Foods High in Lipids

The third most essential building block of nutrition, lipids, consists of fats and oils. Most sources of lipids are found in rich vegetables, meat, and dairy. While fat consumption should be regulated, lipids are an important part of a balanced diet. They provide energy, insulation, and transport other nutrients. These foods are excellent sources of lipids, and will keep your body running at optimum potential.

Saturated Fats

• Commonly found in animal products, saturated fat should be limited to 10 percent of your daily caloric intake. Meat products high in saturated fats are beef, poultry, lamb, and pork. Dairy products, such as milk, cheese, butter, and yogurt, also contain high levels of saturated fat.

Unsaturated Fats

• There are two types of unsaturated fats: monounsaturated and polyunsaturated. Monounsaturated fats can be found in olive oil, canola oil, and almond oil. Good sources of polyunsaturated fats can be found in soybean, safflower, corn, peanut, sunflower, sesame, and cottonseed. Limit your intake of unsaturated fats to 20 percent of your daily caloric intake.

Essential Fatty Acids

• EFAs support normal growth and to maintain supple, healthy skin. Nuts, soybeans, seeds, olives, and avocados are excellent sources of essential fatty acids. Cold water fish, such as salmon and sardines, should be consumed once a week to reduce cholesterol and reduce the risk of cardiovascular disease.

Lecithin

• Lecithin is a type of phospholipid that is important to membrane structure. It can be found primarily in egg yolks, soybeans, wheat germ, and grains. Proper intake of lecithin can optimize liver and cell function, aid cardiovascular health, and improve memory.