While fat once upon a time got a bad wrap, we now more commonly know that fat is one of the body’s most basic building blocks and we need a good daily amount of healthy fats in order for our body to run efficiently.
It is worth noting that there is a significant difference between ‘good’ fats and ‘bad’ fats. Some fats are indeed worth limiting from our diet. They include trans fat and inflammatory vegetable oils. The ‘good’ fats that we do want to include in our diet are the Omega 3, 6 and 9’s. Many people are actually deficient in these critical fats.
The human brain is actually around 60% fat, and of that percentage, the biggest portion comes from the omega-3 fat called docosahexaenoic acid (DHA). The brain needs DHA to spark communication between cells. Studies have repeatedly shown that high-quality fat boosts cognition, happiness, learning, and memory. In contrast, studies link a deficiency of omega-3 fatty acids to depression, anxiety, bipolar disorder, and schizophrenia.
When it comes to our skeletal system, fat is required for calcium to be effectively incorporated into bone as key bone-building vitamins A, D, E, and K are fat-soluble, meaning they rely on fats to be absorbed and transported within the body.
Certain fats are also necessary for proper nerve function and protection. These nerves influence everything in the body from metabolism and muscle movement to the appropriate release of insulin.
On a more surface level, good fats are also responsible for healthy glowing skin and shiny hair. These include coconut, avocado, nuts and seeds which are often hailed as ‘beauty foods’ specifically due to the powerful ability they have to keep us looking young and vibrant.
Spotlight on Avocado
The humble avocado is a superstar when it comes to our health and wellbeing. Unlike vegetable fats like canola, avocados are rich in monosaturated fats, which are great for heart health and aid in the absorption of antioxidants. This fat is a great one to have as part of a balanced diet, especially for those with high cholesterol or those looking to find a healthy weight balance.
Avocados are packed with protein, high in fiber (6-7grams per half fruit) and incredibly versatile! Just half an avocado will help fill you up for longer as well as give your brain and body the energy to power through your day.
Incredibly nourishing for your skin and quickly absorbed, avocado gets into the inner sebum layers of the skin, giving moisture to dry skin quickly and also helping to lock in that moisture. It’s also a good source of vitamin E, which is an antioxidant that protects against free radicals, a big benefit for both the skin and hair.
One of the best things about avocados is that they are incredibly versatile. With such a creamy texture and neutral taste, avocados can be blended up in smoothies, used for salad dressings or sauces, or even made into healthy desserts, just like the one below!
CHOC MINT DESSERT JARS
SERVES 2
Good news- it’s possible for dessert to be equally as delicious as it is good for you! This recipe contains avocado, coconut oil, cacao and kale, all of which are incredible for the skin- making this a perfect recipe to help you glow from the inside out.
Ingredients:
For the Chocolate Layer:
- 2 ripe bananas
- ½ a ripe avocado
- ¼ of a zucchini
- 2 ½ tablespoons of cacao powder
- 2 teaspoons of coconut nectar
- 1/8 teaspoon of salt
- ½ cup of coconut milk
- 1 tablespoon of melted coconut oil
Chop the banana, avocado and zucchini and add to your blender along with the rest of the ingredients. Blend on high speed until the mixture is perfectly creamy.
Pour the mixture evenly into the bottom of 2 glass jars or cups and place in the fridge.
For the Mint Layer:
- 2 ripe bananas
- ½ a ripe avocado
- ¼ of a zucchini
- 2 leaves of kale (stems removed)
- 3 drops of edible mint essential oil
- 10 fresh mint leaves
- 2 teaspoons of coconut nectar
- 1/8 teaspoon of salt
- ½ cup of coconut milk
- 1 tablespoon of melted coconut oil
Chop the banana, avocado and zucchini and add to your blender along with the rest of the ingredients. Blend at high speed until the mixture is perfectly creamy.
Remove the jars from the fridge and sprinkle a layer of shredded coconut on top of the chocolate layer. This step is optional but it creates a nice separation between the two flavours.
Pour the mint layer on top of both jars and return to the fridge to set for an hour or two.
Enjoy!
