By Melissa Crispell, CNS, CNHP, CWC
Key nutrients in a skin care conscience diet or a weight loss program are essential fatty acids like Omega 3s & Omega 6s – these are the building blocks of healthy cells. Good fats help produce the skin’s natural oil barrier. This is critical in keeping skin hydrated plumper, and younger looking.
People started eating more sugar, refined carbs, and processed foods when fats were demonized – surprising that people have become fatter and sicker at an alarming rate? Not at all! Thankfully, times are changing. Studies now show that good fats aren’t as horrible as they were made out to be. Check out these 7 foods that are incredibly healthy and more importantly nutritious:
Most fruits primarily contain carbs but avocados are loaded with fats. Avocadoes are about 77% fat - makes them higher in fat than most animal foods. Oleic acid, a monounsaturated fat, is the main fatty acid. This is also the primary fatty acid in olive oil.
2) Extra Virgin Olive Oil (EVOO as most of us now know it)
An essential component of the Mediterranean Diet is loaded with powerful antioxidants along with Vitamins E and K. Antioxidants help reduce inflammation and can be highly effective at improving your heart health.
The richest source of saturated fat on the planet is the coconut and coconut oil. Consisting mainly of medium-chain fatty acids, unlike other fats, these are metabolized differently by going straight to the liver and can be turned into ketone bodies. This has been shown to help you lose belly fat.
4) Full-Fat Yogurt
Real, full-fat yogurt is super for you! Not only does it have a high-fat content but it also has probiotic bacteria, which are great for your gut health. Studies have shown that yogurt can lead to major improvements in your digestive tract. Be careful of the yogurt on the grocer’s shelf. Most of it is loaded with sugar and is low fat…this is not the good stuff! Choose the real, full-fat yogurt by reading the label.
5) Cha-Cha Chia Seeds
Not normally thought of as fatty but just one (1) ounce of chia seeds has about 9 grams of fat. Chia seeds are high in the good fats and omega 3s. They’re loaded with fiber and minerals and are a nutritious high-fat plant food.
6) Fatty Fish
Most of us can agree that fatty fish like salmon and trout are healthy. They’re loaded with heart healthy omega 3s and high quality protein. Studies show that people that have a high omega index have a lower risk for heart disease, dementia, and other common diseases. If you just don’t like fish you can look for a fish oil supplement that has been distilled under nitrogen (this prevents rancidity) to get the same benefit.
“The incredible, edible, egg!” One of the most nutrient dense foods possible is chock full of vitamins and minerals. They have just a little bit of about every nutrient we need. Eggs contribute to our sulfur pool, which in turn lowers our homocysteine. They have a powerful antioxidant that helps protect our eyes and are rich in the brain food choline. Because they are so protein packed they are a natural weight loss friendly food.
It’s all about choices folks. With better information we make better choices. Our overall health is a direct result of our personal choices – let’s make good ones.
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ABOUT THE WRITER
Melissa Crispell is a clinical nutrition specialist and certified wellness coach and the owner of Long-Term Wellness. A results-proven coach, Melissa turns your body goals into a reality. Stop suffering from skin issues and food baby-belly bloating! Melissa will help you identify health goals, learn new habits, and help you live the healthy lifestyle you're looking for…you can grow your own way, one step at a time. One-on-One and group coaching sessions available. For daily health tips, follow Melissa on her FACEBOOK page.