Source of Healthy Fats that You Can Get From Food

The key to getting healthy fats actually focusing on good fats (monounsaturated and polyunsaturated) and avoid bad fat (trans fat and saturated fat. Fat is essential for maintaining body temperature and keep skin healthy. Consumption of fat as an energy source are still required.

The type of fat in foods such as trans fats, hydrogenated oils, saturated fat and some tropical oils, can cause imbalances, chronic inflammation and disease. This is the type of fat that should be avoided. While olive oil, nuts, grains and oilseeds, vegetable oils unprocessed and non-hydrogenated oils are the best choice of fat you should consume each day.

Here is the source of healthy fats that you can get from food:

1. Avocado

Avocado is a fruit that has a high content of fat. But not to worry, the avocado has good fat (HDL). The content of lutein in avocados believed to help improve the quality of eye health and their chlorophyll content is a source of antioxidants.

2. Virgin coconut oil

Coconut oil can be the best choice as a healthy dessert menu. Although the use of coconut oil continues to be studied, but the benefits have been recognized As with potent anti-bacterial, rich in vitamin C and E and iron. Some research even indicates, coconut oil can aid weight management, because it reduces the stress on the endocrine system.

3. Fish

Some types of fish contain fat that is very good for health. Salmon, sardines, herring, mackerel and tuna is a species of fish that contain omega-3 fatty acids. Fats in fish are needed to help the growth, development of brain function, and reduce the risk of cardiovascular disease.

Omega-3 fatty acids can also be found in marine plants such as krill, algae, plants and some peanut oil. Omega-3 fatty acids can help reduce bad cholesterol (LDL), increase the good cholesterol (HDL), reduce inflammation and reduce the risk of heart disease, cancer and diabetes.

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) is a type of omega-3 fatty acids which are found in fish oil to reduce the risk of abnormal heart rhythms that lead to sudden death and heart disease, according to a study at the University of Maryland Medical Center.

4. Nuts or legumes

Nuts are a source of nutrients that protect your health. People who eat nuts regularly lower risk of dying from heart attacks and strokes than those who eat less, according to a study at the Harvard School of Public Health. Agency for Food and Drug Administration, USA (FDA) even claimed, "eating food that includes one ounce of nuts per day can reduce the risk of heart disease."

Most types of nuts mengandungan levels of bad cholesterol (LDL) is low and can increase good cholesterol. Walnuts, for example, contains omega-3 fatty acids that protect you from the deadly abnormal heart rhythm and blood clotting. Some examples of types of nuts that contain omega 3 are peanuts, lentils, almonds and walnuts.

5. Eggs

Eggs are a cheap source of nutrition and protein. People often think egg whites are healthier than whole eggs because they contain less fat. While it is true that egg yolks contain fat, but with important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams of saturated fat. Whole eggs are also a good source of choline (one egg yolk has about 300 micrograms of choline), an important B vitamin that helps regulate the brain, nervous system and cardiovascular system.

6. Olive oil

Olive oil is commonly used in the Mediterranean diet, one of the most recommended type of diet for a healthy lifestyle. We also have heard that olive oil reduces the risk of heart disease, blood pressure, and certain types of cancer. However, once again moderation is important if you pay attention to your weight. A recent study published in the journal Neurology found that by cooking with olive oil may reduce the risk of stroke.

Health Benefits And Source of Vitamin C

As the water-soluble vitamins, vitamin C has many important roles in warding off many diseases. Vitamin C or ascorbic acid, commonly known by this has a significant role in the formation of collagen which helps boost the immune system and helps the absorption of iron.

In fact, several studies have shown the benefits of vitamin C in lowering cholesterol levels and produce certain chemicals in the brain. In addition, the high content of antioxidants in vitamin C can also wipe free radicals that damage cells in the body.

Health Benefits Of Vitamin C

1. Preventing stroke

There is plenty of evidence that diets high in antioxidant-rich fruits and vegetables help ward off cardiovascular disease. However, several important studies showed that those with the highest levels of vitamin C in their bodies are at the lowest risk for suffering a stroke (particularly in women).

2. Against cancer

Several studies have shown that some women who consumed the most vitamin C from foods like fruits or vegetables (not supplements), had a lower risk of breast cancer. Even some research indicates vitamin C as toxic to certain cancer cells.

3. Improve mood

Historically, it is known that vitamin C deficiency can cause a psychological change. Not long ago, researchers from McGill University suggests that vitamin C supplementation (500 mg twice daily) for hospitalized patients lacking vitamin C, significantly help improve their mood.

