Fats are the most important part of our food. Adding good fats to our diet helps in improving blood cholesterol levels, lowers heart disease risk, and control insulin levels. Fats must be an essential part of our food. For so many years use of fats was being restricted. Although it was the tradition to use fats like ghee and vegetable fats in Indian food.
Why fats are the most important part of our food?
Restricting fats in our diets has not made us healthier. As with harmful fats, we ignored the use of healthy fats also. Fats are the most important part of our food. And are required for many functions of our body. Persons who ignored fats may face issues like poor eyesight, low bone density, unhealthy skin, blood clotting issues, and problems in the nervous system. Fats are required in our food because:-
- Fats are the major energy source of the body
- Fats help in the absorption and storage of vitamins and minerals, like vitamin A, D, E, and vitamin K.
- Fats help in the building of the cell membrane.
- Fats are essential for the clotting of blood,
- Fats help in muscle movement.
- Fats help in fighting inflammation.
What are the healthy fats?
Healthy fats are also called good Fats. Good fats are mostly received from vegetables, nuts, seeds, and fish. They are in liquid form at room temperature. Good fats include monounsaturated and polyunsaturated fats.
What are monounsaturated fats?
Monounsaturated fats are healthy fats. As per a study, it was revealed that people in Greece and other parts of the Mediterranean region have a lower rate of heart diseases than other countries. Although they were consuming a high-fat diet. The main fat in their food was olive oil, which contains monounsaturated fat. On the other hand, in the countries, where the incidence of a heart attack was comparatively more, they were found to be using saturated animal fats. Few examples of monounsaturated fats are:-
- Avacado oil
- Grapeseed oil
- Groundnut oil
- Sesame oil
- Sunflower oil
- Hemp oil
What are polyunsaturated fats?
Polyunsaturated fats are essential fats. They can not be prepared by our bodies. And are required from outside sources. Polyunsaturated fats are required for different body functions such as building cell membranes. They are good for the heart and may prevent stroke. There are mainly two types of polyunsaturated fats as omega-3 fatty acids and omega-6 fatty acids. They reduce harmful LDL cholesterol. And helps in raising HDL. For more details about cholesterol – Good or Bad. Please click on:- https://maansisurvivalaidfoundation.com/cholesterol-good-or-bad/ They reduce high blood pressure. As per studies, omega-3 fatty acids were found to reduce dementia risks. Polyunsaturated fats should be an important part of our food. Few examples are:-
- Linseed (Flaxseed) oil
- Walnut oil
- Corn oil
- Soybean oil
- Sunflower oil
- Found in nuts and seeds
- Found in fish such as salmon, mackerel and sardines, etc.
What are the bad fats?
Bad Fats contain industrially made trans fats. They are manufactured by hydrogenation of vegetable fats and are mainly used in Margarine, packaged baked goods, and for frying of fast foods. Consumption of trans fats increases the amount of LDL cholesterol in the blood. Trans fats cause inflammation which may increase the risk of heart disease, stroke, diabetes, and other chronic health problems. They may cause insulin resistance in the body and are responsible for type-2 diabetes. The risk of getting heart diseases rises to 23% with every 2% of calories from trans fats. They are banned in many countries including the U.S. For more reading about caring for your heart- please click on the link- https://maansisurvivalaidfoundation.com/caring-for-your-heart/
Ghee- The superfood.
Since time immemorial, the main source of fat in the Indian diet is ghee. which is now being considered as a superfood due to many health benefits. Ghee is clarified butter made from milk. Ghee provides many amazing health benefits and is a good source of omega-3 fatty acids and vitamin-A. Ghee contains good fats very much essential for improving brain and heart health. It provides energy to the body for normal functioning and fighting diseases. That makes the ghee like fat, an important part of the food. In Ayurveda, it is used to treat many health issues.
Nutritional value of Ghee.
- Ghee is a rich source of vitamin-A, E, and K. It also contains Butyric acid, if the source of milk is a grass-eating cow. Butyric acid strengthens the immune system.
- Ghee is rich in calories. One tablespoon of ghee contains 120 calories of energy.
- Ghee mainly contains fat. And no significant amount of protein, carbohydrates, or fibers. Fats are saturated. It contains cholesterol also.
15 – Health Benefits of Ghee.
Ghee has healthy fats:- Ghee is an excellent source of healthy fats. And good cholesterol, which makes it heart-healthy. It helps in removing toxins from the body and improves body metabolism. With the optimum level of metabolism, the body tends to lose weight fast. Thus it helps in shedding extra weight.
Improves digestive system:- Ghee consumption improves gut health and relieves constipation. Just one tablespoon of ghee before bed improves digestion and relieves constipation. It works as an appetizer when taken with meals for adults and children.
Ghee cures cough:- Ghee is being used to relieve cough for the last so many years. It is an effective remedy. Taking warm ghee or mixing it with ginger powder provides relief from cough.
Strengthens Immune system:- Ghee, rich in butyric acid helps the body to produce T cells. T cells ( also called T Lymphocytes- A type of W.B.C.) help the body to fight diseases.
Source of essential vitamins:- Ghee is a rich source of oil-soluble vitamins as Vitamin- A, E, and K. These vitamins are needed by the body for healthy liver, balanced hormones, and fertility.
Improves eyesight:- According to Ayurvedic concepts, ghee can improve eyesight. It protects the eyes from various diseases.
Ghee has anti-inflammatory properties:- As per studies, it was found that ghee is a rich source of antioxidants. Therefore it can relieve inflammation. It is helpful in relieving various inflammatory disorders in the body. Butyric acid present in the ghee helps in relieving a few cancers.
An alternative for lactose intolerant:- Ghee is free from lactose. Therefore can be used for people who are intolerant to lactose. It does not cause allergies.
Good for skin:- Ghee is a good source of plenty of vitamins and minerals. It provides moisture and hydration to skin and hair. It can heal burns faster. It is considered one of the safest dermatological cosmetics.
Strengthens Bones:- Ghee is a rich source of Vitamin- K. It plays an important role in regulating calcium deposition in bones. It also helps in preventing tooth decay and atherosclerosis ( building up of plaque in arteries, causing them to narrow down, restricting blood flow ). Thus beneficial for heart health.
Improves thyroid dysfunction:- Ghee optimizes hormonal balance in the body. This helps in improving the dysfunction of the thyroid gland.
Weight loss:- Consumption of ghee helps to burn other fats in the body. It also improves body metabolism. This aids in weight loss.
Helps in treating menstrual problems:- Ghee corrects hormonal dysbalance in the body. It is helpful in irregular periods and PMS (premenstrual syndrome).
Safe cooking medium:- Ghee has a high smoking point (485-degree Fahrenheit) than other fats. Thus it does not break into free-radicals at high temperatures in comparison to other fats. Free radicals are responsible for many diseases including cancer.
Ghee- The most important part of food:- Ghee enhances taste buds. It helps the body to remove toxic and harmful elements. Regular consumption of ghee helps in relieving stress and anxiety. It makes the food tastier and healthier.
The above makes fats – one of the most important parts of our food.
Wishing all a healthy life. ( For awareness purpose only).