Another Reason to Eat Fat

Hi Three to Five Tribe! In the past, fat has gotten a bad rap, but recently fat has started to make a major comeback. #finally Most people think dietary fat makes you fat, but that is not true. Fat is your friend! Fat is essential to the human body and we need it to function at our very best. Fat also regulates blood sugar, keeps cells strong, regulates hormones, supports heart health, and improves overall metabolic function, but did you know there are certain foods you should always eat with fat?


Fat Soluble Vitamins

Fat-soluble vitamins (A, D, E, K, and Beta Carotene) dissolve in your body with the presence of fat, unlike their counterparts, water soluble vitamins (B complex and Vitamin C), which dissolve in the presence of water. In order to properly absorb fat-soluble vitamins you need fat. Yet another reason to eat healthy fats! If you think adding a slice of avocado a top your spinach salad is only for aesthetic purposes, you may be right, but the avocado also helps your body absorb the vitamins present in your salad greens.

Here are some foods you can pair perfectly with a healthy fat to create a satiating and nourishing meal.

  • Spinach (Vitamin K and Vitamin E)
  • Kale (Vitamin K)
  • Swiss Chard (Vitamin E)
  • Broccoli (Vitamin K)
  • Asparagus (Vitamin E)
  • Sweet Potatoes (Vitamin A and Beta Carotene)
  • Carrots (Vitamin A and Beta Carotene)
  • Squash (Vitamin A)
  • Eggs (Vitamin D)
  • Mushrooms (Vitamin D)

Add 1-2 thumb-sized portions of your favorite healthy fat like olive oil, avocado, butter, coconut oil, or mixed nuts to any one of these foods to ensure proper nutrient absorption.

Don’t worry about foods like salmon (Vitamin D), egg yolks (Vitamin A), and sunflower seeds (Vitamin E), they can take care of themselves since they naturally have healthy fats within them. #bonus


The next time you make a meal with fat-soluble vitamins, remember to add a healthy fat. Whether it is a handful of nuts a top a chopped kale and spinach salad or a baked sweet potato with a spoonful of melted butter, remember to add fat, it’s your friend!

Adding fat three to five meals at a time,
– ox

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