2. Oleic acid
Oleic acid, also known as omega-9 fatty acid, is monounsaturated fatty acid found in certain vegetable oils and known for its ability to prolong food spoilage. This acid is widely distributed in nature, with the most notable sources being avocados, olive oil and canola oil while the second-best sources include beef tallow, peanut oil and palm oil.
Much like the DHA and EPA found in fish, the compounds found in oleic acid seem to have beneficial effects on the metabolism in terms of fat oxidation and reducing fat storage. A recent study that was published in the American Journal of Clinical Nutrition found that the increased intake of oleic acid, combined with a decrease in the consumption of palmitic acid increased fat burning and energy expenditure, while an increase in palmitic acid consumption had the exact opposite effects.
Additionally, oleic acid has been proven to have a faster oxidation rate than linoleic acid, an unsaturated omega-6 fatty acid that’s heavily used in restaurants and artificially processed foods. Another study published in the international journal of medicine QJM found that diets rich in oleic acid, such as the Mediterranean diet, can improve plasma glucose, insulin sensitivity and blood circulation under fasting conditions, which suggests a direct link with better diabetes control and a reduced risk for other serious diseases.
This means that in order to upgrade your health, stimulate your metabolic rate and melt your excess body fat, you should also include more oleic acid in your diet, preferably by increasing your consumption of olive oil, canola oil, peanut oil, avocados and cocoa butter.
3. Coconut oil
Coconut oil has an endless list of health benefits, most prominent of which are improving digestion, immunity, degenerative diseases, skin infections, hearth health and weight loss. It’s also used to battle diabetes, chronic fatigue, irritable bowel syndrome, Alzheimer’s disease and thyroid disorders.
This oil with almost magical properties is very high in lauric acid, which is a medium-chain triglyceride (MCT) that works very differently than any other types of saturated fats in the body and is generally considered as one of the healthiest saturated fats because of its numerous health benefits. In particular, medium-chain triglycerides such as lauric acid have a unique chemical structure that allows the body to absorb them whole, meaning that they’re more easily digestible and end up being used as a source of direct energy, thereby increasing energy expenditure.
And that’s not all – MCTs have fewer calories per serving, help regulate cholesterol levels and blood pressure and prevent atherosclerosis by reducing arterial damage. Unlike long-chain triglycerides like the aforementioned palmitic acid, lauric acid and other MCTs are converted to energy in the liver and muscles instead of being stored as body fat. Regular consumption of MCTs can reduce calorie intake because they cause an increased and longer-lasting feeling of satiety. And perhaps the best thing about coconut oil is its ability to effectively reduce abdominal fat, which is the most dangerous type of fat and is highly associated with almost all chronic diseases typical for the West.
In some parts of the world that are abundant with coconuts, people eat over 60% of their calories from coconuts, which makes them both some of the biggest consumers of saturated fat in the world and some of the healthiest people in the world, with their communities lacking any evidence of heart disease or diabetes. Therefore, coconut oil needs to become a dietary staple in the diets of all health-oriented individuals.
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It’s safe to assume that you can’t expect to achieve and maintain an excellent level of health only by adding these three powerful oils to your diet. A healthy lifestyle includes equal amounts of wise food choices, regular physical exercise and effective stress-managing abilities, and if any of those three is absent, your overall well-being could suffer. However, if you’re already on the road to optimizing your health, appearance and performance, these healthy fats will offer you some amazing benefits that are guaranteed to upgrade your health, both inside and outside.