Fats have gathered a lot of bad reputation in people’s minds. But what people often don’t realise is that fats are very vital for our body. Fats help in the absorption of vitamins and minerals and also provide the body with energy. The only type of fats that are harmful to your body is trans fats. They have no nutritional value and the WHO is trying to eliminate trans fats in the world by 2023. 

The healthiest fats are unsaturated fats that are mostly plant-based. There are two types of unsaturated fats - Monounsaturated and Polyunsaturated. The former is derived from sources like olive oil, peanut oil, nuts and seeds. The latter is derived from soybeans, walnuts, seeds and fatty fishes. 

Ghee

Ghee is also called clarified butter due to the fact that its water and milk contents have been removed. It is a good source for reducing gut inflammation. It can improve one’s digestive health. Ghee has linoleic acid that helps reduce obesity, cholesterol and even cancer. Ghee is rich in omega-3 fatty acids that can give you good heart health. 

Makhan

Makhan or white butter was adored by Lord Krishna. It is a very healthy source of receiving fats. Makhan is filled with vitamin A, D and E along with calcium and phosphorus. It has an element named lecithin that helps cut bad fats from our body. Makhan can help lubricate joints and get rid of one’s joint pain. 

Paneer

Paneer or cottage cheese is an excellent choice for both fat and protein consumption. 100 grams of paneer contains 20 grams of fats and protein each. It is high in calcium, vitamin D and magnesium. It is highly recommended to fitness enthusiasts who want a digestible fat source. Paneer is also a good option for people having diabetes and heart problems.