Healthy fats: The secret to glowing skin and great health

Fat is often considered the “enemy” of health. However, some types of fat are classified as beneficial and bring many positive effects to the body. In this article, SkinFood World will be with you Learn about healthy fatsfrom monounsaturated fats to polyunsaturated fats and their benefits.

Supplement the body with foods rich in healthy fats

Supplement the body with foods rich in healthy fats

1. What are healthy fats?

You need to understand that not all fats have negative effects on health, some fats even have benefits for the body if used in a smart and balanced way. Fat is one of the basic nutrient groups along with carbohydrates and proteins.

1.1. Type of monounsaturated fat

Monounsaturated fats are liquid healthy fats that exist at room temperature and have many health benefits. This type of fat helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL), reducing the risk of heart disease and stroke. Unsaturated fats help support digestion, absorb nutrients better, and provide energy and important fatty acids for the body.

Monounsaturated fats are present in foods such as fish, meat, beans, peanut butter, canola oil, peanut oil,…

1.2. Type of polyunsaturated fat

Polyunsaturated fats include omega 3 and omega 6 fatty acids, which are a group of fats with many unsaturated carbon bonds. Polyunsaturated fats help protect the growth and movement of membrane cells and nerves, prevent the formation of blood clots, and reduce the risk of cardiovascular diseases.

Besides, this healthy fat also supports brain health, enhancing thinking and memory. Polyunsaturated fats are often found in fish such as salmon, mackerel, sardines,… canola oil, soybean oil, corn oil, pecan oil, flaxseed, sunflower seeds, …

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Healthy fats include two types: monounsaturated and polyunsaturated fats

Healthy fats include two types: monounsaturated and polyunsaturated fats

2. The benefits that healthy fats bring to the body

2.1. Helps stabilize blood sugar levels

Healthy fats have the ability to control blood sugar levels, and are especially effective in preventing diabetes. Therefore, patients can choose foods rich in starch such as fruits, potatoes, cereals and similar food sources. This food group supports the slower absorption of sugar into the blood.

Healthy fats help stabilize blood sugar levels

Healthy fats help stabilize blood sugar levels

2.2. Enhance good cholesterol control

Healthy fats found in some foods such as coconut oil and avocados are natural fats that are beneficial to the body. They have the ability to increase the amount of good cholesterol in the blood, while helping to reduce bad cholesterol and play an important role in maintaining cardiovascular health.

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2.3. Helps prevent heart disease

Using foods containing healthy fats in your daily diet can be effective in preventing cardiovascular disease. Healthy fats have the ability to replace these carbohydrates refined and bad fats in the diet. Seemingly simple changes in diet help reduce the risk of heart disease or stroke by up to 80%.

Healthy fats help prevent cardiovascular diseases

Healthy fats help prevent cardiovascular diseases

2.4. Helps keep vital organs healthy

Healthy fats are not only beneficial for heart health and preventing diabetes, but also play a role in protecting and maintaining the normal functioning of the body’s organs. So, maintaining a balanced diet with healthy fats is essential for overall health.

2.5. Reduce appetite

Using foods containing healthy fats such as tuna, salmon, vegetables, etc. is one of the effective ways to help control hunger. Especially for those who are in the diet and weight loss phase.

Refer to some types functional foods good for health:

3. Revealing the benefits of fat for women’s skin

3.1. Increase humidity

Fat helps provide moisture to the skin by creating a protective film, preventing water loss through the skin. Therefore, fats help soothe dry skin, reduce the feeling of tightness and facilitate smoother skin.

3.2. Against aging

Fats have antioxidant properties, especially omega-3 and omega-6 fatty acids. They help prevent damage caused by free radicals, slowing down skin aging and the formation of wrinkles on the skin.

3.3. Helps improve skin elasticity

Types of fats such as fish oilbarley oil contains essential fatty acids, which help increase skin elasticity, limit sagging and keep skin looking fresh and younger.

3.4. Promotes skin cell regeneration

Fats are known to be an important part of skin cell structure, they help build and maintain new skin cells and promote skin cell regeneration. Besides, fat also helps keep the skin in a fresher and healthier state.

Refer to some types Functional foods that support digestion:

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4. What foods are healthy fats found in?

