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9 Fats to Include in a Healthy Diet

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. 

Coconuts sundried in Kozhikode, Kerala for making copra, which is used for making coconut oil.Dan Iserman, Wikimedia Commons

  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.


Read the full article in Food Technology here