In recent times, the awareness of the benefits of healthy fats in the daily diet has increased, but not all fats are good for health, some of them are bad for health. There is a common misconception that eating fatty foods is harmful for the body. This is not completely true as there are foods that contain good fats or healthy fats that provide nutrition to our body. These fatty foods increase the HDL or good cholesterol in our body that does not harm us, it keeps our heart healthy, provides energy and keeps our skin glowing.
Healthy fats have a special place in Ayurveda. Fats are considered as Sneha dravyas in Ayurveda. Snehana with a high-fat diet with restrictions on other foods is very much useful in reducing body weight and other disorders. It is also given as poorva karma before Vamana and Virechana; it helps in setting up the patient’s strength to take these procedures.
The fat intake of the average adult should not exceed 33% of the total food energy intake and no more than 11% of food energy intake should come from saturated fats. The maximum fat intake should be around 95g for men and 90g for women. Herewith, only 30g for men and 20g for women should come from saturated fats.
QUALITIES OF FATS
Qualities of fats – Snehana Dravya Guna
- Drava – Liquidity
- Sukshma – Minuteness (capable of penetrating deep)
- Sara – Flow, slide
- Snigdha – Unctuous
- Pichchila – Sticky, Slimy
- Guru – Heavy
- Sheetala – Cold
- Manda – Slow
- Mrudu – Smooth
Fats are divided into four broad categories in general. These are:
- Saturated fatty acids (SFAs)
- Trans fatty acids (TFAs)
- Mono-unsaturated fatty acids (MUFAs)
- Poly-unsaturated fatty acids (PUFAs)
Fat in the right quantities is essential as it has some very important roles in the functions of the body.
These include the following
- Helping your blood to clot
- Regulating your blood pressure
- Regulating your hormone levels
- Absorbing fat-soluble vitamins, including vitamins A, D, E, and K
- Make cell membranes for every single cell in your body
- Eliminating the waste from cells
- Help promote regular bowel movements
SOURCES OF FATS
- Animal sources
- Plant sources
Animal sources:
- By product of the meat
- By-products of fish
- Milk
- Poultry and eggs.
ANIMAL FAT PROPERTIES EXPLAINED IN AYURVEDA:
- Vasa- Properties of fat
Vasa is considered as fat present in the body
It enhances the virility of a person.
It helps in oleation and is ideal for those who do daily exercise.
- Majja – Properties of Bone marrow
The marrow enhances strength, male and female reproductive system, Rasadhatu, Kapha Dosha, Medodhatu (fat)
It improves strength, especially of the bones, and useful for oleation.
- Mamsa- Muscle fat indications
Intake of muscle fat is prescribed for those who can stand in the wind and the sun for long period, those with rough skin, people who are emaciated due to the bearing of heavy loads or exertion from long walks, those with depleted semen and blood, those with less Kapha and Medas (fat), those having excruciating pain, in bone joints, veins, ligaments, vital organs, abdominal viscera, those whose channels of circulation are affected by strong Vata, those with excellent digestion strength, and those who are accustomed to the intake of fats.
- GHEE
Ghee which is also known as clarified butter has a full spectrum of short, medium, and long-chain fatty acids, both unsaturated and saturated. It is a rich source of Omega 3 & 9 essential fatty acids, anti-oxidants, minerals, and vitamins such as E, A D, and K.
Health benefits of ghee:
- Improves digestion and absorption
- Nourishes the bodily tissues, especially the nerves
- Lubricates, cleanses, and protects the channels
- Improves complexion
- Increases immunity
- Reduces inflammation
- Improves mental function
- Improves the eyesight
PLANT SOURCES OR VEGAN FAT SOURCES
Healthy fats are abundant in the plant, here are some of the best ways to get all of the good fat that is required every day.
- Almonds
Adding any nuts to your diet means you are including healthy fats, but almonds are the best choice. They contain fewer calories but more protein than many other nuts, including cashews, hazelnuts, peanuts, and walnuts.
They are also a rich source of many other vitamins, minerals, and nutrients that are essential to your health and these include calcium, copper, iron, magnesium, zinc, vitamin E, and B vitamins.
- Avocado
Avocados are one of the fattiest natural foods available. Despite having quite high levels of saturated fat, avocados are still a great source of energy, and their good fats and anti-inflammatory properties.
Not only are they a fantastic source of energy for your body, but they are also proven to lower cholesterol levels as well.
- Chia seeds
Most seeds contain fats, but chia seeds are one of the best options as they are absolutely packed with omega-3 and also have a good ratio between omega-3 and omega-6. Chia seeds are also good sources of calcium, as they contain 18 percent of the recommended daily amount of calcium you need in just one ounce.
- Flax seeds
Flaxseeds have been given this label due to their nutritional value; they have an excellent omega-3 to omega-6 ratio, protein, fiber, iron, calcium and polyphenols, antioxidants.
- Olive oil
It is considered one of the healthiest of oils as it is a good source of monounsaturated fat compared to others that are often high in polyunsaturated fats. The high amounts of antioxidants in olive oil also help to prevent oxidization.
Other plant based fat includes,
Coconut oil, Soybeans, all type of seeds and nuts etc.
CONCLUSION
Although fat in the diet is often associated with meat, fish, and dairy products, there are plenty of natural plant-based healthy fats that can be included in the diet.
Adding any of the foods included in this list into your diet will help you get all of the good and healthy fats that the body needs to maintain perfect health. Each food can be used in a variety of ways to add taste, texture, and nutritional value to your meals.