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These heart-healthy fats are typically a good source of the antioxidant vitamin E, a nutrient often lacking in American diets. They can be found in olives; avocados; hazelnuts; almonds; Brazil nuts; cashews; sesame seeds; pumpkin seeds; and olive, canola, and peanut oils.
How Dietary FATs are good to us: 1  It provides greatest energy source per gram of food give details 1gm of oil gives 9 calories. 2  Fat acts as an insulator and thus maintains body temperature. 3  This is particularly important for people living in cold or extreme cold climates. 4  Fat improves the taste, aroma, texture of the food and also helps in 5  ... e.g.