Finding a healthy variety of cooking oil or fat is not a challenge if you understand the cornerstones of how to maintain a healthy weight and lifestyle.
Coconut Oil: Coconut oil is a rich saturated fat that has a high flash point so it is great for cooking.
Walnuts: Walnuts loose in the popularity contest to almonds, but the truth is walnuts are one of the richest vegan sources of Omega-3s. Sesame Seeds: Are often thought of as a garnish or flavoring, but they are uniquely rich in Omega 3 and 6 fatty acids as well as the minerals zinc, iron, copper and selenium.
Flaxseed Oil: Flaxseed and flaxseed oil is one of the richest vegetarian sources of Omega 3s. Chia Seeds: Calorie for calorie chia seeds are uniquely packed with nutrition, vitamins, minerals, fiber and Omega 3s. Brazil Nuts: Technically seeds, Brazil nuts are one of the richest plant based sources of selenium.
Ghee: Ghee is clarified butter, meaning that it is butter that has been heated into a concentrate that removes the casein, whey, and milk solids. Raw Butter: Butter has gotten a bad rap, but high-quality grass-fed raw butter is extremely nutritious.
Eggs: Another food that has gotten a bad rap because of their high cholesterol levels, eggs are actually a rich source of healthy fats, protein, vitamins and minerals. Scroll through above for 15 fats you should eat, because yes, it’s true, you can eat fats and be healthy all at the same time.

A healthy low calorie diet might help you lose weight with exercising, managing cholesterol levels and preventing health problems, but your diet would be incomplete without healthy fats and oils. It also contains lauric acid which makes it a uniquely powerful immune boosting and healing oil. Our bodies don't produce Omega 3 so it is important to get it from dietary sources like flax. Although their Omega 3 content might be slightly over played, they are still an excellent vegan source. They are high in the rarely found gamma linolenic fatty acid that has been proven to naturally balance hormones and reduce inflammation.
They are also much more environmentally friendly to consume than larger fish that produce waste and bi-catch. It is a rich source of saturated fat that is full of fat soluble vitamins, including vitamins A, E, and K2. They are a whole food that nature designed as a perfect package, including all of the essential amino acids to properly absorb all of the nutrition they offer. Eating pure fats no matter what the source is always a better option than manufactured highly processed versions. While we know certain obvious fats like avocado and walnuts are good for you, there are many more to be discovered, all courtesy of Meredith Baird – a guru of all things clean eating. Glad you enjoyed this, and feel free to shout out any content recommendations concerning wellness you’d like to see!

Experts suggest that less than 10% of your daily energy intake can come from saturated fats. Avocados help boost the absorption of fat-soluble nutrients like vitamins A, D, E & K when combined with foods containing those nutrients. With the effort to get more of a balance in our diets, walnuts are a great substitute and we should eat more of them.
Selenium is also important for cognitive function, a healthy immune system and fertility for both men and women. K2 is missing in the modern diet, but is recently starting to be recognized as an essential nutrient and a powerful weapon against all types of chronic inflammation. This is not open license to consume unhealthy saturated fats, especially those that are irrefutably linked to trans fats - which are never healthy, 10% or no 10% percent.Sources of saturated fats by and large come from meat fats, milk fat, butter, lard, coconut oil, palm oil, and palm kernel oil.
Ghee is gut healing, anti-inflammatory and is an excellent prenatal food because of its rich vitamin K2 content. In India, cooking in saturated fat is an unhealthy practise that affects meat-eaters and vegetarians alike. In fact, while most animal fat can be trimmed and reduced by using lean cuts, it is the consumption of heavy oils that are the most common source of saturated fats in India.An easy solution is to use lesser oil in everyday cooking, and to switch to healthier oils that contain simpler chains.

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