Fitness experts have listed the seven foods people need to be eating more of each week to ensure they stay healthy both inside and out.
FEMAIL takes a closer look at a range of foods including fish, eggs, cheese and chia that come laden with good, beneficial fats that the body needs to operate in peak condition.
Oily fish such as salmon helps with muscle movement, blood clotting and has anti-inflammatory properties
What are the dietary fats and why do we need them?
Saturated fat: These fats are solid at room temperature
Usually found in: meat (especially red meat, deli meats, sausages), dairy (cheese, yoghurt, butter, milk), baked goods (pastries, cakes)
Unsaturated fat: These fats are liquid at room temperature and considered a good fat source
Usually found in: olive oil, peanut oil, canola oil, safflower oil, sunflower oil, avocados, most nuts, most seeds
Polyunsaturated fat: Your body needs polyunsaturated fats to function, since your body doesn’t make it, you have to get it in your diet.
Usually found in: fatty fish such as sardines, tuna, salmon, trout, mackerel, and herring, ground flaxseed and flaxseed oil, unhydrogenated soyabean oil
It’s understood avocados, unlike other fruits, are made up of 77 per cent fat and very little in the way of carbs.
Avocados fall into a category of fats known as unsaturated fats.
These fats, generally liquid at room temperature, are considered beneficial fats because they can improve blood cholesterol levels and ease inflammation.
2. Oily fish
Oily fish, particularly salmon, trout and sardines, fall into the category of polyunsaturated fat sources.
This type of fat helps with muscle movement, blood clotting and has anti-inflammatory properties and it’s not fat your body can make on its own.
Foods containing this source of fat are divided into two groups: Omega 3 foods including salmon, tuna, sardines, trout and herring and Omega 6: safflower, soybean, sunflower, walnut and corn oil.
While it is suggested to eat three servings of Omega 3 foods per week, if this isn’t possible, taking a supplement can also be beneficial.
Chia seed puddings are easy to make an only require soaking seeds overnight
3. Chia seeds
The humble chia seed is considered a superfood by those across health food trends.
This is because they contain 80 per cent fat as well as a type of Omega 3 called ALA (alpha-linolenic acid).
Chia seeds also come are packed with fibre and trace minerals. These include calcium, phosphorus and zinc.
Eggs are one of the most versatile foods on offer – one that comes with essential minerals and 11 different vitamins.
And according to the
Eggs are one of the most versatile foods on offer – one that comes packed with essential minerals and 11 different vitamins
5. Olive oil
Olive oil, along with peanut oil, canola oil, safflower oil, sunflower oil, falls into the category of unsaturated fats.
These fats are understood to have a range of health benefits, with one being they are particularly good for heart health.
However, even healthier fats like olive oil are high in calories, so use them in moderation, cautions experts at the
Cheese is a food that comes packed with protein and is laden with healthy fats.
‘It [cheese] contains powerful fatty acids that are linked to a reduced risk of type 2 diabetes,’ said the experts at Virgin Active.
‘It can be eaten as an appetiser, snack, topping or dessert and is packed full of calcium and good fats.’
Cheese contains powerful fatty acids that are linked to a reduced risk of type 2 diabetes
Nuts are an easy and relatively inexpensive way to get more healthy fats into your diet.
While all are a good source of polyunsaturated, walnuts are thought to be the highest in Omega-3.
According to experts, a handful a day can lower your cholesterol and improve blood vessel function.
Almonds and pistachios are also considered great nuts to eat more of if you’re looking to get extra healthy fat into your diet.