For a long time, we were all told that fats were bad for us. But not all fats are created equal! Adding healthy fats to your meal can actually make it more nutritious.
Vitamins like A, K, E and D are fat-soluble vitamins.1https://www.healthline.com/nutrition/fat-soluble-vitamins This means that they dissolve into fat, rather than water. So, eating vitamin-rich foods with healthy fats will improve the absorption of vital nutrients.
Vitamin A helps maintain healthy eyesight and a healthy immune system. It works alongside collagen to help maintain healthy bones, skin and soft tissue as well.
You’ll find it in: Kefir, carrots, tomato, egg yolk, beef and fish.
Vitamin K helps to make key proteins involved in normal bone and blood health.
You’ll find it in: brocolli, cereal, avocado, dark green vegetables, beef and fish.
Vitamin E works as an antioxidant and helps the body utilise Vitamin K.
You’ll find it in: oils, avocado, nuts and seeds.
Vitamin D assists to absorb calcium, which is key for healthy teeth and bones.
You’ll find it in: fortified dairy and fatty fish.
So what kind of fat do you need?
You may have heard about saturated vs. unsaturated fats.
Saturated fats (the kind that you generally want to avoid) are found in products including fatty and processed meats, full-fat dairy products, butter, pastries and processed foods. For these foods, the daily recommended intake is less than 20g for women and 30g for men.3https://www.heartuk.org.uk/ultimate-cholesterol-lowering-plan/uclp-healthy-fats
Unsaturated fats (the GOOD FATS!) can help maintain healthy cholesterol levels and provide great Omega-3 fatty acids. They are in vegetable oils such as rapeseed and olive oils. Other great sources include nuts, seeds and avocados.4https://www.heartuk.org.uk/ultimate-cholesterol-lowering-plan/uclp-healthy-fats
Coming into autumn and colder months, here are some great ways to add healthy fats to your regular meals.
- Use an unsaturated oil (like rapeseed oil) in our Super-Speedy Miso and Tempeh Stir-fry
- Add 1 tbsp of flaxseed oil to your daily Chocolate Gut-Brain Health Smoothie
- Top your daily Banana & Date Buckwheat Porridge with some natural, unsweetened peanut butter
- Add a handful of crumbled goats cheese or a full-fat dressing to your Gut Health Super Salad
The bottom line is – fat is not always the enemy! Good fats can be your friend. Embrace them to help boost your vitamin absorption and give you the essential Omega-3s that you need to stay happy and healthy this winter.