Skip to main content

Where are the fats in food?


Résultat de recherche d'images pour "the fats in food?""

Fats 

  Considered fat is an important element in the human body where the intervention in a wide range of body functions, they provide energy for the body, and promote good health, can get fat from the diet, called dietary fat, but some fats increase the risk of heart disease , especially blood vessels High-calorie fats, as being overweight is linked to more calories than the body needs. 

Dietary sources of fats

 There are many foods that contain fats, among which we mention the following: 

  • Nuts: Nuts contain a high content of healthy fats, fiber, vitamin E, and magnesium, which is a good source of protein, as studies have shown that people who eat nuts are less likely to develop diseases including diabetes , obesity, and heart disease. 

  • Coconut and coconut oil: Coconut and coconut oil are among the richest sources of saturated fat, as they contain 90% of saturated fatty acids, which reduce the risk of heart disease, and a study has shown that coconut fat reduces appetite and the amount of calories consumed and thus helps On losing weight. 

  • Eggs: Eggs contain a high amount of cholesterol and fat, as one egg contains 212 milligrams of cholesterol and 62% of fat. Studies have also shown that cholesterol in eggs does not affect the level of cholesterol in the blood of most people, in addition to that eggs contain antihistamines Strong oxidation keeps the eyes healthy and helps lose weight because it contains protein even though it contains a high amount of protein. 

  • Fatty fish: These include salmon, mackerel, herring, and sardines. Fatty fish contain omega-3 fatty acids that are good for heart health, as well as contain proteins. Studies have shown that people who eat fatty fish are less likely to develop heart disease, depression, dementia, And all common diseases. 

  • Dark chocolate: Dark chocolate contains 65% of fat, and also contains iron, magnesium , copper, and manganese, which are rich in antioxidants, where studies have shown that dark chocolate can improve brain function and protect the skin from damage from exposure to sunlight. 

  • Cheese: Cheese is a rich source of calcium, vitamin B12 , phosphorus and selenium, as it is rich in protein, as one thick slice of cheese contains 6.7 grams of protein, in addition to that it contains healthy fatty acids that reduce the risk of developing type 2 diabetes. The second. 

  • Avocado: Avocado contains 77% of fat, which is a good source of potassium and fiber. Studies have shown that avocado can lower cholesterol and triglyceride levels, and it also has health benefits for the heart and blood vessels. 

  • Chia seeds: Chia seeds contain 80% of the fat, as they provide 28 grams of chia seeds for 9 grams of fat. They also have many health benefits, including lowering blood pressure and have anti-inflammatory effects. Olive oil: olive oil contains healthy fats, as well as vitamin E and vitamin K, in addition to that it is an anti-oxidant that fights infections and reduces the risk of cardiovascular disease. 

  • Full-fat yogurt: Studies have shown that full-fat yogurt can improve the health of the digestive system and reduce the risk of heart disease and obesity. 


Types of fat 

   Knowing the difference between the types of fats helps determine which fats to avoid, and which fats should be eaten in moderation. Below is an explanation of the types of fats:  

Good fats: Most good fats are liquid at room temperature, but they turn into a solid state in cold weather. These fats are good for heart health, so experts advise eating them instead of eating saturated and trans fats, and they can be obtained from nuts, fish, And vegetables, and here is an illustration of good fats: 
  • Monounsaturated fats: sources of olive oil , avocado, almond, hazelnut and peanuts 
  • Polyunsaturated fats: Sources include flaxseeds, corn, soybeans, sunflower oil, salmon, tuna and other fatty fish. 


Harmful Fats: Most of these fats are considered solid at room temperature, and below is an illustration of good fats: 

  • Saturated fats: Saturated fats are considered unhealthy because they raise the levels of harmful cholesterol, which leads to heart disease and sources of saturated fats are red meats, beef, lamb, eggs , palm oil, coconut oil, and full-fat dairy products such as whole milk. , Ice cream, and butter, as the American Heart Association recommends getting no more than 5% or 6% of your daily calories from saturated fat, as saturated fat can be replaced by eating unsaturated fat, which reduces the risk of heart disease, but if the replacement of saturated fat  Carbohydrate can lead to heart disease. 
  • Trans fat: The taste of most fats is good but not healthy, as it raises harmful cholesterol levels and increases the risk of diseases including heart disease, stroke, and type 2 diabetes, and sources of trans fats are fries, cakes, pies, and biscuits, Cookies, ghee, popcorn, and frozen pizza. The American Heart Association recommends not getting more than 1% of calories from trans fats. 




Comments

Post a Comment

Popular posts from this blog

What are the harms of smoking

Smoking         Smoking is defined as the inhalation of fumes resulting from burning leaves of plants, especially tobacco, which is available in several forms, including cigarettes. Tobacco contains several substances, including addictive nicotine, which is also a psychological effect of either stimulating or calming. The Native Americans, the Native Americans, used to smoke tobacco for a long period of time, before exploring the two continents and transferring the culture of smoking by explorers to Europe, and its negative effects were later confirmed to be classified as one of the leading causes of death and disease.        A study conducted by the World Health Organization indicates that smoking caused the death of four million people annually in the late nineteenth century, the death of five million people in 2003, and the death of six million people in 2011, and the study expected that the number of deaths due to smoking will r...
Post a Comment
Read more

Information about the fig fruit

FIG tree      The fig tree is one of the seasonal trees that grow frequently in the regions of West Asia and the Middle East, where it grows up to several meters high, and produces fruits of a yellow or greenish-yellow color, and is characterized by its ability to withstand drought and salinity, and most soils are considered suitable for the cultivation of this tree , But the best ones are the yellow clay soils. Likewise, calcareous soils are thought to be the best species for producing the finest dried figs.  Fig fruit      The fig fruit is one of the fruits mentioned in the Holy Qur’an to indicate its great benefits to the health of the body, and it is in several varieties and types, including: black genoa fig, adriatic fig, brown fig, and fig kaduta. Below is a detailed explanation of the original habitat of this fruit, and its most prominent health benefits.  The original home of the fig      Palestine ...
Post a Comment
Read more

Information about the benefits of olives

Olives      Olive is one of the varieties of plants that spread all over the world, especially in the Mediterranean basin, and known since ancient times for its medicinal benefits, as it was known in the Roman era as a medicinal fruit that treats many diseases, except for its distinctive taste, which made it serve on various tables, and is distinguished by a tree olive revered among Muslims because of the mentioned in the Koran, and there are different types each of which is characterized by varying proportions of nutrients in which chemical compounds, and olive fruits that are frequently used with the power of all kinds, and in sandwiches or entrees to open the appetite, and is characterized by not limiting its benefits to fruition Only, it can be used in many areas, and in this article we will mention benefits.  Olive food ingredients  We mention these components:  Olives of all kinds contain essential minerals for the body, such as calci...
Post a Comment
Read more