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
Meats that may have a negative effect on cholesterol levels include those high in fats, particularly red meat. Heart.org recommends limiting red meat intake and increasing lean meat and poultry intake.Full Answer >
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 >
Plants that are good sources of estrogens include soy beans, sesame seeds, chickpeas, peas and beans. The phytoestrogens found in these plants are not identical to the estrogen produced by the body, but the body uses them in the same manner and they can help regulate hormone balance.Full Answer >
Vitamin B-rich foods include poultry, fish, whole grains and mushrooms, which are rich in niacin; other such foods include dairy products, which are rich in vitamin B12, choline and vitamin B3. Many foods, including tomatoes, broccoli and avocados, are rich in vitamin B5.Full Answer >