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Signs That You Are Not Getting Enough Good Fats

good fats foods

Signs That You Are Not Getting Enough Good Fats 

Many people are diet conscious and health-conscious and they usually skip good fats from their diet though they focus on all nutrients. Skipping fats from your diet or avoiding fat content foods you may also unknowingly skip good fat foods that are also essential for a healthy body.  Eating less amount of fat or skipping fat from your diet may cause fat deficiency. It is not true that consuming fat will make you unfit or obese. Just like other nutrients, intake of fat is important too. If you have fat deficiency your body can have many health issues. Here in this article let's know the importance of fats in your diet.

Importance of fat in your diet

There are many reasons why fats play a vital role in your diet and for your health. Fat helps absorb all vitamins from your diet.  Fat deficiency can also cause deficiencies of this vitamin in your body that can convert to many health issues. So it's very important to know which fat is good for the health of the body.

Many people have started including a high-fat low carb diet to manage their obesity-related health issues by including nuts and seeds in their diet as obesity is linked to many more diseases like diabetes, heart diseases etc. Fat is very essential for the body and plays an important role as a micronutrient in the body. Fewer fats in the diet can cause skin, hair, hormones, metabolic functions to suffer. 

Types of dietary fats

There are different types of fats, one is good fat and the other is bad fat. Unsaturated fats and monosaturated fats are the good and healthy fats that should be included in your diet. Saturated fats are not considered healthy fats and large amounts of saturated fats are linked to raising high blood cholesterol levels which can cause heart diseases.

  • Trans fats observed in partially hydrogenated oil, this oils are not healthy for body health. Trans fats are not important to have in your diet as it causes many lifestyle diseases like high blood pressure and type 2 diabetes. Trans fats are also called unhealthy fats.
  • Saturated fats are found in animal products like eggs, meat and dairy products.
  • Monosaturated fats are important for the health of the heart to reduce cholesterol levels in the body. These types of fats are found in plant and animal foods and are helpful in preventing the risk of heart disease.
  • Polyunsaturated fats are not made by the body and hence you get this type of fats from your food like salmon, oysters, flax seeds etc.

Some signs that show that you are not getting enough good fats from your diet

Healthy and good fats help maintain the cell membranes of the body and transport vitamins to the body. 

Some signs of low fat intake include:

  1. Mental fatigue
  2. Dry eyes
  3. Sensitive cold
  4. Dry skin
  5. Dry hair and hair loss
  6. Feeling of hunger
  7. Dermatitis
  8. Vitamin deficiencies

Vitamin deficiencies are caused due to a lack of good fats intake. Your body requires fats to absorb fat-soluble vitamins. Due to the lack of fats in your body, you can be at risk of infertility, dry hair, depression, blood clots and night blindness. 

Hair loss might be seasonal or may be due to some underlying diseases. Prostaglandins are the fatty molecules that promote the growth of hair. If you have less consumption of good fats it can lead to changes in hair growth, hair pattern and textures of the body hair.

Dermatitis is a skin disorder that causes dry flaky scalp and skin. As skin requires moisture to the body, fats play an essential role to maintain the moisture barrier of the skin cells.

To check the inflammatory response of the body, fats play a vital role in the body and that is also important for wound healing.

Why it is important to eat fats?

Fats are the most important and essential part of our diet and are important for good health. They help in absorbing and transporting fat-soluble vitamins in your body and protecting organs of the body to maintain our body temperature and keep us warm. Fats are important to keep our skin, hair, heart, eyes, and brain healthy. Fats make you feel fuller and help in making certain hormones required by the body.

How much fat can we have a single day?

As fats play a vital role in body functioning, the total intake of fats must be around more than 20 to 35 per cent as a total energy intake. It is also important to know which type of fats you are including in your diet.

Tasty food to include in your diet to gain healthy fats:

  • Sesame seeds, pine nuts, almonds, cashew nuts, walnuts
  • Avocado
  • Fish like salmon, tuna

Take Away

Everyone might think eating or consuming fats make you fat but it is not true. Eating fats is also important to maintain the body's health. Eating Trans fats are not good for your health. Consuming monosaturated and unsaturated fats help you in reducing the risk of many diseases. And hence it is very important to consume a healthy diet and doing proper and regular exercise is also must to avoid gaining weight and preventing from health issues.