Eat Good Fats

In this week's challenge you must Eat Good Fats .Healthy fats are like fuel for a good mood. They’re one of the most important things to include in your diet to promote a healthy mood (and a balanced metabolism). Healthy fats also promote good heart health, reduce cholesterol, and contain none of the harmful side effects associated with animal-based saturated fats. Go for raw coconut, avocados, almonds, walnuts, acai fruit, flax seeds, cashews, hemp seeds, chia seeds, pumpkin seeds, sesame seeds or tahini, pecans, and olives. Many of these are also packed with protein, B vitamins, and magnesium to enhance brain health even further.

Benefits of Eat Good Fats:

1. Fat is essential to brain health

   Did you know that brain tissue is made up of nearly 60% fat?. A diet low in fat actually robs your brain of the materials it needs to function properly.



2. Fat keeps your lungs working properly

   Our lungs are coated with a substance composed almost entirely of saturated fat. Premature babies who are lacking this substance are given something called “surfactant” to keep their lungs functioning properly. Without enough saturated fat, our lungs can be compromised. Some studies are now looking at the link between the low consumption of saturated fat and Asthma as a result of the breakdown of this fatty layer.



3. Good Fat boosts your immune system

   Good fats found in butter and coconut oil play in immune health stating that the “loss of sufficient saturated fatty acids in the white blood cells hampers their ability to recognize and destroy foreign invaders, such as viruses, bacteria, and fungi”.



4. Good Fat keeps your largest organ healthy

   Good Fat makes up the bulk of the cellular membrane and our skin is made up of a very large number of cells. Without the proper consumption of fat, our skin can become dry and chapped, which can also open up pathways for infection to enter our bodies.



5. Fat is good for your heart

   Many studies have been done on the benefits of eating good fats, fats we have been told to avoid for the last 50 or so years. One study in particular focused on a population in the Pacific Isles who eat up to 60% of their diet in the form of saturated coconut oil and have shown practically no incident of heart disease. Also, fat provides twice the caloric energy as carbs – 9 calories per gram versus 4 calories per gram. So not only will it sustain you energy for a longer time but will also help you to eat less as it keeps the body satisfied.

Tips on eating Good Fats:

1. Walnuts: Walnuts are a plant-based source of omega-3 fatty acids. Add walnuts to cereal, salads or muffins. Try walnut oil in salad dressings and sautes.


2. Flaxseed: Your body cannot break down whole flaxseeds to access the omega-3-containing oil, so to get the health benefits, select ground flaxseed. Add it to breakfast cereal, yogurt, baked goods including breads and muffins or mixed dishes and casseroles. Or, drizzle flaxseed oil over quinoa or use it for salad dressing.


3. Chia seeds: These small seeds are packed with nutrients. In addition to omega-3s, they contain protein, dietary fiber and vitamins and minerals. Toss them in in your cereal, salads and even baked goods.


4. Hemp seeds: These seeds are also packed with omega-3s and protein. They can be eaten raw, cooked or toasted.


5. Coconut Oil: Use coconut oil for cooking.

Suggested Reading:

Benefits Of Healthy Fats - Learn more here.

9 Healthy Sources Of Good Fat - Learn more here.