After years of fat-free foods and a low-fat diet promoted in western culture, it is a common misconception that fats are unhealthy and should be avoided from a well-rounded, healthy diet. This common myth has resulted in many people avoiding high-quality, nutrient-dense foods that contain healthy fats. In this article, we’ll debunk this common fat myth and discuss how to incorporate types of healthy fats into your diet to show you the amazing benefits that these foods high in healthy fats can bring! Incorporating healthy fats into your diet can have powerful disease-fighting effects as well as improve your skin’s appearance and conditions for those looking for beautiful, smooth, and glowing skin.
Fatty Fish: Fatty varieties of fish or seafood, such as salmon, mackerel, herring, sardines, and more, are amazing sources of omega 3s. Omega-3 fatty acids are linked to long-term heart health and the prevention of other diseases, such as depression and dementia. Even better, omega three fatty acids can work wonders for skin health as well. Omega 3 fatty acids help to keep your skin thick, moisturized, and supple. They also help to reduce inflammation, which can cause unwanted skin conditions like redness, dryness, or acne conditions. Some recent studies have suggested that omega-3 fatty acids can also help target autoimmune skin conditions like lupus and psoriasis. Fatty-fish is also high in zinc content, which is a mineral that helps promote the healthy production of skin cells, combat overall inflammation, and improve your skin’s health.
Avocados: This delicious and unique fruit is packed with high amounts of healthy fats, which can have many positive health benefits. Due to their high monounsaturated fat content, they can help raise your levels of good cholesterol while lowering levels of bad cholesterol. Many Americans lack enough Vitamin E in their diets; Vitamin E is a powerful antioxidant that helps protect your skin from damage and also helps support a healthy and strong immune system. Avocados are unique in that they’re a great source of Vitamin E. Some studies even have suggested that regular consumption of healthy fats, such as the ones found in avocados, can encourage supple, springy skin that appears youthful. Avocados also contain an excellent amount of protein compared to other fruits.
Sunflower Seeds & Walnuts: Many types of nuts and seeds contain great levels of healthy fats. Some examples include sunflower seeds, flaxseeds, chia seeds, almonds, and walnuts. As mentioned in reference to avocados, sunflower seeds contain high levels of Vitamin E, which can help protect your skin. One ounce or 28 grams of sunflower seeds contain 49% of the recommended daily value of vitamin E! Many nuts are also high in alpha-linolenic acid (ALA), which can help support brain health. Walnuts are also a great option due to their zinc content at 8% of the recommended daily value for one ounce of walnuts. Zinc is an essential part of healthy skin, as it helps your skin function properly, encourages fast wound healing, and combats bacteria and inflammation, which can cause commonly seen skin conditions.
Eggs: Many people fear eggs due to negative marketing over the years. However, daily egg consumption is now considered a part of a healthy diet! Eggs are packed with protein and healthy fats. Eggs contain amino acids that encourage the production of healthy new skin cells. This can help soften, firm, and hydrate the skin. Other health benefits from eggs are improved heart health and a reduced risk for metabolic syndrome.
Dark Chocolate: You might be thinking- how is chocolate part of a healthy diet? Dark chocolate, without added sugars and processed ingredients, can have incredible health benefits. It is high in fat content, as fat makes up around 65% of the total calories in dark chocolate. Dark chocolate is generally known to be high in antioxidants, which, as mentioned, can have powerful health benefits. Some known effects of antioxidants can be improved blood pressure, regulated cholesterol levels, and decreased risk of heart disease. In addition, several studies have concluded that regular consumption of dark chocolate can promote good skin health. The antioxidants contained in dark chocolate can help protect your skin against UV radiation, improve overall appearance of wrinkles and fine lines, as well as encourage less rough or scaly skin.
Whether it’s dark chocolate or avocados, starting to incorporate healthy portions of foods high in healthy fats can have numerous health benefits. For those looking for improved skin health, good fats can help improve your skin’s condition and appearance. Give it a try and see for yourself!