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- Top 8 Plant-Based Sources of Healthy Fats
Monday, January 12, 2015
1 Chia Seeds
These super seeds are rich in omega-3 fatty acids and also a good source of protein and fiber. Since they can absorb almost 10 times their weight in water, you can create a healthy alternative to tapioca pudding by soaking 1 Tbsp in 1 cup of non-dairy milk with a bit of stevia to taste.
2 Coconut Oil
Coconut Oil is actually rich in medium-chain triglycerides which are readily burned for fuel in the liver, bypassing fat storage.When using, always look for virgin coconut oil instead of refined versions (which can be partially or fully hydrogenated, thereby eliminating any positive health benefits). Coconut oil is ideal cooking oil for any frying you need to do because it can withstand high heats without oxidizing .
3 Hemp Seeds
Rich in both omega-6 and omega-3. Hemp seeds have an ideal ratio of the two omegas (3:1). Sprinkle raw hemp seeds on salads, soups or oatmeal to inject some of these healthy fats into your diet.
In addition to being a hearty source of fiber and containing nearly 20 vitamins and minerals, avocados are rich in heart-healthy monounsaturated fats. Blend it into a smoothie for extra rich and creamy goodness or even use it when making chicken or egg-white salad instead of mayo!
Almonds are rich in both protein and monounsaturated fat. Just one ounce of almonds also provides 35 per cent of your daily needs of antioxidant vitamin E. Try some almond butter instead of peanut!
6 Sunflower Seeds
These tiny seeds are packed with vitamins and minerals and are acceptable forms of monounsaturated fat if you are allergic to nuts.
Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids, in the form of alpha-linolenic acid (ALA). Walnuts are also rich in antioxidants and a very good source of manganese and copper. Walnuts also contain antioxidant and anti-inflammatory compounds.