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
No foods are rich in progesterone. While certain foods contain the chemical diosgenin that is used to synthesize progesterone in the lab, the body is unable to turn diosgenin into progesterone on its own, according to WebMD.Full Answer >
Kiwis are rich in vitamin C and antioxidants. Additionally, they have a high levels of fiber (about 3 grams) and potassium, which benefits heart health and respiratory function. Considered a "super food," kiwis contains 70 calories and aid cell protection and repair.Full Answer >
Liver from beef, chicken or pork is rich in niacin, containing 10 to 17 milligrams per 75 gram serving. Fish and seafood such as anchovies, tuna and salmon are also high in niacin, containing 17 to 19 milligrams per 75 grams. Additionally, meat and cereal products are high in niacin.Full Answer >
Mangoes are rich in vitamin C, vitamin E and fiber, which helps lower LDL cholesterol. It is good for the skin, because vitamin C increases the production of collagen and beta-carotene, which acts as a sunscreen. Mangoes have cancer-fighting properties that have been proven through research studies conducted on humans. The enzymes present in the fruit aid digestion, while the vitamin A content prevents infections.Full Answer >