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Monounsaturated Fat Function In The Body

Updated on November 25, 2017

What is monosaturated fat?

A lot of foods contain various kinds of fat, and some are more beneficial to your health than others. You don't need to eliminate all fat entirely from your diet. Indeed, some fats 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 essential function in the body. Monounsaturated fats compared to other fats, like saturated fats, trans-fat or omega six polyunsaturated vegetable fats, are good for our health. Monounsaturated fats are the most health-giving form of fats, and they have no harmful side effects.

What does monosaturated fats do?

A better way to quickly 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 classified into polyunsaturated and monounsaturated fats. These two types of fats have their distinct role.

Among the primary types of fats is monounsaturated fat, in the medical community, it is called oleic acid. This kind of fat is 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 food with monounsaturated fats.

Reduce risks of getting diseases
The risk of heart disease is significantly reduced through the help 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 a lower risk of heart disease compared to other parts of the world. Monounsaturated fat also protects the body from breast cancer, colon cancer and different 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 reasonably easy solution. The motivation to eat foods with monounsaturated fats is essential. Vitamin E can act as a potent antioxidant, which helps eliminate toxins 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 the body absorbs monounsaturated fat. So better eat foods rich in monounsaturated fat.

Food sources of monounsaturated fats.

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 mainly affects the healthy rewards that come from monounsaturated fats, so the best way is to eat fresh salads, fresh vegetables, and nuts.


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, flaxseed, wheat germ, and cod liver oils.


Nuts with most monounsaturated fat.

It is useful to know that many nuts 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 full of healthy monounsaturated fats.


Seeds, fruits, and legumes high in monounsaturated fats.

Sesame seeds, pumpkin, flax seeds, and sunflower are full of 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. You can add avocados to a lot of dishes, including pizzas, burgers, sandwiches, and just as a quick snack. If you are at home or doing something, a chopped avocado with added dressing or seasoning or just plain avocado makes an excellent meal.


Monounsaturated fats in fish.

There are fish that are an excellent 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 known as a healthy fish. Salmon fish has proven health benefits for depression, PMS, children’s growth, and are useful in controlling diabetic’s insulin level. Not to mention the healing help it does to our heart.

Additional sources of monounsaturated fat:

You will find many other foods that 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 particular food is rich in monounsaturated fat allow you to eat it like a horse. Concerning its consumption level, about 25% must be monounsaturated fat. Moderation applies to all foods, which explains that all foods consumed moderately are all okay, but overeating any type food is not healthy. On the whole, there should be a limit on saturated fats and monounsaturated fats intake. You should not go over 25% of the recommended level.

© 2013 Ferdinand Receno


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    • Express10 profile image

      H C Palting 

      4 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.

    • someonewhoknows profile image


      4 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.

    • thewritingowl profile image

      Mary Kelly Godley 

      4 years ago from Ireland

      Good advice and lots of helpful information. Voted up.


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