Healthy fats are present in everyday foods, typically avocados, oils, nuts, fruits, omega-3-rich salmon,…

4.1. Olive oil – Essence from the Mediterranean

Olive oil contains antioxidants and is rich in oleic acid:

  • Oleic acid: Oleic acid is a monounsaturated fatty acid found primarily in olive oil, which has the ability to reduce important inflammatory markers such as C-reactive protein (CRP).

  • Antioxidants: Olive oil is a powerful source of biologically active antioxidants that help prevent oxidation in the body. This reduces the risk of chronic diseases and protects cholesterol in the blood from oxidation, reducing the risk of cardiovascular disease.

In addition, olive oil also has the ability to inhibit harmful bacteria in the digestive system, helping to maintain the bacterial balance necessary for digestive health. Monounsaturated fats in olive oil are highly resistant to heat, so you can cook at high temperatures without losing nutrients.

Olive oil contains antioxidants and oleic acid

Olive oil contains antioxidants and oleic acid

4.2. Avocado – Green gold from nature

Avocado is a fruit that provides many healthy fats and important nutrients for the body:

  • Monounsaturated fat (oleic acid): Avocados contain oleic acid which helps increase good cholesterol (HDL) in the blood and reduce bad cholesterol (LDL). This fat is beneficial for heart health and reduces the risk of cardiovascular diseases.

  • Potassium and fiber: Avocados provide high levels of potassium, which helps maintain electrolyte balance in the body and supports muscle and nerve function. In addition, the fiber in avocados helps improve blood cholesterol levels by reducing bad LDL cholesterol and triglycerides, while increasing good HDL cholesterol.

  • Magnesium: Magnesium plays an important role in maintaining insulin and glucose absorption in the body, helping to control blood sugar levels, especially for people with diabetes.

Avocados contain potassium, magnesium and fiber

Avocados contain potassium, magnesium and fiber

4.3. Chia seeds – A gift from nature for health

Chia seeds is a rich source of nutrients, including omega-3 fatty acids and soluble fiber. These substances have many benefits for heart health and help maintain stable blood sugar levels.

Adding chia seeds to your diet helps support overall health, providing protein, fiber, omega-3 fatty acids and many other bioactive compounds.

Chia seeds contain large amounts of omega-3 fatty acids, which help reduce inflammation and support heart health. Chia seeds also provide a large amount of soluble fiber, which helps reduce total cholesterol and bad cholesterol in the blood. Soluble fiber helps maintain stable blood sugar levels, helping to prevent diabetes.

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Chia seeds are high in fiber and omega-3 fatty acids

Chia seeds are high in fiber and omega-3 fatty acids

4.4. Salmon – Superfood from the ocean

Salmon contains omega-3 fatty acids that are beneficial for health and there are two important omega-3 fatty acids found in salmon: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

Omega-3 fatty acids help protect heart health by reducing inflammation in blood vessels, reducing abnormal heart rhythms and triglyceride levels in the blood. Besides, this type of fat also helps reduce pain and stiffness in people with rheumatoid arthritis. A diet rich in omega-3s enhances the effectiveness of anti-inflammatory drugs.

Salmon contains lots of omega-3 fatty acids

Salmon contains lots of omega-3 fatty acids

4.5. Macadamia nuts and walnuts – the perfect pair for health

Seeds and nuts such as almonds, cashews, walnuts, and macadamia nuts contain many healthy fats, especially unsaturated fatty acids. Their fat content is quite high, ranging from 50 to 73 grams per 100 grams. These fatty acids have many important health effects, including the ability to fight inflammation, protect body cell membranes, and help control blood sugar and reduce the risk of cardiovascular disease.

Seeds and nuts also provide large amounts of fiber, helping to improve the digestive system and control blood sugar absorption. Vitamin E Helps protect cells from oxidative damage and plays a role in maintaining cardiovascular health.

Macadamia nuts and walnuts contain high levels of fat

Macadamia nuts and walnuts contain high levels of fat

5. Summary

In short, healthy fats are not only an important part of a balanced diet but also a companion to overall health. Healthy fats help stabilize blood sugar levels, support cholesterol control and protect the body’s important organs, etc. Therefore, use them in a balanced diet to take full advantage of them. Make the most of your benefits!

Let SkinFood World accompany you on your journey to care and improve your skin. At SkinFood World, you will experience a diverse shopping space of products, from Skin Care arrive cosmetics makeup, body skin care, hair care,… SkinFood World is committed to bringing genuine, reputable products and good prices to women!

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