Fats are an integral part of the diet, and nutritionist Chris Mohr said that the healthiest fats are omega-3s (omega-3s), many unsaturated fats. The body doesn’t make its own, but 68% of adults and 95% of children don’t eat enough, according to a National Institutes of Health and Nutrition survey.
Among foods, the richest source of omega-3 is fish, followed by green leafy vegetables, flaxseed, hemp seeds, walnuts, etc. Moore said omega-6 is also an essential fat for the human body. It’s commonly found in cooking oils, nut butters and almond butters and other stone fruit spreads, and eggs, so you don’t have to worry about inadequate intake.
The most ideal diet is certainly “balanced”, which includes all types of fats and has a balance that meets the physiological needs of the human body. The official dietary guidelines for Americans suggest that fat account for 20-35% of daily calorie intake with saturated fat not exceeding 10%. The dietary guidelines remind everyone that it is best to avoid trans fats because it growsheart disease,the strokesand risk of type 2 diabetes.
Moore said that too much of a certain type of fat may not be good for us, while more of some fat is better, but we should pay attention to the balance between quality and quantity.
What are the benefits of Omega-3?It is not only good for heart health, but can also reducecancer, cognitive decline and risk of eye disease. Conversely, a deficiency in omega-3s can lead to problems like dry skin and brittle hair, Moore said.
Some studies suggest that omega-3s may also affect mood, as they have anti-inflammatory properties that may make us feel less sad or depressed.
Dietary guidelines suggest that adults who need 2,000 calories per day eat at least 8 ounces of fish and other seafood per week; Pregnant or breastfeeding women should eat 8-12 ounces of low-mercury fish per week for the health of their next generation. , A serving of fish is usually about 4 ounces.
Among fish, salmon and tuna are recognized as the best sources of omega-3. Moore recommends that you also consume sardines, anchovies and herring, as well as green leafy vegetables and vegetable oils, nuts, flaxseed or flaxseed oil.
For people who don’t like fish, Mohr recommends taking omega-3 nutritional pills, each containing at least 500 milligrams (mg). Nutrient supplements such as seaweed oil tablets are also available – fish also depend on seaweed for their omega-3 intake.
In short, fat is indispensable for a healthy diet. High-quality fats like avocado can increase energy, help cells function and absorb nutrients, and may also regulate hormone secretion. Don’t believe the “complete elimination of fat” theory that only plagued the “low-fat” school that emerged in the 1980s. Of course, don’t be superstitious about the idea that “high fat” pies rely heavily on high-fat foods as their main source of calories.