When we talk about “good fats”, avocado is often the first food we think of. However, many everyday products have an even higher lipid content. Rich in omega-3, omega-6 or monounsaturated fatty acids, these foods contribute to cardiovascular health, proper brain functioning and even satiety. A brief overview of these nutritional champions, too often underestimated.
Macadamia nuts
Particularly rich in lipids, macadamia nuts stand out for their exceptional nutritional profile. They are particularly recognized for their high content of fatty acids beneficial for the heart.
“Macadamia nuts are particularly rich in monounsaturated fatty acids, with an even higher content than avocado“, confirms Vanessa Bedjaï-Haddad.
Pecans
Often eaten as a snack or included in sweet recipes, pecans are very energetic. But their richness in good fats is also accompanied by nutrients interesting for the heart.
“Pecans are very dense in lipids and have a particularly interesting profile for cardiovascular health.“, specifies the dietitian.
Nuts
Excellent in salads or on a pie, nuts are very appreciated for their slightly sweet flavor… and their benefits. In particular, they provide the body with essential fatty acids that it cannot produce.
“Walnuts stand out for their richness in omega-3, essential fatty acids beneficial for the body“, confides the nutritionist.
Almonds
The exceptional composition of almonds (combining fats and fibers) makes them a great ally for regulating appetite.
“Almonds are rich in unsaturated fats and fiber, a duo that effectively promotes satiety“, adds the specialist.
Chia seeds
Increasingly present in the daily lives of French people, chia seeds seduce with their countless qualities. They are also particularly appreciated in vegetarian or vegan diets.
“Chia seeds are extremely concentrated in plant-based omega-3“, admits Vanessa Bedjaï-Haddad.
Flax seeds
Less known but just as interesting, flax seeds represent fantastic nutritional allies.
“Flaxseeds are among the best plant sources of ALA, an omega-3 essential for the proper functioning of the body.“, specifies the dietician.
Sunflower seeds
Easy to incorporate into salads, sunflower seeds are very nutritious. They provide essential lipids and micronutrients to the body.
“Sunflower seeds are rich in omega-6 and vitamin E, a powerful antioxidant“, confides the nutritionist.
Olive oil
A star food of the Mediterranean diet, olive oil is widely recognized for its health benefits. And if it is caloric, it only contains quality fats.
“Olive oil is composed exclusively of lipids, mainly in the form of monounsaturated fatty acids.“, admits the specialist.
Rapeseed oil
Less known than olive oil, rapeseed oil nevertheless has serious nutritional benefits.
“Rapeseed oil is characterized by an excellent balance between omega-3 and omega-6“, concludes Vanessa Bedjaï-Haddad.
If avocado therefore serves as a superfood (and super good fat), it is far from being the only one to deserve its place in a balanced diet.