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Nine fats to include in a healthy diet

Date:
September 17, 2014
Source:
Institute of Food Technologists (IFT)
Summary:
Fats are often considered the enemy of good nutrition, but when included in a healthy diet they can boast several potential health benefits. Fatty acids and nutritional oils may benefit cognition, weight management, heart health, eye and brain development, and even mood.
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Fats are often considered the enemy of good nutrition, but when included in a healthy diet they can boast several potential health benefits. In the September issue of Food Technology magazine published by the Institute of Food Technologists (IFT), Contributing Editor Linda Milo Ohr writes about how fatty acids and nutritional oils may benefit cognition, weight management, heart health, eye and brain development, and even mood.

1. Omega-3 Fatty Acids: Omega-3 fatty acids are associated with brain development, cognition, eye health, dementia and depression. They are also widely well-known for their heart health benefits.

2. Pinolenic Acid: Pinolenic acid is based on pine nut oil derived from a specific Korean pine tree, and is especially rich in long-chain fatty acids. Clinical trials have shown that it can help suppress appetite and promote a feeling of fullness.

3. Conjugated Linoleic Acid: Conjugated linoleic acid has been shown to affect weight management by helping reduce body fat and increase lean body mass.

4. Flaxseed Oil: Flaxseed oil is a good source of omega-3 fatty acids as well as omega-6 and omega-9 fatty acids which can contribute to heart health and help reduce inflammation.

5. Hemp Oil: Hemp seed oil contains a balanced ratio of omega-6 and omega-3 linolenic essential fatty acids, and also contains vitamin E.

6. Fish Oil: Fish oil is known for its effect on cardiovascular, neurological, and cognitive health.

7. Canola Oil: A study showed that a canola oil-enriched, low-glycemic-diet improved blood sugar control in type 2 diabetics, especially those with raised systolic blood pressure (Jenkins, 2014).

8. Soybean Oil: High oleic soybean oil has reduced saturated fat and 0 grams of trans fat, and delivers three times the amount of monounsaturated fats compared to commodity soybean oil.

9. Coconut Oil: Although not as much research has been done compared to olive or fish oil, it is thought to aid in areas such as energy, skin health, and dental health.

Further information: http://www.ift.org/food-technology/past-issues/2014/september/columns/nutraceuticals.aspx


Story Source:

Materials provided by Institute of Food Technologists (IFT). Note: Content may be edited for style and length.


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Institute of Food Technologists (IFT). "Nine fats to include in a healthy diet." ScienceDaily. ScienceDaily, 17 September 2014. <www.sciencedaily.com/releases/2014/09/140917173041.htm>.
Institute of Food Technologists (IFT). (2014, September 17). Nine fats to include in a healthy diet. ScienceDaily. Retrieved April 12, 2024 from www.sciencedaily.com/releases/2014/09/140917173041.htm
Institute of Food Technologists (IFT). "Nine fats to include in a healthy diet." ScienceDaily. www.sciencedaily.com/releases/2014/09/140917173041.htm (accessed April 12, 2024).

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