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Monounsaturated Fat Function In The Body

Updated on October 13, 2013

What Is Monounsaturated Fat?

A great deal of foods contain various kinds of fat, and some are more beneficial to your health than others. You don't need to eliminate entirely all fat from your diet. Indeed, some fats actually help bolster good health. But it's smart to settle upon the types of dietary fat that is good for you, and then reap their benefits to a degree.

Monounsaturated fats are healthy fats that have an important function in the body. Monounsaturated fat not like other fats, like saturated fats, trans-fats or omega 6 polyunsaturated vegetable fats, are truly good for the body. Monounsaturated fats are the most health-giving form of fats, and they have no negative side effects.

Monounsaturated Fat What Does It Do?

A better way to easily get the idea about fats is that they are a form of energy packed together. Fats are used by the body to protect and provide nutrients to tissues. Saturated and Unsaturated fats are the two most important types of fats, and they are class into polyunsaturated and monounsaturated fats. These two types of fats have their own distinct role.

Among the primary types of fats is monounsaturated fat, in medical community it is known as oleic acid. This type of fat is definitely good for your body. It increases the good cholesterol and reduces the bad; it carries vitamins and minerals that are highly helpful to many bodily functions.

Benefits of Eating Monounsaturated Fat

Reduce risks of getting diseases
The risk of heart disease is greatly reduced as a result of monounsaturated fats ability to boost good cholesterol at the same time lowering the bad cholesterol. Using olive oil is a lot healthier than any other choices, and that can play a role why Mediterranean people suffer lower risk of heart disease compared to other parts of the world. Monounsaturated fat also protects the body from breast cancer, colon cancer and other type of tumors.

Source of vitamin E
Monounsaturated fats provide a high amount of vitamin E and because many people are vitamin deficient, it appears that this is a fairly easy solution. The motivation to eat foods with monounsaturated fats is very important. Vitamin E, can act as a potent antioxidant, which helps eliminate toxins that are clogging inside your body and vitamin E also aid in the production and development of body cells.

Eliminates abdominal fat
More abdominal fat is burned when monounsaturated fat is absorbed by the body. So better eat foods rich in monounsaturated fat.

Foods That Are a Good Source of Monounsaturated Fat

Using oils that contain monounsaturated fat can offer various health benefits. A woman requires around 27 grams of monounsaturated fat every day, while men need 35 grams per day, but it is essential to know that cooking foods largely affects the healthy rewards that come from monounsaturated fats, so the best way is to eat fresh salads, fresh vegetables and nuts.


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Monounsaturated Fat in Vegetable Oil

When looking for oil, buy the one that is health-boosting. Oils that are good for your health are olive oil, sunflower oil, macadamia oil, safflower oil, hazelnut oil, canola oil, pumpkin seed oil, avocado oil, and other oils, such as almond, walnut, peanut, corn, virgin coconut, sesame, rice bran, soybean, flax seed, wheat germ, and cod liver oils.

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Nuts with Most Monounsaturated Fat

It is wonderful to know that there are many nuts that contain monounsaturated fats. You can just chew them while relaxing in front of your TV, serve it out when family and friends visit and add to some of your favorite recipes (including, biscuits and brownies). These nuts include walnuts, macadamia nuts, ginkgo nuts, pecans, almonds, Brazil nuts, hickory nuts, pistachios, chestnuts, and cashews. On top of that this means that spreads made from these nuts are also packed with healthy monounsaturated fats.

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Seeds Fruits and Legumes High in Monounsaturated Fats

Sesame seeds, pumpkin, flax seeds and sunflower are packed with monounsaturated fat. And so butter and spreads made from these seeds can be all included in your shopping list. With regards to fruits, olives and avocados are the only ones that slip in this group. Every 100-gram serving of these foods guarantees 10 grams of healthy monounsaturated fats. Legumes like peanuts are high in monounsaturated fats. Certainly, peanut butter can be on the list too.

Let us pick avocado: Avocados are not only for guacamole these days. Avocados are added to a lot of dishes, including pizzas, burgers, sandwiches, and simply as a quick snack. If you are at home or doing something, a chopped avocado with added dressing or seasoning or just plain, makes an excellent snack.

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Monounsaturated Fats in Fish

There are fish that are a good source monounsaturated fats, such as, halibut, sable, eels, mackerel, shad, catfish, croaker, trout, salmon and herring, and other fish also provide polyunsaturated fat, especially omega-3 fatty acids.

Take Salmon as an example: Salmon is widely labeled as a healthy fish. Salmon fish has a proven health benefits to depression, PMS, children’s growth and are effective in controlling diabetic’s insulin level. Not to mention the healthful help it does to our heart.

Additional Sources of Monounsaturated Fat

You will find many other foods that can have a rich dose of monounsaturated fats. A few examples of these include the following:


  • Granola
  • Cereal/Oatmeal
  • Butter
  • Margarine
  • Eggs
  • Luncheon meat
  • Bacon and beef sticks
  • Dark chocolates

Dark chocolate provides amazing health benefits that milk and other kinds of chocolate lack. The fat content in dark chocolate is around one third monounsaturated fat. Additionally it contains loads of bioflavonoids (aka vitamin P); secondary plant metabolite that helps protects the cells in the body from severe damage as well as lowers your blood pressure levels. So feel good about it and eat dark chocolate within limits. They even contain properties than can improve your mood.

Monounsaturated Fat Intake Level

Remember moderation is important. Just because a food is rich in monounsaturated fat doesn't you allow you to eat it like a horse. In terms of monounsaturated fat intake level, about 25% must be monounsaturated fat. Moderation applies to all foods, which explains that all foods consumed moderately are all okay, but over eating any food is not hale and hearty. On the whole, limit the amount of saturated fats and monounsaturated fats. You should not go over 25% of your daily intake level.

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    • thewritingowl profile image

      Mary Kelly Godley 3 years ago from Ireland

      Good advice and lots of helpful information. Voted up.

    • someonewhoknows profile image

      someonewhoknows 3 years ago from south and west of canada,north of ohio

      Flax and Chia seed also contain omega 3 fatty acid

      Flax oil is sensitive to heat, light and oxygen.In fact when they grind the seed it's in an oxygen and low temp environment and packed in a container that keeps out the light.It, should always be refrigerated and not used in heating foods or frying.

      In fact it should be mixed with a sulfur rich protein like yogurt or egg yolks.The oil spreads out into a thin layer and takes up oxygen in the process and should always be eaten immediately.Omega 3 oils allow the body to get more oxygen into the tissues for more energy.

      Every cell of the body needs some Omega 3 fatty acid.

    • Express10 profile image

      H C Palting 3 years ago from East Coast

      I like to grind flax seed up too and only keep the seed for one year to ensure that they are at their best. I love seafood but quite often a smoothie with flax is much quicker.

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