4. Treating vaginal infections

Vaginal infection is the most common cause of vaginal discharge and usually cause the odor, which affects up to 30 percent of pregnant women and women who are not pregnant tenth. Two recent studies have shown that administration of vitamin C vaginal tablets (250 mg for six days) to treat bacterial vaginosis (BV) by lowering the pH of the vagina and restore to its original state.

5. Improving skin

Vitamin C is an antioxidant that most needed the skin, where it helps neutralize free radicals that accumulate due to sun exposure and age. "Giving vitamin C in combination with other materials, repair some of the signs of aging including fine lines, uneven pigmentation, skin color and texture," says Dr. Mariusz Sapijaszko, medical director of Youthful Image Cosmetic Surgery Clinic and a professor of dermatology at University of Alberta.

6. Your body's natural Protector, with Strongest Antioxidant

Vitamin C is widely used to enhance the body's resistance and resilience. As an antioxidant, Vitamin C will act as a natural barrier against disease for the whole family. Vitamin C can improve your immune system and reduce the risk of coronary heart disease, stroke, cancer and cataracts.

7. Reducing Toxins in the Liver

Vitamin C proven to reduce toxins in the liver while improving the performance of your heart. Liver is very important to support your body's functions.

Vitamin C Doses That Recommended

Number recommended intake of vitamin C is still being debated and vary in each country. The World Health Organization (WHO) for example assign only 45 mg a day, the Food Standards Agency in the UK by 40 mg per day, and the National Academy of Sciences in the United States between 60-95 mg per day. In the U.S., the maximum intake in laboratory conditions is 2,000 milligrams per day.

United States vitamin C recommendations

60 mg/day: Health Canada 2007

60–95 milligrams per day: United States' National Academy of Sciences.

500 milligrams per 12 hours: Professor Roc Ordman, from research into biological free radicals.

3,000 milligrams per day ''(or up to 30,000 mg during illness)'': the Vitamin C Foundation.

6,000–12,000 milligrams per day: Thomas E. Levy, Colorado Integrative Medical Centre.

6,000–18,000 milligrams per day: Linus Pauling's personal use.

Source of Vitamin C

The best source of vitamin C comes from fresh fruits, vegetables and juices. A half-cup (125 ml) orange juice contains about 50 mg of vitamin C. Besides citrus, you can get other sources of vitamin C of kiwi, strawberries, peppers, and brassica vegetables such as broccoli and cabbage.

High Vitamin C foods

1. Strawberries

A delicious and healthy fruit has vitamin C content is very high. Not only is vitamin C, but strawberries are also high in fiber and antioxidants that serve to reduce stress and protect the heart from cholesterol overload.

2. Cherry

This tiny red fruit is rich in vitamin C! In fact, cherry contains about 65x the amount of vitamin C than oranges.

3. Papaya

Papayas are rich in vitamin C, with a portion of its daily requirement of vitamin C then you will be fulfilled. Try some papaya mix in smoothies or yogurt.

4. Blackcurrant

With a dark purple hue, it is easy to imagine that this fruit is high in Vitamin C. Holds about 180mg per serving, and a lot of potassium, iron, vitamin B5, and phytochemicals.

5. Kiwi

Originally from New Zealand, it may surprise you to that small bright green fruit has more Vitamin C than oranges! They are also high in flavonoids and has potassium as bananas. Research has shown that children who eat these fruits are rich in vitamin C experienced respiratory stronger than children who did not consume.

6. paprika

Paprika is a food that has a high vitamin C, and beta carotene. Paprika serves to prevent cataracts, prevent blood clots, and can help reduce the chances of heart attack and stroke.

7. Guava

Guava is rich in vitamin C, fiber, folic acid, potassium and manganese, making Guava one best superfoods can be added into your diet.

8. Broccoli

Besides kayaserat, one serving of broccoli has more than 90 mg of vitamin C. Broccoli is also one of the best detox foods you can add into your daily menu.

9. Citrus Fruits

Oranges, citrus fruits, and their zest (the shavings of their peel) are all high in vitamin C. Oranges provide 59mg (99% DV) per 100 gram serving, 98mg (163% DV) per cup, and 83mg (138% DV) per orange. Clementines, or tangerines, provide 49mg (81% DV) per 100 gram serving, or 36mg (60% DV) per fruit