Natural Sources of Fat Vegan: The Importance of Eating Fat in Daily Life
Fats (lipids) are organic substances and are the most important sources of energy. Up to 95% of all lipids are simple neutral lipids (glycerides). Fats are esters formed as a result of the interaction of trihydric alcohol, glycerol, and higher fatty carboxylic acids. Fats are essential for every living organism to provide structural and energetic functions. They are one of the most important structural components of the cell membrane. Without fat and membrane protection, any living cell will die, since it will not be able to withstand the external environment and feed on its own.
Fats are an important component of the human body. They are essential for good nutrition. Different classes of fats should be present in the diet. Why does the body need fats? Their main functions are energetic and structural. Simply put, fats are by all means a part of cell membranes and are the most important source of energy (if one gram of carbohydrates is equivalent to 4 kcal, then one gram of fat is already 9 kcal). In addition, they contain important fat-soluble vitamins (A, D, E, K), promote better absorption of many substances, and are directly involved in many processes in our body. Properly selected oils can even perform medicinal functions! And we are not yet considering the “side” properties of fats, such as thermal insulation of the body, “storing” water, improving the taste of food, and so on.
Natural sources of vegan fat, in turn, are the most important sources because they are essential acids, they are rich in phosphatides, that is, they also supply the body with valuable substances that are involved in a number of significant processes.
Walnut seed oil and wheat germ oil are the best sources of vegan fat. Flaxseed and flaxseed oil, as well as camellia oil, are rich in omega-3 acid, while the main source of omega-6 in a regular diet is sunflower oil. Not essential, but also very important is the omega-9 unsaturated fatty acid, which is abundant in olive oil.
“What Are the Healthiest Vegan Fat Sources?” Arises Reasonably
The first question when switching to a vegetarian diet is choosing a source of protein, but this question is not the only one. If you have made a decision to give up meat and fish, perhaps even from dairy products and eggs, then you need to compensate not only for proteins, but also you should find vegan fat sources. The body needs a regular intake of healthy fats. Consider the best sources of fat for vegetarians.
Healthy Fats for Vegans: Avocado
One avocado fruit contains at least 23 grams of healthy fats, which is a lot. Avocados are high in calories, but vegetarians rarely count calories, in this case, a good combination of fat and fiber is more important for them. Avocados can be added to salads, sandwiches, and smoothies, and made into sauces.
Vegetarian Sources of Fat: Flaxseeds
Flaxseeds are one of the healthiest sources of fat, so they are a must-have in a vegetarian diet. They contain essential omega-3 fatty acids, and most people get them from fish.
Vegan Foods High in Fat: Olives
Olives and the oil squeezed from them play an important role not only in the Mediterranean diet, but also in the vegetarian diet. A glass of olives will contain at least 15 grams of healthy fats and phytonutrients to help maintain bone density and prevent cancer. However, you need to be careful with olives, they naturally contain a lot of sodium.
Vegan Sources of Saturated Fat: Tofu
Ideal food for vegetarians and vegans, and protein and fat at the same time. Tofu is not just called soy cheese, it really replaces traditional milk cheese. Polyunsaturated fatty acids, important for health, predominate in tofu.
Fat Sources in a Vegan Diet: Coconut Oil
All people ask themselves the question of which oil is better to cook in, for vegetarians this question is doubly relevant because they cannot afford butter. The best choice for those who have given up on animal products is extra virgin olive oil or coconut oil.
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