monounsaturated and polyunsaturated. These fats are found in foods such as olive oil, avocados, nuts, seeds and oily fish. Unsaturated fats are considered healthy and can have beneficial health effects.

• Trans fats: Trans fats are unsaturated fats that have been modified through a process called hydrogenation. They are found in processed and fried foods and are considered unhealthy. Trans fat consumption has been linked to an increased risk of heart disease.

Importance of Fats in Nutrition

Fats are essential in the diet for several reasons:

• Energy Contribution: fats provide a concentrated source of energy. A healthy fat provides approximately 9 calories per gram, compared to 4 calories per gram of protein or carbohydrate. This makes them an efficient source of energy for the body.

• Nutrient Absorption: Fats are necessary for the absorption of fat-soluble vitamins, such as vitamins A, D, E and K. These vitamins are essential for overall health and proper functioning of the body.

• Component of Cell Membranes: Fats are part of cell membranes and are essential for cell function. They also play a role in cell communication and regulation of body processes.

• Hormone Production: The body uses fats to produce hormones, including sex hormones and some stress-related hormones. These hormones are crucial to overall health and well-being.

Food Sources Rich in Healthy Fats

If you want to incorporate healthy fats into your diet, here are some fat-rich food sources to consider:

• Extra Virgin Olive Oil: Extra virgin olive oil is rich in monounsaturated fats and is an excellent choice for dressings and low-heat cooking.

• Avocados: Avocados are a rich source of monounsaturated fats, fiber and a variety of nutrients. They are great for salads, spreads and smoothies.

• Nuts and Seeds: Walnuts, almonds, chia and flax are rich in healthy fats and protein. They are excellent choices for snacks and as ingredients in dishes.

• Fatty Fish: Salmon, tuna and sardines are examples of fatty fish rich in omega-3 fatty acids. These fish are beneficial for cardiovascular and brain health.

• Coconut Oil: Coconut oil is rich in saturated fats, but also contains lauric acid, which has been associated with health benefits. It can be used for cooking at high temperatures.