An adequate supply of fats it must never be lacking in the diet of those who practice sport. These in fact represent one energy source immediately available and long lasting. They also perform numerous functions for the organism. They protect the cardiovascular system, maintain the correct level of hormones and regenerate the nervous system after a hard workout.
Below we point out some high-quality foods good fat content, which every athlete should consume regularly.
Index
Animal sources of healthy fats
Eggs
They are among the most complete foods from a nutritional point of view. In addition to being a source of vitamins, mineral salts and protein with high biological value, the eggs they contain a good amount of fat, concentrated in the yolk.
It is better to choose organic farmed eggs raised outdoors, because they contain larger quantities of fatty acids Omega 3.
At the same time, they have lower levels of cholesterol and saturated fat, as shown by numerous studies, including this.
Fish
In particular, the following are to be preferred: fat fish from the cold seas such as: the mackerel, the sardine, the Alaskan salmon and herring.
Larger fish, on the other hand, such as tuna and swordfish (at the top of the food chain) should be consumed in extreme moderation, due to their high content of heavy metals.
Numerous scholars and associations recommend eating at least 2-3 portions of fatty fish per week, due to their high content of Omega 3 in the form of fatty acids EPA and DHA (immediately available to the body).
Plant sources of healthy fats
Avocado
It is considered a "superfood" because very rich from a nutritional point of view. The avocado it provides fiber, ACEK vitamins, potassium, carotenoids and - above all - lots of healthy fats.
I folate contained in its pulp promotes the sense of satiety. It is enough to eat half an avocado to immediately feel satisfied.
Dried shell fruit
Especially walnuts, hazelnuts, macadamia nuts and Brazilian walnuts, because they have the highest levels of healthy fatty acids.
La nuts it also contains mineral salts which zinc, magnesium, selenium and football, which the athlete needs. To be consumed regularly but in moderation, because they are very caloric foods.
Oilseeds
Especially popular are the Chia seeds and of flax seed. The former constitute an important food base for the populations of Central and South America.
Thanks to their high mineral content (especially football), vitamins, fibers and fatty acids are also becoming popular in European diets.
Flax seeds also boast numerous beneficial qualities for the body. In addition to providing balanced amounts of Omega 3, 6 and 9, they contain i lignans, of polyphenols with a strong antioxidant action.