People usually cut back on sweets to lose weight. While this may be an easy strategy, the body does need some fat for a variety of reasons other than being overweight. Especially during the winter, the body needs an extra dose of food rich in healthy fats. These foods help us keep the body warm enough from the inside. Fats also perform many other functions, including making the body able to absorb vitamins and other nutrients. The four vital vitamins A, D, E and K are fat soluble. What it means is that these nutrients will only be used by the body if healthy fats are present.
(Also read: Weight loss: This holiday season, do you eat these? Fats? For good health)
Here are the foods that will provide you with your daily intake of healthy fats. Also, in the absence of healthy fats, people tend to feel tired and have skin and hair problems. Fats are also necessary for hormonal balance and strengthening immunity.
7 foods rich in healthy fats you need in winter
Besides repairing body tissues, eggs are also rich in healthy fats. Health experts suggest: An adult can eat up to two eggs a day on a regular basis. Eggs contain a variety of vitamins and minerals such as choline, a nutrient that the brain needs but 90 percent of people don’t get enough of.
Eggs contain healthy fats
2- oily fish
Fatty fish such as salmon, trout, mackerel, sardines, and herring are rich in omega-3 fatty acids. Eating fatty fish regularly may improve cognitive function and help regulate blood sugar levels.
Nuts are a great source of healthy fats, fiber and plant-based proteins. Studies show that people who eat nuts have a lower risk of obesity, heart disease and type 2 diabetes.
It contains all the important nutrients like any other high fat dairy product. Yogurt improves digestion and may help with weight management.
5- Edible oil
Most of us use coconut, peanut or mustard oil to cook our food. That’s why these oils are a great, invisible source of healthy fats. Invisible because too often we don’t see them as a supplier of nutrients but only as a regular ingredient with few benefits. It is also a great source of minerals.
(Also read: These 7 nutrients are packed with healthy fats; include them in your daily diet.)
6- Chia seeds
Despite their small size, chia seeds are an excellent source of nutrients and heart-healthy omega-3 fatty acids. It is also considered an antioxidant and a source of fiber, besides being rich in iron and calcium.
7- Cheese or butter
You can put cheese or butter in toast, vegetables, dal or chapatis. Cheese contains omega-3 fatty acids and vitamin K2 in large quantities.
Butter and ghee are healthy fats