Introduction to fats and oils foods:

Fats and oils are essential nutrients that play important roles in human health. They provide energy, support cellular function, and aid the absorption of certain vitamins. Consuming healthy fats and oils is also important for maintaining proper brain function, hormone regulation, and healthy skin. Incorporating healthy fats into your diet can have a positive impact on overall health.

Health Benefits of the chosen food:

Almond oil is a nutritious and healthy oil that is extracted from almonds. It has a high content of monounsaturated fats which are essential for maintaining cardiovascular health. Almond oil is also rich in vitamin E, a powerful antioxidant that protects the body from free radical damage and supports skin health. Additionally, almond oil is known to have anti-inflammatory properties that are beneficial in the management of inflammatory conditions such as arthritis.

Nutritional Information and Value of the chosen food:

One tablespoon (14g) of almond oil contains:

• Calories: 120
• Fat: 14g
• Saturated Fat: 1.1g
• Monounsaturated Fat: 9.4g
• Polyunsaturated Fat: 2.3g
• Vitamin E: 26% RDI

Almond oil is also a good source of magnesium, potassium, and calcium.

Ways to incorporate the chosen food into your diet:

Almond oil can be used in a variety of ways to add flavor and nutrition to meals. Here are some ideas:

• Use almond oil as a salad dressing: Drizzle almond oil on top of your favorite salad for a healthy and flavorful alternative to store-bought salad dressings.
• Use almond oil for cooking: Almond oil has a high smoke point which makes it suitable for cooking at high temperatures. Use it to sauté vegetables, cook meats, or roast potatoes.
• Add almond oil to smoothies: Almond oil is a great way to add healthy fats to your smoothies. Simply add a tablespoon or two to your favorite smoothie recipe.
• Use almond oil as a dip for bread: Mix almond oil with your favorite seasonings and herbs for a flavorful dip for bread.

Potential Risks or Allergies associated with the chosen food:

While almond oil is generally safe for consumption, some people may have allergies to almonds. It is important to consult with a healthcare professional if you have a nut allergy or if you experience any adverse reactions after consuming almond oil.

Conclusion on the importance of a balanced fats and oils diet:

Incorporating healthy fats and oils into your diet is important for maintaining overall health. Almond oil, in particular, is a nutritious and flavorful option that can be used in a variety of ways. Be sure to balance your intake of fats and oils with other macronutrients such as protein and carbohydrates for a healthy and balanced diet.

Reference:

• Penny M. Kris-Etherton, D., Lawrence L. Rudel, PhD, Lawrence J. Appel, MD, MPH, the AHA Nutrition Committee. Nutrition Journal, March 28, 2001.
• "Nuts, Almonds." ODS. National Institutes of Health, Office of Dietary Supplements, n.d. Web. 01 July 2019.