Fats
Fats provide long-term energy to the body. They are also highly beneficial to improving skin, lubricating joints and intestines, strengthening cell membranes, and restoring fat-soluble nutrients to the tissues.
Fats have a bad reputation, but a certain amount of healthy fats are required for good health. Cold-pressed oils, nuts, avocados, olives, and durian, are just a few examples of excellent fat sources. Eaten to excess, they can cause pimples and lethargy. Over time, excess consumption, even of healthy fats, can lead to the life-threatening illnesses we normally associate with a high-fat diet, such as heart disease, diabetes, and cancer.
Fats are best eaten earlier in the day with green leafy vegetables. They are best eaten raw. Cooked fats can lead to body odor, skin disorders, and nutritional deficiencies, because they break down improperly and do not mix well with water.
See also Omega-3, Omega-6, and Omega-9 fatty acids.
| US Recommended Daily Allowance: | 65 g |
Health Benefits of Fats
| Colon | Raw fats, including cold-pressed oils, help lubricate the intestines. |
| Joints | Raw fats, including cold-pressed oils, help lubricate the joints. |
| Skin | Raw fats, including cold-pressed oils, help to beautify the skin. Eaten to excess, they can cause pimples. |
Food Sources of Fats
| Avocado | 21 g | 32% | A good source of monounsaturated fat. |
| Walnuts | 18.4 g | 28% | A good source of polyunsaturated fat. |
| Coconut (Mature) | 15.1 g | 23% | Mostly from saturated fat. Contains some Omega-6 fatty acids. |
| Almonds | 14 g | 22% | A good source of monounsaturated fat. |
| Coconut Oil | 14 g | 22% | A good source of saturated fat, primarily medium chain fatty acids. |
| Flax Seed Oil | 13.5 g | 21% | A good source of polyunsaturated fat. Best when cold-pressed. |
| Olive Oil | 13.5 g | 21% | An excellent source of oleic acid, a monounsaturated fat. Contains significant amounts of polyunsaturated fat. |
| Durian | 13 g | 20% | A good source of monounsaturated fat |
| Flax Seeds | 6 g | 9% | A good source of polyunsaturated fat. |
| Black Olives | N/A | N/A | A good source of monounsaturated fat. |
| Hemp | N/A | N/A | Hemp oil and seeds are both good sources of polyunsaturated fat. |