Top 4 Healthy Good-Fat Fruits & Vegetables

Fruits and vegetables aren’t likely to be the first foods you think of when trying to fill up on fats. However, if you choose the right types, they can provide you with plenty of health-boosting fats along with a good dose of vitamins and minerals.  I’ll be helping you choose the right types by listing four of the best good-fat rich fruits and vegetables.

Healthy Fats

1. Avocado

Avocados are creamy and buttery and a perfect vegetable source of monounsaturated fats. They’re also loaded with copper, fiber, magnesium, manganese, potassium, vitamin C, vitamin E, vitamin K and multiple B vitamins. Avocados are extremely versatile and can be enjoyed on their own or mashed up with other ingredients to create the tasty and popular dip – guacamole.

Avacados

Fat Per 1 Cup Serving = 22g
Of Which Is Saturated Fat = 3.4g
Of Which Is Monounsaturated Fat = 15.7g
Of Which Is Polyunsaturated Fat = 2.9g

Calories Per 1 Cup Serving = 240

2. Coconut Meat

Coconut meat has a sweet, milky taste and is a brilliant source of saturated fat. It also contains high levels of copper, fiber, iron, manganese and selenium. You can enjoy coconut meat on its own as quick and easy snack or combine it with other fruits to make up a sweet, satisfying healthy dessert.

Coconut Meat

Fat Per 1 Cup Serving = 26.8g
Of Which Is Saturated Fat = 25.3g
Of Which Is Monounsaturated Fat = 1.2g
Of Which Is Polyunsaturated Fat = 0.3g

Calories Per 1 Cup Serving = 283

3. Green Olives

Green olives are another excellent vegetable source of monounsaturated fats that have a strong, bitter taste. In addition to this, they’re a top source of fiber, vitamin A and vitamin E. Green olives are a fantastic snack when eaten on their own and also a great addition to salads that really gives them a kick.

Green Olives

Fat Per 1 Cup Serving = 14.4g
Of Which Is Saturated Fat = 2g
Of Which Is Monounsaturated Fat = 11.1g
Of Which Is Polyunsaturated Fat = 1.3g

Calories Per 1 Cup Serving = 155

4. Soybeans

Soybeans are one of the top vegetable sources of polyunsaturated fats and also contain large amounts of protein along with over 10% of the RDA for more than 15 different vitamins and minerals. They have a rich but juicy texture and can be eaten with almost any type of food.

Soybeans

Fat Per 1 Cup Serving = 15.4g
Of Which Is Saturated Fat = 2.2g
Of Which Is Monounsaturated Fat = 3.8g
Of Which Is Polyunsaturated Fat = 9.3g

Calories Per 1 Cup Serving = 254

These fat-rich fruits and vegetables are a fantastic way to supply your body with all the dietary fats it needs while also getting plenty of fiber, vitamins and minerals. All you have to do is eat them on a regular basis to enjoy improved organ health, a reduced risk of chronic disease, enhanced energy levels and much more.

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Category: Healthy Foods

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