unsaturated fat sources

In this article, we will discuss about unsaturated fat sources.
We will look upon foods which contain a good amount of unsaturated fats and how easily they are available in the local market (Particularly Indian Grocery Market)

But before we look into the unsaturated fat sources, let us first understand about unsaturated fats.

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What are unsaturated fats?
Unsaturated fats are the fats which contain atleast one double bond in their chemical structure. For further understanding, please refer the below image of saturated and unsaturated fats.

Saturated Fats
Unsaturated fats are important because they provide immense benefits to he human body. Some of the benefits are:
1. Weight Loss
2. Prevents Heart problems
3. Reduce inflammation
4. Helps in Vitamin Absorption

If you like to understand the benefits of unsaturated fats in detail, please click here

Sources of Unsaturated Fats
Generally, unsaturated fats are liquid at room temperature but there are some exceptions.

Unsaturated fats are further classified into 2 parts

1. Monounsaturated Fats
The unsaturated fats which contain only ONE double bond in their chemical structure

2. Polyunsaturated Fats
The unsaturated fats which contain MULTIPLE double bond in their chemical structure.

I have tried to list both the sources of fats for the benefit of readers.

Monounsaturated Fats Sources
1. Olive Oil
Doctors usually ask the heart patients to include some olive oil in their food.
Olive oil is helpful to increase good cholesterol and remove bad cholesterol from the circulatory system
Among all the sources, olive oil is the best source for mono-unsaturated fats

For people living in India, this oil is somewhat difficult to find and is also comparatively expensive than all the other options

2. Peanut Oil

3. Avocadoes
This fruit is very difficult to find in Indian stores

4. Nuts like Almonds, cashew nuts, pecans etc
Nuts are expensive items and there are few people who can afford it in considerable amounts.
However, if you plan to eat this food in disciplined manner, you can include this item on your food budget.

For example;
Make a plan to use only 5 almond on a daily basis (not more than that)
This way you will be able to have this beneficial item without burning your pocket.

5. Pumpkin Seeds and Sesame Seeds
You can easily buy it from the online store.

Polyunsaturated Fat Sources (eg. Omega 3 and Omega 6)

1. Fish
Fish is the best source of omega 3 fats.
Omega 3 fats are also available in the plant sources, but they are not as effective as the ones found in fish.

If you follow a vegetarian diet,  i will suggest you to buy omega 3 supplement for the market.
Omega 3 is essential for your heart, skin and hair health

2. Walnuts

3. Sunflower, Corn, Soya bean oil

4. Flax seeds

It is important to understand that Omega 3 fats are not made inside the human body. It is essential for us to put it from the external dietary sources.

Keeping mind of the omega 3 benefits, I will suggest considering the appropriate food.

Unsaturated fats are extremely important for the human body.
Kindly ignore all the false propaganda against the fats. There are people who are spreading misinformation about this element and giving it a bad press.

If you have like the article, please share it with your family and friends for the benefit of their learning.
I hope you have liked the article about unsaturated fat sources and will try to include the items on your diet.


Further Read
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