Top 7 Healthy Foods (and Recipes to Include in Your Diet)
Fats, demonized long ago and presented as the main responsible for obesity for years, are slowly becoming hollow in our diet. As one of the essential macronutrients (along with proteins and carbohydrates) today we know that we need to consume them for a correct functioning of our body: we just have to know how to choose the healthiest sources.
For this, we bring you this compilation in you can find sources of healthy fats of different origin, both animal and vegetable, and a few recipes for you to include in your diet.
Healthy fats of vegetable origin
In the case of fats of vegetable origin, the ones that we should avoid are the hydrogenated or partially hydrogenated ones, which are the ones that are often used in industrial pastries of a recurrent form, such as palm oil.
Instead, we have a variety of foods that provide us with good quality fats:
Avocado: very fashionable lately and one of the most consumed fruits (it is interesting to look for avocados that are grown as close as possible to us: in Spain they are grown, among other places, in Andalusia and Murcia). It offers us 15 grams of fat per 100 grams of avocado, this being its main macronutrient. When consuming it, we can do it in the form of the famous guacamole, as an accompaniment to a chicken salad or tartar with zucchini and prawns.
Nuts: in all varieties (macadamia nuts, pecans or brazil nuts) contain the most fats in their composition, without dropping from 21 grams per 100 grams of food (17 grams of fat per 100 grams Grams of food in the case of traditional nuts). Hazelnuts, pistachios and almonds are also good choices. To consume them, try to make spreadable creams or include them in your salads.
Seeds: Both sunflower seeds and pumpkin or sesame seeds contain a good amount of healthy fats and we can use them as toppings in our breakfast bowls smoothie. Also, chia seeds, very fashionable lately, can help us increase the amount of healthy fats in our diet: here are seven different recipes to incorporate into your dishes.
Olives: and, obviously, the olive oil that comes from them. Olives contain Omega-3 and Omega-6 essential oils, as well as a good amount of vitamins A and C. We can consume them in different ways, for example by preparing soda as a tapenade or as a snack in our salads , Chickpeas, olives, tomato and cheese). When it comes to consuming olive oil, it is best to opt for the extra virgin, as it contains a greater amount of Omega-3 and Omega 6, plus more vitamin E.
Legumes such as soy and peanut: we can not stop either Side the legumes when it comes to talking about healthy fats. Soybeans are the legume that most healthy fats contain (more than 18 grams of fat per 100 grams of this legume), while peanuts remain at a negligible 14 grams of fat per 100 grams of food.
Healthy fats of animal origin
Blue Fish: The healthiest option when looking for animal fats is found in blue or naturally fatty fish, which contain a large amount of Omega-3. This unsaturated acid helps us to prevent heart disease, protecting our heart.
It is present, for example, in fish such as salmon, sardines, bonito, tuna or swordfish, which we can prepare in the following ways:
Tuna smoked sardines with tomato and its gelatine
Farfalle salad with swordfish, olives And capers
Eggs: about 70% of the calories from the egg come from the fats it contains, but they are monounsaturated fats (about 8.5 grams of fat in each egg, approximately), and also provides us with other interesting micronutrients such as phosphorus , Potassium or vitamin A.
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