Unsaturated fats is one of the types of fats found in foods and is therefore very common in most people’s daily eating routine. Learn more about this fat, how it acts in the body and what foods are high in unsaturated fats.
What are unsaturated fats?
Fat is a lipid matter present in almost all animals. Its composition is basically fatty acids is glycerin. All nutrients ingested by us in excess, such as carbohydrates and proteins, are stored by our body as fat and form the so-called adipose tissue. The function of fat is to serve as the source and reserve of energy. In addition, it is responsible for the absorption of some vitamins such as A, D, E, in addition to vitamin K. That is, it is an indispensable element for the functioning of the body.
Unsaturated fat is named after its chemical bonds. Unlike saturated fats, this type does not have carbon saturated by hydrogen bonds. The unsaturated type is found mainly in foods of plant origin and at room temperature it is liquid. In addition, it can be divided into two distinct types. Monounsaturated fat has a single carbon bond in its composition and polyunsaturated fat has more than one carbonic bond.
Foods That Have Unsaturated Fats
Check out the top foods with unsaturated fats so that you understand how it is part of your daily diet.
Present in extra virgin olive oil, avocado, peanuts, canola oil and various types of nuts.
Found in vegetable oils and seeds of hemp, canola, sunflower, flaxseed, corn, canola, soybeans, among other oils and oil seeds. In addition, it is present in seafood and cold-water fish.
Benefits of unsaturated fat
Unsaturated fat foods are considered good fat foods. This is because contrary to what people think, there are fats that are good for health and even essential for the body. Learn about the main health benefits of unsaturated fats:
- Assists with blood clotting.
- Balances triglyceride levels in the blood.
- Increases good cholesterol levels, called HDL. This helps to prevent diseases that affect the heart and metabolism.
- Increases insulin sensitivity.
- Prevents irregular heartbeat and aids in controlling and reducing high blood pressure.
- These are sources of important fatty acids such as omega-3 and omega-6, which have many benefits for the body, ranging from good brain function to lowering bad LDL cholesterol.
- Unlike other fats, it does not focus on the abdominal area, thus reducing the risk of heart disease.
Is unsaturated fat bad for your health?
Excessive consumption of foods with this type of fat can do some damage to the body. To enjoy only the benefits of this fat, it is recommended to control your intake. The values recommended by doctors and nutritionists is that foods with unsaturated fats account for about 25 to 35% of calories consumed daily.