Nuts, seeds, vegetable oils and fish are rich in unsaturated fats. Common sources are avocados, olive oil, salmon, soybean oil, peanut butter, mackerel, flaxseed, sunflower oil and walnuts.Know More
Unsaturated fats are broken down into two types: monounsaturated fat and polyunsaturated fat. Polyunsaturated fats are further categorized into omega-6 fats, which come from vegetable oils, and omega-3 fats, which are also found in fatty fish. Polyunsaturated fats are considered essential fats because they provide the body with necessary fatty acids that it cannot make on its own.
While there are no specific guidelines for how much unsaturated fat a person should consume on a daily basis, nutritionists generally recommend keeping monounsaturated fat intake under 20 percent and polyunsaturated fat intake under 10 percent of total calories. To avoid gaining weight, replace unhealthy saturated fats and trans fats with unsaturated fats. Also replace any cooking oils or fats with oils high in unsaturated fat.
Unsaturated fats have been linked to the lowering of cholesterol, reducing the likelihood of cardiovascular disease. One should not attempt to cut out all fats from a diet, as fat is essential for good health. It is responsible for providing the body with energy, helps with normal bone growth and development, and is crucial for the absorption of certain nutrients and vitamins.Learn more about Nutritional Content
Foods low in iron include most fats and oils, soups, candies and dairy products. Citrus fruits are low in iron but contain high level of vitamin C, which increases iron absorption from other food sources. Other low-iron foods include white rice and unfortified white rice products, potatoes, apples and legumes.Full Answer >
Healthier fats include monounsaturated fat, polyunsaturated fat and omega-3 fatty acids, according to the American Diabetes Association. Adding healthy fats to the diet may lower the risk for heart disease.Full Answer >
Whole grains and whole grain products are good sources of all B-complex vitamins except vitamin B-12 and biotin. Legumes, citrus and leafy green vegetables also provide B-complex vitamins. Eggs, meat and dairy products are rich in several B-complex vitamins, including B-12, which has few other natural sources.Full Answer >
Foods that are rich in fiber include beans, berries, bran, whole grains and leafy green vegetables. Having a diet full of fiber has a number of health benefits, including preventing hemorrhoids and constipation, decreasing blood cholesterol and protecting against certain cancers, according to Today's Dietitian.Full Answer >