Nuts and seeds: healthy fats
Nuts and seeds: healthy fats
nuts and seeds: healthy fats
Nuts and seeds are not only delicious snacks, but also real power packs in relation to nutrients. One of the most remarkable properties of nuts and seeds is their high content of healthy fats. In this article we will take a closer look at why these fats are so important and how they can be an advantage for your health.
distinction between healthy and unhealthy fats
Not all fats are the same. Healthy fats, as they occur in nuts and seeds, are unsaturated fats while unhealthy fats are saturated or trans fats. Unsaturated fats can be divided into single-style fats and multiple-style fats.
saturated fats are mainly contained in animal products such as meat and dairy products. This type of fat can increase cholesterol levels and increase the risk of heart diseases and other health problems. Trans fats are produced by an industrial process in which unsaturated fatty acids are converted into saturated people. This type of fat is also unhealthy and should be avoided.
On the other hand, unsaturated fats are extremely advantageous for the body. You can help reduce cholesterol levels, reduce the risk of heart disease and reduce inflammation in the body. Nuts and seeds mainly contain simple and multiple-style fats.
simply unsaturated fats in nuts and seeds
Nuts such as almonds, hazelnuts, cashew nuts and macadamia nuts are rich in simply unsaturated fatty acids. These fatty acids have been shown to have many advantages for our health. You can help lower cholesterol levels and reduce the risk of heart diseases.
The simply unsaturated fats in nuts and seeds are also rich in vitamin E, a strong antioxidant. Antioxidants protect our cells from harmful free radicals and can help reduce inflammation in the body and reduce the risk of chronic diseases.
polyunsaturated fats in nuts and seeds
Pilented fats are another kind of healthy fats that occur in nuts and seeds. These fatty acids are divided into omega-3 and omega-6 fatty acids.
omega-3 fatty acids are particularly known for having anti-inflammatory properties and supporting the health of the heart and brain. Walnuts are an excellent source for omega-3 fatty acids. They can also be found in chia seeds and flax seeds.
omega-6 fatty acids also have their advantages, but should be consumed in a balanced ratio to omega-3 fatty acids. Sunflower seeds and pumpkin seeds are examples of seeds that are rich in omega-6 fatty acids.
How to integrate nuts and seeds into the diet
Nuts and seeds are extremely versatile and can be integrated into the diet in many different ways. Here are some ideas on how you can incorporate more nuts and seeds into your meals:
- add chopped nuts or seeds to your morning muesli or yogurt.
- sprinkle nuts or seeds on salads or soups to give them an additional texture and taste.
- use ground nuts or seeds as a replacement for flour in the preparation of baked goods.
- mahle seeds to a paste to produce its own natural nut butter.
- use nuts or kernels as topping for smoothie bowls or desserts.
remember that nuts and seeds are high in fat, so it is important to consider the portion size and consume them in moderation. However, a handful of nuts or seeds per day can be a valuable addition to a balanced diet.
summary
Nuts and seeds are not only delicious snacks, but also excellent sources for healthy fats. The unsaturated fatty acids in nuts and seeds can help reduce cholesterol levels, reduce the risk of heart disease and reduce inflammation in the body. They are also rich in vitamins and omega-3 and omega-6 fatty acids, which offer a number of health advantages. Integrate more nuts and seeds into your diet to benefit from these valuable nutrients, but do not forget to consider the portion size.
More about natural and healthy nutrition can be found in our advisory magazine ein-heilpraktiker.com