Healthy Fats, especially at breakfast provide you with the sustainable energy you’ll need to get through your day.


Not all fats are created equal. Healthy fats like avocado, coconut oil, pasture-raised butter, etc. pack a lot of punch. From lowering bad cholesterol and helping shed excess weight to giving you shiny hair and healthy nails, your body will reap the benefits. All this and they help you stay fuller, longer.


Top 3 Healthy Fats You Should Be Eating Every Day


Coconut Oil

One of our favorite oils because of its amazing amounts of health benefits — did you know you can use coconut oil on your skin and hair — the benefits of coconut oil are many. It’s rich in medium-chain fatty acids, which are easy digested and absorbed, not readily stored by the body as fat and small in size, allowing them to infuse cells with energy fast.


These fatty acids also improve brain and memory function. Plus, the high amount of natural saturated fats in coconut oil mean that it increases good cholesterol and promotes heart health, while the antioxidants found in coconut oil make it an effective anti-inflammatory food and help reduce arthritis.


Adding coconut oil to your daily diet is easy; We love using it for cooking and baking, or even applying it directly on our skin.


When choosing a coconut oil, I recommend extra virgin varieties, as refined or processed coconut oils can eliminate many of the health benefits.


Pasture-raised Butter And Ghee

Real butter — preferably raw or from grass-fed, organic sources ­— is what we are talking about, not the “butter-like” substances; margarine, I Can’t Believe It’s Not Butter and all those other “vegetable oil spreads” found in stores.


The omega-6 and omega-3 fatty acids found in pasture-raised butter help your brain function properly and improve skin health. More importantly, these two fatty acids are considered essential, meaning the body needs them but can’t produce them on its own; they must be derived from food sources. Butter’s also rich in fat-soluble vitamins and trace minerals, including beneficial selenium, a powerful antioxidant.


Ghee benefits include being loaded in fat-soluble vitamins A, D and E. These types of vitamins are best absorbed by your body when they’re in a fat substance and then stored in your gastrointestinal tract, keeping your metabolism and digestion on track.


Another ghee benefit? It’s lactose- and casein-free. If you suffer from lactose sensitivity or intolerance, ghee is a fantastic alternative to butter. Its high levels of vitamin K2 also helps strengthen bones, while the fatty acids found in it improve digestion and reduce inflammation. No wonder it’s been used for thousands of years!



Who doesn’t love avocados? The benefits of avocados are so numerous that they’re one of the healthiest fruits you can eat. They’re rich in monounsaturated fats, which raise levels of good cholesterol while lowering the bad. Avocados are also packed with the benefits of vitamin E, which help prevent free radical damage, boosts immunity and acts as an anti-aging nutrient for your skin.


Plus, it’s chock-full of healthy protein; in fact, it has more than any other fruit. For pregnant women, avocado is also one of the great folate foods, as this vitamin can help reduce the risk of birth defects.


Get more avocados in your diet and try our Osso Good Guacamole or Soup’r Food Avocado Smoothie. Or use it to cook with by adding avocado oil into your kitchen. It has a mild taste that won’t overpower dishes the way other oils might. Its high smoke point of about 520 degrees means that it’s suitable for grilling or frying. And because it isn’t solid at room temperature, it’s a tasty choice to drizzle on salads, sandwiches or veggies.


Benefits Of Healthy Fats


Fat is essential to brain health

Your brain tissue is made up of nearly 60% fat. A diet low in healthy fats actually robs your brain of the nutrients it needs to function properly.


Now we aren’t just talking about essential fatty acids and omega 3’s (fats found in food like salmon, avocados and nuts), but also saturated fats which we have been told for years to avoid, including natural animal fats.


Essential vitamins such as A, D, E and K are not water soluble and require healthy fats to be absorbed by the body. These vitamins are crucial for brain health and function of our vital organs.


Studies of healthy fats have shown vitamin D is an important element in decreasing susceptibility to Alzheimer’s, Parkinson’s, depression and other brain disorders and omega 3 is said to sharpen your cognitive function as well as to improve your mood.


Healthy fats can boost your immune system

Dr. Michael and Dr. Mary Eades in their book Good Calories, Bad Calories write about the role that saturated fats found in butter and coconut oil and the role they play in immune health stating that the “loss of sufficient saturated fatty acids in the white blood cells hampers their ability to recognize and destroy foreign invaders, such as viruses, bacteria, and fungi”.


Healthy Fats Are Great For Your Digestive System And Gut Health

Fiber can be very hard to digest for some people, and it can contribute to additional gut and digestive problems. Guess what is slippery and helps food glide through the digestion process? Yep… Healthy Fats!



Easy Recipes That Include Healthy Fats

Osso Good Guacamole

Bulletproof Bone Broth

Soup’r Food Avocado Smoothie… YUM!!!

Sweet and Savory Bone Broth


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Osso Good is the source for small batch organic bone broths online and in the San Francisco Bay Area. For more information, please visit our website at <a href=""></a>.