We need to have a well-balanced diet to ensure a healthy body. Our diet should include proteins, carbohydrates, and healthy fats. In the case of the vegan diet, many nutrient-dense foods like fish, eggs, meat, and dairy are removed from the diet. Nonetheless, you can still ensure the intake of all the important macronutrients, vitamins, and minerals that are necessary for your body from having a plant-based diet. For this, you need to know the best sources.
Healthy fats are not just packed with nutrients and energy, they are necessary for the proper production of hormones, satiety, healthy skin, brain function, and many more. Shared below are some of the top healthy sources of fat that you can include in your vegan meal plan.
Apart from being tasty, avocado has a great nutrient profile. They are rich sources of monounsaturated fats, like oleic acid that are great for heart health. Oleic acid is not just an anti-inflammatory, but it can also lower the levels of LDL (bad) cholesterol and increases the levels of HDL (good) cholesterol in the body. Avocado is also a good source of vitamin K, which is necessary to ensure bone health, vitamin C, and folate. Vitamin C is a good antioxidant and can improve our immune health. In addition, avocados are also a great source of potassium.
Coconut is a very good source of saturated fat namely medium-chain triglyceride (MCT). MCT functions differently from the long-chain fatty acids that are present in meat products. MCT are directly sent to the liver to be used as energy rather than to be stored for future use. Apart from their metabolism-boosting properties, MCT can help control hunger more effectively than other types of fat. This can help prevent overeating. The capric and lauric fatty acids present in coconut fat have anti-microbial properties and can support the immune system. You can add coconut to your vegan meal plans in a variety of forms like oil, shredded, milk, ground to flour, and yogurt to make the dietary options interesting.
Olive oil is an important part of a Mediterranean diet. This diet is considered a healthy way of eating by many people across the globe. Many studies and research on the diet plan associate it with reduced risk of heart diseases, obesity, type 2 diabetes, cancer, and Alzheimer’s disease. Olive oil offers all the health benefits of avocado and in addition, it is a very good source of phenols that have antioxidant properties.